Releasing Anger and Upset

Feeling irritated, disrespected, or just plain angry? This meditation takes you to a calm outside space, then walks you through a perspective shift that makes it genuinely harder to stay mad. Practical, effective, and great to practice on the small stuff so you're ready when the big stuff hits.

[Remastered 2026. Originally released 2016.]

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Transcript

Chel Hamilton 0:00

Feeling irritated, disrespected, or just plain angry, this meditation gives you practical tools to shift out of that headspace in the moment when you need it the most.

Intro 0:10

This is the Meditation Minis podcast with your host, Hypnotist Shell Hamilton.

Chel Hamilton 0:16

Close your eyes. Take those three deep breaths, letting out an audible sigh on the exhales. And give your body and mind permission to kick back, to relax, to allow the music and the sound of my voice to just drift and dream with you. As each and every gentle breath can begin to usher in a state of deeper and deeper comfort or relaxation. I'd like you to imagine yourself taking yourself to someplace outside where you feel very safe and relaxed. Maybe you're standing at the edge of a lake, or it's a favorite fishing pond or stream, perhaps. Or maybe you're just walking outside underneath the trees or in a beautiful meadow with the flowers and the bees and the birds and the butterflies. As you kick back and relax and allow yourself to be in that place of relaxation and clarity, that place outside for you. Maybe it's by a waterfall. And what sounds do you hear when you're in this place? And what does it smell like? How does it feel in your body, on your skin? As you breathe in that calm clarity and exhale self-doubt. Just breathe and be. And from this place, it becomes easier for you to get a different perspective on situations that in the past, maybe even earlier today, upset you, made you angry or overly irritated in some way. And so think of that time now that pops into your mind and view it from this distant perspective, as though you're seeing yourself in the third person reacting the way that you usually do. And you may think to yourself, isn't that interesting that that's what I look like when I'm swearing people out on the road? And it doesn't even bother them at all. Isn't that interesting? When you come home from work and you're tired and no one there is showing you appreciation. You may see yourself kind of huffing and puffing around like a little four-year-old, throwing a bit of a temper tantrum on the inside. But other people catch your vibe and you know that's true. And without judgment, just look at yourself in that situation that makes you angry, typically. And see how you are. And ask yourself, is that really the person that I want to be in that situation? And it it may feel like you don't have any other choice, but that's not actually true. Because if you came home at night from work and instead of thinking to yourself how you're not being appreciated for all the hard work that you did, and they all got to hang out at home and have fun and you worked your butt off making things happen. If instead you were to come home and just have fun, be happy to be there, maybe they were very busy that day too. And kids find certain things busy that adults certainly don't, and that's okay because everyone was once a kid. And sometime, in some way, even those of us who grew up much too fast, we can appreciate that kid-like quality. And if you are one of those people who grew up much too fast, then this as an adult is your opportunity to make the decision that when you come home, it's going to be a playful thing. Because you're an adult now. You can make that choice for you. And so seeing that situation that typically would make you angry, irritated, or upset, and allow yourself to shift it into something else. Maybe it's more playful, maybe it's just breathing and being more relaxed as you watch the things that you tell yourself. Because here's the thing: when you're driving down the road and you get enraged like I used to do, the only way that you can get enraged is by what you tell yourself that person cutting you off means. Because you don't know, their loved one may be in the hospital, their child may be dying someplace, and they're rushing to try to get to them, and they're distracted and overwhelmed. Maybe that's the truth. And aren't you blessed that in that moment that doesn't have to be your life? And to send them off with a little compassion, a little love. Gosh, that guy is obviously having a really rough day. I'm glad that day doesn't have to be mine. And I hope his family is safe and that he makes it on time. Now that I've given you all these different kinds of ways or examples to shift that view, I'm going to be quiet for a few moments while you think right now of the thing that typically makes you angry and how you might shift that for you. To shift the things that you tell yourself about what it means and the feeling that you might choose to bring in instead as you sit in that place outside where clarity, calm, and safety reside. And see yourself moving forward in those situations that in the past made you angry, irritated, and upset. See yourself bringing in this new way of feeling, being, and thinking, and how good that feels to be you. A sense of pride in a job well done, moving through your body and mind. Own it, welcome it, enjoy it.