We've all been there,
We get angry and we don't like the way it feels.
Thich Nhat Hanh views anger not as something to be suppressed or feared but as a messenger that needs to be understood and cared for.
He suggests that anger often masks deeper needs and desires and by learning to embrace and acknowledge it,
We can transform it into compassion and understanding.
So let's do a meditation on it.
Find a quiet place where you can sit comfortably.
Let your hands rest gently in your lap or over your heart,
Whatever feels supportive.
Close your eyes.
Take a deep breath in and a long steady breath out.
Feel the air moving through your body anchoring you in this moment.
Now think of anger not as something bad or wrong but as a messenger,
A protector,
A signal that something inside you needs attention,
Needs care.
As you breathe,
Imagine anger as a bright burning flame within you.
Notice its colour,
Its heat and whether it flickers.
There is no need to extinguish it,
Simply observe it with kindness and curiosity.
Silently say to yourself,
I see you anger,
Thank you for showing me that something matters.
I do not have to react,
I can listen first.
Each inhale,
Imagine drawing cool air around the flame,
Not to put it out but to soften its sharp edges.
Each exhale,
Release a little bit of tension from your body,
From your jaw,
Your fists,
Your shoulders.
If anger feels trapped in your body,
Imagine giving it space to move.
Breathe deeply into the area where you feel it most.
Allow it to expand and dissolve.
Remind yourself,
I am not my anger,
I am the steady awareness behind it.
I can respond with wisdom,
Not just with fire.
Stay here for a few more breaths,
Allowing anger to be seen,
Felt and lovingly held.
When you are ready,
Bring your attention back to the present.
Wiggle your fingers,
Roll your shoulders and slowly open your eyes.
Carry with you the knowledge that anger,
When met with compassion,
Becomes a doorway,
A path leading back to understanding,
To strength,
To peace.
Lots of love.
