This document describes a one-minute reset technique to help turn anger into acceptance. It involves standing with feet on the floor, focusing on deep breathing, feeling the energy in your hands over your heart, and saying "I forgive you" to release anger, disappointment, and frustration. The technique is meant to ground and calm the body and mind, helping to let go of negative emotions in just one minute. It recommends using this process any time negative moods arise to achieve a reset.

2. THE ONE-MINUTE RESET
Turn your anger into acceptance, your fears into freedom, your
disappointments and defeat into pleasure and possibility!
Go from confused to content, and from stuck to an intuitive state of
mind with this one minute process!

3. For years, 37 to be exact, the world did nothing but frustrate and anger me.
Every time I turned around, something was happening to bring me down or
ruin my day. I remember feeling a fiery pit in my stomach and the thought
of smacking the person across from me. And sometimes I did! This
caused me a lot of heartache and pain. I lost lifelong friends, ruined
marriages, money, jobs and freedom. My whole life was one angry act to
the next.
● Does this sound familiar?
● Do you know someone like this?
● Do you know someone that is affected by anger on a daily basis?
My anger absolutely controlled me and my life until I discovered a way to
release the anger and frustration. I learned how to turn almost any given
situation into a solution instead of making it a bigger problem.
It’s all about technique. A very simple technique that, once you have used
it a few times, will become natural and easy to master,
breaking the hold anger may have had on you for years.

4. So what is it?
It’s the one-minute reset that you can do anywhere, at any time...

5. Here’s how you do it-
For this process you will be standing evenly on both feet. Gently bring your
attention to the feeling of your feet touching the floor. Now bring your
attention, for just a moment, to your breath.
● What does your breath feel like in this moment?
● Is it quick and shallow?
● Or is it deep and steady?
Whatever it tends to be in this moment, find yourself breathing deeply.
Breathe in as deeply as you can and breathe out completely. Still feeling
those feet on the floor.
Next...
As you hold your attention on your feet touching the floor, and breathe
deeply in and out, notice that you are becoming more calm with each
breath. More settled.
We take an average of 12 breaths per minute. With this technique, that
gives you 12 opportunities in one minute to calm and relax your body,
bringing it back to its natural state. So let's just take advantage of those
opportunities for one moment.
Continue to breathe deeply and feel your feet on the floor. But now we're
going to add the sensation of the energy in your hands.
For some reason, the average person can sense the energy in their hands
more than any other part of their body. So we are going to take advantage
of this fact and use it as a tool.

6. We now have your attention split- on your feet touching the floor,
attention on your breath going deeply in and all the way out, and your
attention on the energy of your hands.
● How does the energy in your hands feel?
● How would you describe it to someone?
As you ponder these questions, bring your hands over your heart. Forget
everything else now and just feel your heartbeat. Just be with your
heartbeat. For just for a moment. Let this be ok. If it feels silly, then give
yourself permission to do something silly. Breathe deeply.
Now speak to whomever made you angry, or all the people that were
involved in a situation that was frustrating, upsetting, confusing or
exhausting and
Say- “I forgive you”.
Mean it. Accept the situation as finished and let the words
“I forgive you”
sink into your heart as you hold your hands over that heart
“I forgive you”
“I forgive you”
“I forgive you”
As you say this, feel the anger, disappointment, and frustration melting
down away from you; falling down your body and out the soles of your feet,
sinking down into the earth. Let it go to a place where it will dissipate and
never return.

7. Okay, how do you feel? You should be more grounded, more calm and
more willing to let go of any frustration that may have been created
moments before.
If it is tough to split your attention up at first, good! That means you will
have a quick measure of success, because it won’t take long to achieve
this.
Use this process every time your mood is low, you are angry, frustrated,
upset, or just need a “one minute reset”.
Coming Soon- the audio version of this meditation, AND…
Gulf Coast Healing Arts (GuCHA) LLC, All Rights Reserved.