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Guided Meditation

A Meditation to Make Anger Productive

This practice helps dissolve the urge to react, so you can use your frustrations and irritations as productive learning tools.

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Getting angry can be scary, but it’s the acting out on it or suppressing it that’s truly dangerous. So how do we properly deal with anger and avoid an emotional hijacking? We asked Gabrielle Bernstein—the self-described “Spirit Junkie” and bestselling author of  Judgement Detox and seven other self-help titles—for a better way.

“Feel it,” she says. “When you can feel a feeling for 90 seconds, it can transform and eventually dissipate rather than increase. Maybe you are afraid to feel it, but ironically, that’s the most healing response.” Doing the opposite, she says, will just allow the anger to fester in your body until its inevitable return.

“In fact, I see anger as a learning device rather than a way to be reactive,” Bernstein says. “It’s a detour in the right direction. We have to be curious about our anger and allow it to give us direction. When we look closely at what it brings up for us, anger can show us what can be healed, offer a perception shift, or precede an act of forgiveness.”

A Kundalini Meditation to Transform Anger into Something Productive

This Kundalini meditation, adapted from Bernstein’s book Miracles Now, is a powerful way to experience and understand anger so you can find peace, regain power from the all-consuming feeling, and generally turn down the emotional temperature when you’re blood is boiling. Plus, Bernstein says, “It’s not so wild and crazy, so you can be seen practicing the meditation anywhere.”


Settle into a comfortable seated position. Make sure shoulders are relaxed and spine is straight.


Interlace your fingers with your right thumb over the left and place your hands at the center of your diaphragm with light pressure.

Breath and Practice

Gently close your eyes and breathe in and out of your nose deeply. Start to pay attention to which nostril is dominant. It may take a minute or so to notice, but just keep your focus and breathing in place. Once you recognize that one side is more dominant than the other, focus your attention on switching sides. Take your time; it might take another minute. Notice if you are releasing any tension, negativity, or frustration and whether you are starting to calm your mind. Continue the practice of consciously shifting from side to side every few minutes for as long as you need to.


About out contributor

Gabrielle Bernstein is a New York Times bestselling author of eight books focused on helping people strengthen their spiritual relationship and “live in alignment with their true purpose.”  She is the host of the podcast, Dear Gabby!



On Kundalini and Meditation: Kathryn Budig’s Inspiring Q&A with Gabby
Kundalini Meditation for Oneness
Ego Eradicator: Kundalini Meditation to Bust Through Blocks