Transforming Anger

Hi, and welcome to day one of the anger pack. So however we think about it, however we refer to it whether it's irritation, frustration, impatience, perhaps bitterness, or maybe we even experienced it as rage sometime, we're still talking about the same quality of anger and we call it anger, but really it's an energy until we actually engage with it, and start connecting with it creating a story out of it. It's really just an energy in the body. So understanding how to connect with that and recognizing that unexpressed internally or externally anger is neither good, nor bad, it's energy is neither good nor bad. If we know how to work with it, we can even use it as a way of training the mind and transforming the mind. So that's what we're gonna be focusing on over the next 10 days. And we're gonna be using technical focused attention. So we're gonna be looking very particularly at the out-breath. But as always, I'll guide you through that as we go. Right now, just make sure you're sitting comfortably, eyes open aware of the space around you. So nice soft focus with the eyes. And then when you're ready, just taking some big, deep breaths, breathing in through the nose and out through the mouth. And with the next out breath, just gently closing the eyes, just feeling the weight of the body press down, bringing the contact of the feet or the legs on the floor, and the hands and the arms just resting on the legs, and just taking few moments just to settle into the space around you, in particular noticing any sounds, just allowing them to come and go. And now just bringing the attention back to the body, starting to notice how the body feels, sense of heaviness, lightness. How's the sense of movement or stillness in the body. But just taking a bit of time to gently scan downwards from head to toe. And just moving that attention now to the breath. Just starting to notice where in the body you feel the movement of breath. So not breathing in any special way. Just starting to notice in a little more detail now, the rhythm of the breathing, noticing whether in breaths along with the out-breaths, noticing whether there's warm breath, is perhaps a little shorter than the last. Paying a bit more attention to each and every in-breath, each and every out-breath. So just continuing to follow the breath and now paying particular attention to the out-breath. And we're just gonna count the out-breaths as they pass, just up to a count of 10 each time, and then starting again at one as you follow the out breath. Still aware of the in breath, but paying particular attention to the beginning of the out-breath, the journey of the out-breath and noticing when the body has got to the very end of that exhalation, so just counting the breaths as they...