Meditation For Irritability & Agitation To Help You Chill

Today, I’m going to share a guided meditation for irritability and agitation, and a script you can follow. As with all of my meditations, I have created this meditation based on my 20 years of meditation experience and a twist of neuroscience.


We all feel aggravated from time to time. Sometimes, even the smallest things can bother us. Thankfully, we can use meditation for irritability.

Let’s get started.

You can read the instructions for this meditation below. The steps are in bold. And below each of the steps is further details and scientific analysis. I’m confident that you will find this meditation for irritability very effective. And you can also use my anger meditation script.

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Guided Meditation for Irritability And Agitation [Script]

1: Sit comfortably with good posture

Whenever we meditate, it is important to sit comfortably with good posture. Remember, self love is about both the body and the mind.

Posture has a direct affect on our state of mind. When we sit with good posture we improve our concentration and also begin to relax.

Sit with a straight but relaxed spine. Slightly lower your chin.

2: Close your eyes and observe your your breath moving through your body. Take a minimum of 25 breaths.

By focusing the mind on the breath we start to induce the relaxation response. I love that feeling when your body starts to relax and you feel Zen.

Mindful breathing in this way will promote the parasympathetic nervous system to help us to calm. It will also balance cortisol to reduce stress. Because irritability and aggravation are often caused by stress, this will help us to calm down.

Ultimately, you will feel inner peace [read: Inner Peace Meditation Scripts].

3: Observe when your mind wanders, think “mind wandering”, then gently return your mind to focusing on your breath

Because we are meditating when irritable, the mind will easily lose focus. Everything is annoying us, so it is easy to become distracted. What we must not do is become even angrier when we get distracted. Remember, it’s about self acceptance. We must accept that our focus is not at its best right now, and we need to stop being so easily distracted. 

Observe when your mind wanders. Then gently say to yourself, “mind wandering” and calmly return your focus to your breath.

4: Observe and describe the sources of distraction and irritability 

The most important part of this meditation for irritability is to stop reacting to things. To do this, we just need to take a lesson from the Buddhist method of Vipassana.

When you find yourself being distracted or getting irritated, observe and label the source of your distraction. You must label it as a sensory thing. So for instance, if someone is talking and annoying you, just calmly say “Sound” and return to your breath. If there is a recurring thought in your mind, just say “Thought” and then return to your breath.

Neuroscience shows that labeling distractions in this way makes us less reactive to them.

5: Continue as above for 10 to 20 minutes

Final Thoughts 

We all get annoyed. There is so much noise, pressure, and stress these days that even the most enlightened of us has moments of irritability. But this meditation for irritability will help.

Remember, we always have the power to control the mind (if you disagree, book a meditation session with me and let me prove you wrong).

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By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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