This anger management Practice draws on the dual wisdom of Aikido
and scientific research, "The gift of forgiveness" will help you
explore how to change long term anger into a wider range of life
affirming emotions. It is a simple yet profound Practice
following the Seishindo principles of Absorption, Utilization,
and Balance.

- Absorb your upset feelings as you inhale, and feel what is
there for you.
- Utilize your upsetness to help generate forgiveness.
- Remain emotionally balanced as you feel a wider range of your
emotions.

This Practice will lead you to go beyond feeling angry or
resentful and limiting what you are capable of feeling and
appreciating. This Practice invites you to use the built up
energy of anger or resentment, as the catalyst for generating
forgiveness. The more you are able to feel anger or resentment
while not fully giving into it and losing yourself, the more you
will be able to enter onto a path of forgiveness.

As always, the key here is to take your time, speak slowly,
breathe deeply, and pause between sentences. Keep each sentence
short and concise. This is important. Long sentences lead to
sloppy thinking and getting lost. You are to speak each sentence
out loud if you are in a space that allows for this. It can often
be helpful to repeat this process for several rounds in one
sitting, letting your words change as you go along.

You might want to read through this Practice at least once,
before actually beginning.

Choices:
In general, you can:
Choose between using and working with the concept of "anger" or
"resentment" for each statement that you read below.
Or, alternate between using "anger" for one statement, and
"resentment" for the next statement.
Or, use both terms at the same time, "My anger and resentment..."
It is totally up to you.

If your sense of anger or resentment is strong, you might likely
have to do this Practice a number of times before you are able to
fully agree with what you are saying. This is often an important
part of the process. If necessary, please do give yourself the
opportunity to speak the words while still feeling a bit out of
alignment with what you are saying. This is part of opening up to
the gift of forgiveness.


"Today, I am feeling into my relationship with ... ... . "(Name a
person or situation that is troublesome)
Pause, Breathe. Deeply, and Feel the Movement in your body as you
sit quietly

"Today, I am feeling into my anger (resentment) in this regard. "
Pause, Breathe. Deeply, and Feel the Movement in your body as you
sit quietly.

"Today, in feeling my anger (resentment), I realize that I am
missing out on the opportunity to experience the blessing of
serenity.
Pause, Breathe. Deeply, and Look around at your surroundings as
you sit quietly

Today, I realize that beyond my anger(resentment), I would also
like to feel a sense of deep inner calm. "
Pause, Breathe. Deeply, and Listen to your surroundings as you
sit quietly

"Today, I realize that I can help improve my overall emotional
response to life, by giving myself the gift of forgiveness."
Pause, Breathe. Deeply, and Feel the Movement in your body as you
sit quietly

"Today, I realize that I would like to exchange my
anger (resentment) for a sense of peace and calm."
Pause, Breathe. Deeply, and Look around at your surroundings as
you sit quietly

"Today, I realize that feeling a sense of forgiveness, leads to
feeling calm, and at peace with myself.
Pause, Breathe. Deeply, and Listen to your surroundings as you
sit quietly

Today, I realize that I can breathe in anger (resentment), and
breathe out forgiveness and compassion."
Pause, Breathe. Deeply In AND Out, and Feel the Movement in your
body as you sit quietly

"Today, I know that I can face my anger (resentment) again
tomorrow, with a sense of serenity."
Pause, Breathe. Deeply, and Feel the Movement in your body as you
sit quietly

"Today, I can rest in the grace of the world and be free. "
Pause, Breathe. Deeply, and Feel the Movement in your body as you
sit quietly

* * *
I hope this Practice will help you to fulfill the longing of your
spirit. That you achieve peaceful victory over your anger as you
travel ever closer to living the life your heart longs for.~ Charlie Badenhop

www.seishindo.org