Wave Release — Moving Anger & Grief Through the Body

[Soft low ambient tones begin, slow and spacious] Take a slow breath in through your nose… and exhale gently through your mouth… Again… inhale… and let it go… [pause] You don’t need to change anything right now… Just notice… [pause] Where is the feeling in your body? Not the story… the sensation… [pause] Maybe it’s tight… heavy… burning… or numb… [pause] Place one hand there… just resting… not fixing… [pause] Take a breath into that place… slow inhale… and a longer exhale… [long exhale cue] Again… inhale… and release… [pause] If this is anger… let it have a little space… not explosive… just present… [pause] Gently press your feet into the ground… or your hands into your body… feel your strength… [pause] On your next exhale… let out a soft sound… a sigh… a hum… or a low tone… [allow time] Again… inhale… and exhale with sound… [pause] You are not pushing it away… You are letting it move… [pause] If this is grief… let your body soften around it… [pause] You don’t have to carry it all at once… [pause] Imagine the feeling like a wave… rising… and falling… [pause] You are not the wave… You are the one noticing… [pause] Let the wave move through your body… down… and out… through your legs… into the ground… [pause] Nothing needs to be held… [pause] Now bring your attention to your heart… or your center… [pause] Quietly say inside: I can let this move… [pause] I don’t have to hold it anymore… [pause] Take one deeper breath in… and exhale slowly… [long pause] Notice even a small shift… a little more space… a little more softness… [pause] That is enough… [pause] You can return here anytime… [pause] One more breath in… and exhale… gently… [Music fades slowly]