Analysing Anger

Many meditations help you deal with anger once it has arisen. This practice is more proactive. Through a series of questions, it helps you to think about what triggers your anger, it gives you an opportunity to get to know your anger and allows you time to think of an antidote.

Transcript

This is a guided meditation practice from Buddhism Guide called Analyzing Anger.

Anger is not something we should vent or try to suppress.

We need to catch it as it arises and let it go.

To be able to do that we need to understand our anger.

Anger happens when you identify your triggers and what effect your anger is having on you and others.

This analytical meditation is split into three parts,

The triggers,

Getting to know your anger and antidotes.

So let's begin the meditation.

Sit comfortably and lightly close your eyes.

Now breathe in slowly and deeply through your nose.

Hold the breath and breathe all the air out through your mouth.

Breathe in,

Hold and breathe out.

Again breathe in,

Hold and breathe out.

And now breathe normally.

And don't try to change your breath in any way.

Just allow it to find its own natural rhythm.

I want you to focus your awareness on the breath entering and leaving your body.

If you become distracted it's okay,

It's all part of the meditation.

Just gently bring your awareness back to watching the breath entering and leaving your body.

And now breathe in,

Hold and breathe out.

And now breathe in,

Hold and breathe out.

The first part of this meditation is triggers.

It's to find out what triggers your anger.

So answer these questions but remember be honest with yourself.

What are the things that cause you to react angrily?

Who are the people that seem to upset you the most?

Who are the people that seem to upset you the most?

What situations seem to upset you the most?

Now,

Let's get to know our anger.

Answer these questions.

Why is your anger a problem?

Who does your anger affect?

What do you initially say or do when you get angry?

What is your physical reaction to anger?

Do you clench your fists?

Grit your teeth?

Does your face go hot and red?

Do you start to shake?

What is your physical reaction to anger?

How do you feel after you get angry?

How do you think others feel when you get angry at them?

How do you feel after you get angry?

So once we know what our triggers are and exactly what happens when we get angry,

We can start to introduce an antidote.

So ask yourself this.

What will help you diffuse your anger?

Should you take a deep breath so you can focus before you speak?

Should you just walk away?

Should you count to ten before you say anything?

Should you tell them that you can't discuss it at the moment and arrange to talk later?

What else will work for you?

Give it some thought and set your own antidote.

Go for it.

Everyone has a change of thought.

So now you know your triggers and have decided on an antidote.

The next time you feel anger arising,

Try applying your antidote.

But remember,

It takes time to change old patterns of behaviour,

So be patient with yourself.

The more you start to recognise your triggers,

The more you'll be able to apply the antidote,

And the more you'll be able to change.

So return to these questions as often as you need to,

And when you're answering them,

Remember to be kind and patient with yourself.

So now focus on your breathing again,

And just become aware of the breath flowing in and out of your body.

And just leave your awareness on that for a moment.

And as you're creating your own interactions,

Democratic connections and new So now just very slowly start to open your eyes.

So look down on the floor in front of you and just sit there a moment looking down at the floor just to gently bring yourself back into the outside world.

And whenever you're ready you can slowly move your gaze up.

So this is the end of this meditation but remember you can always return to it whenever you feel that you need to start analyzing your anger.

Reviews

Very helpful.
Thank you.
My Antidote - I do not want to get angry. I do not need to get angry. Please help me not to get angry. 🙏

Thank you for the analytical direction. It has taken a lot of the charge out of the anger and helped me to identify what was at the core of it. I still have a responsibility to advocate for my child, but I feel a bit less locked up by the anger I was feeling. I used to use anger as a shield and a weapon. It was my safe emotion. I was simply emotionally neglected as a child and learned to neglect myself. Today, not only do I get to show up for myself and my child, but others as well. Thank you for the meditation. Namaste 🙏

Like everything in life... Just in the right moment 😌 Thank you teacher 🙏

Succinct, clear, effective approach to the highly destructive habit of anger.

I was able to find my triggers quickly and it was very good..I will do this one again ;) thank you!

I'll definitely be returning to those one. Helped me examine some things after a rather challenging day, so thank you.

Thank you 🙏 That was a very insightful meditation. Will definitely ask myself those questions more often 🙏

Very helpful in calming anger, not trying to supress it, but making space for it and looking at it objectively. When I am angry I see that it is because I am vulnerable in some way and anger is an instinctual emotion that attempts to protect me from being hurt. I need to feel gratitude and honor that anger, which allows it to dissipate.

You are my favourite. Do you have courses I can learn from you?

Very good meditation for dealing with a problem faced by so many of us. It’s helped me realize how many times a day I do get angry and the effects that anger has on me and those around me.

This is so simple and so very helpful. Thank you!

Really great meditation and guide to resolving anger within.

Namaste. A very compassionate and supportive meditatio n.

Very useful, thank you. 😊🙏

Thank you for the tools
Very clear pathway back to peace
🙏🏼

Helpful. Recommend bookmark for regular guided insight helping practice off of the cushion.

Really helpful insights

This was the tonic I needed today. So interesting breaking down the different aspects of my anger, what triggers it, how I feel emotionally / react physically, how my anger might affect others and the tools to diffuse my anger before it rises. So very helpful and so carefully and kindly delivered. Thank you.

helped to identify antidotes to triggers of anger