You may be feeling frustrated, angry, irritable or on edge. That frustration, anger and irritation manifests in your body as discomfort. Over time, it solidifies into lingering pain. Let’s start to dissipate some of this frustration, some of this frustration, some of this tension. Let’s start to let these feelings go and make room for positivity and patience in your day.

If you can, find yourself in a quiet place. Find a comfortable seat and close your eyes.

Bring your attention to your buttocks, your lower pelvis, your hips, your lower back and your stomach. Visualize each of these body parts as you scan through them. If you encounter any feelings of tension, imagine drawing that tension out of your bones, your muscles and your skin until it is floating in front of you.

Bring your attention to your mid back. Move through your upper back, through your solar plexus, into your upper chest and shoulders. See your upper back, shoulders and chest relaxing, feel them relaxing. Move your scan up the back of your neck. On an inhale, draw your shoulders up to your ears, and on an exhale, allow them to relax and fall away from your neck.

Sweep your scan up and through your entire scalp and ears, relaxing your scalp, relaxing your ears. Draw your attention through your temples, your cheekbones, your jaw. Relax your temples, your cheeks and your jaw. Relax your forehead, your eyes, your nose, your lips.

Draw your attention through the front of your neck and spread it across your collarbones to fill each of your upper arms. Release the muscles in your upper arms, your elbows and your lower arms. Relax your wrists and your hands.

Any tension you have encountered in any of the body parts you have scanned should now be hovering in front of you, drawn out of your body from your bones, your muscles and your skin. You can visualize the tension in front of you, hovering. What color is this tension? What shape does it take?

Now visualize scooping that tension up and cupping it in your palms. Your physical relaxation overpowers this tension. Your presence is calm. You are relaxed and calm.

Now, imagine opening your hands and releasing that ball of tension. It dissipates like your breath in the wind on a cold day. You’ve breathed out this tension, you’ve released it. It lingers for just a moment, and then it’s gone.

Before we end our meditation, let’s take a deep breath. Inhale through your nostrils and just at the top of your breath, right before your respiratory system kicks over into an exhale, hold your breath. When you exhale, open your mouth and release all of your air in a loud sigh.

When you’re ready, open your eyes and take a few moments to feel the difference in your body after completely releasing your frustration, anger or irritation.