The Gift of Anger
Seven Steps to Uncover the Meaning of Anger and Gain Awareness, True Strength, and Peace
by Marcia Cannon, Ph.D., MFT
This is a visualization experience, which means that you follow the script in order to mentally create healing images, first of yourself, and then of other people, widening ultimately to envision the entire world forgiven and healed. I use this format because I have found that the most positively powerful and inspiring forgiveness experiences are those that include images that begin with personal forgiveness and widen incrementally, ultimately envisioning our world healed and forgiven.
While forgiveness is a personal experience, it is also a global one. Your personal act of forgiveness will change you, calming you as it increases your sense of strength, and grounding, and freedom. You, in turn, will affect everyone around you, and they will affect everyone around them. By forgiving, you alter your impact on others in ways both obvious and subtle. You may never know all of the positive changes that your actions bring but, if you could only know the true extent of your impact, you might be amazed at how far-reaching your act of forgiveness can be. So let’s begin:
You might know or imagine that there is a creative power that offers each of us forgiveness. This power can be called God or Goddess or Jesus or Buddha or Allah or the Universe or Higher Power or Source or any other name by which you recognize the energy that is greater than all of us and includes all of us. Or, you may simply recognize this creative power as your highest self, that part of you that teaches wisdom.
Imagine this wise, loving source sending its healing light of forgiveness shining down in a shimmering circle very near to you. Perhaps you will notice the color or colors of this light as you become aware of its gentle radiance. You might feel its soft warmth and hear the pleasing, harmonious sounds of this light as it shimmers so near to you.
You might realize that this light is transformative. Whoever experiences its gentle healing is forgiven all past mistakes, wrong actions, anger, or hurt.
As we humans live our lives we make mistakes, hold incorrect beliefs, take wrong turns, and commit actions that harm others. To a greater or lesser extent, everyone at times does so.
If you wish, you may imagine any past mistakes that you may have made, or misunderstandings you may have caused, or hurtful actions of your own that you might not yet have forgiven yourself for. Doing so, you can step into the light of forgiveness and notice that you are instantly forgiven, as you feel yourself filling with that peaceful, healing light.
Enjoy the relaxing, comforting feeling as your body, mind, and spirit are so gently cleansed and nurtured, and you recognize yourself as the loving, light-filled being that you are.
Notice that this process is instantaneous, and that it works perfectly. No matter how small the mistake or how serious the wrong action, all is forgiven. Become aware of how good it feels to take care of yourself by stepping into this light. Then, congratulate yourself for doing this healing work.
You might take a moment now to affirm the power of this instantly forgiving light, somehow knowing that it automatically expands to include anyone who asks entrance, offering healing in return.
Then, perhaps you will imagine someone you love and invite this person to step into the light with you. Notice that this person might have a greater or lesser need for forgiveness than you did. Either way is fine. It will not change the process, or its success.
Perhaps you will notice that, as this person steps into the expanding circle of light, he or she is instantly, gently showered with forgiveness, and filled with peaceful, healing light.
Now take a moment to give yourself acknowledgment for helping your loved one this way. Notice, as well, that inviting your loved one into this gentle, nurturing light has strengthened you. You feel stronger now, and more compassionate as well.
Next, you might imagine an acquaintance and invite that person into the ever-expanding light. Then, watch as this person is softly showered by healing light, instantly forgiven any past mistakes, misunderstandings, or wrong actions. Again, notice your own feelings. Notice how expansive you feel, how you are filled with a sense of well-being because you invited this person to share in this liberating and affirming experience.
When you are ready, you might invite in the person with whom you were once angry. You can invite this person into the now expanding light, noticing how relaxed and peaceful this person becomes as he or she is so gently showered with forgiveness for all past errors and hurtful actions, and filled with loving light.
You might notice, as you stand fully healed, sharing the light of forgiveness, that you are filled with a sense of power, compassion, and good will. Take a moment now to congratulate yourself for affirming your connection with others and for helping to spread the light.
Finally, you might imagine this ever-expanding light of forgiveness bathing the entire world. Everyone is affirming forgiveness as you imagine the whole world bathed in light. All past mistakes, misunderstandings, and wrong actions are forgiven. Perhaps you’ll notice your own joy and gratitude, and your sense of peaceful connection with all of life, as you stand in the light, joined by a joyful humanity.
Take a moment now to just relax and breathe and let the experience settle deeply inside you. And when you’re ready, gently bring your awareness back to the room and open your eyes.