If you’re like me, the rising wave of anger at certain times can take you by surprise, much like a rock fisherman surprised by a rogue wave….

Angry thoughts can sometimes arise from hormonal fluctuations, and in your 40’s those fluctuations can get even worse - but don't worry, you have the power to calm your mind and find inner peace.

As a yoga and meditation teacher for over 10 years, I found that using simple tools and meditations could save my sanity (and that of my family).

Here's a really easy meditation practice you can do anywhere, think of it as a safety vest to keep you afloat!  

Allow yourself 5-10 minutes…or longer if you can spare the time.

Find a comfortable space:

Choose a quiet and peaceful space where you can sit comfortably without any distractions – my favourite place to hide is in the car! If you’ve found a cozy corner in the house, you could light your favourite candle, or play some calming music.

Link to my all-time favourite meditation music is Devi Prayer by Craig Pruess & Ananda.

https://www.youtube.com/watch?v=uOuIgTSyVIk

Find your pose:

Look, let’s make this as easy as possible…. assume a comfortable position, either cross-legged on a cushion or on a chair with your feet flat on the ground, or even lying down. Keep your spine long, shoulders relaxed, and hands resting gently on your lap. Close your eyes or soften your gaze, whichever feels more comfortable for you.

Connect with your breath:

Bring your attention to your breath. Take a deep inhale through your nose, allowing your belly to expand (aiming NOT to expand your chest), and exhale slowly through your mouth, releasing any tension. Notice the sensation of your breath as it enters and leaves your body. Sometimes noticing the coolness of the air entering your nostrils can bring some focus.

Visualize a calm, serene scene:

Imagine yourself in a tranquil and peaceful environment. It could be your favourite holiday spot, a serene beach, a lush forest, or a mountaintop. In your mind, focus on all of your 5 senses turn by turn, and imagine what you would see, feel, hear, smell and taste while you are in this environment.

Release anger with each exhale:

As you continue to breathe deeply, visualize your anger being released with each exhale. Imagine the angry thoughts transforming into wisps of smoke or clouds that dissipate into the air. With every breath, feel the anger leaving your body and your muscles relax, making room for tranquility and inner calm.

Focus on the joy:

Shift your focus to gratitude by reflecting on things in your life that bring you joy and appreciation. Mentally list the things you are grateful for, whether it's the support of loved ones, the beauty of nature, or your own inner strength. Gratitude helps to shift your perspective and invites positive energy into your being.

Thank yourself:

Take a few more moments to appreciate the calmness you've cultivated. Place your hands on your heart, feeling the warmth and love within you. When you're ready, gently open your eyes and carry the sense of calmness with you throughout the day (or minutes, in my case).

Remember, this meditation practice is a really simple tool to add to your wheelhouse to help you through. Know that no matter what is happening you are a goddess and have the power to transform your mindset.