Take a moment to bring to your mind’s eye a situation where you felt anger or the anger you are feeling now. Rate the stress you feel in your body /emotional pain 0-10
KC: Even though I am feeling angry. I choose to accept myself. Even though this feeling doesn’t feel good in my body. I choose to love myself. Even though this heat has taken over my body I choose to have compassion for myself.
Eyebrow: This anger
Side of Eye: This angry feeling I have. I hate it.
Under Eye: I don’t want to feel angry but it just happens. I feel out of control.
Under Nose: This anger boils up to my throat and I want to scream. I just want them to listen to me. To hear me.
Under mouth: This anger comes into me and it’s so overwhelming.
Collarbone: sometimes all I can do is cry or stay quiet.
Under arm: I am afraid of this anger.
Top of head: This anger is in charge right now.
Pause and take a moment to tune in. Have your experience of anger gone up, down, stayed the same? Just notice with a kind awareness. Then continue tapping.
KC: Even though I have this anger and pain I honor how I feel. Even though I have strong feelings I choose to be open and accept myself.
Eyebrow: Why does it seem like people do things to make me angry.
Side of Eye: I just don’t have the patience anymore.
Under Eye: Don’t they know how hard it is for me?
Under Nose: I don’t want to get angry. I just want them to listen.
Under mouth: It is so frustrating
Collarbone: That stress in my body. It tenses all my muscles.
Under arm: That tense feeling
Top of head: This angry tense feeling.
Take three deep breaths.
Eyebrow: this anger is only a feeling. Feelings come and go.
Side of Eye: This anger won’t last forever.
Under Eye: It reminds me that I need to take care of myself.
Under Nose: It reminds me to look at what I need. Sleep. Rest. Balanced diet
Under mouth: When I am feeling fulfilled. This anger will come and go
Collarbone: I do not need to beat myself up for this anger.
Under arm: Everyone gets angry sometimes
Top of head: It is ok to get angry.
Eyebrow: I am only human. I don’t have to be perfect all the time.
Side of Eye: I am doing my best. My family is doing their best in the moment.
Under Eye: I can learn from this anger.
Under Nose: I can grow from this anger.
Under mouth: I am allowed to feel angry.
Collarbone: I am allowed to feel peace, joy and love.
Under arm: I allow myself to be human and to make mistakes.
Top of head: I know I am a good person.
How do you feel now?
Feel free to share in the comments or reach out to me at jenniferATthemindfulfamily.com.