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.
