Welcome everyone to my mind training meditation on anger.
My attempt in this meditation is for you to think about the truth of your situation and see why it is happening.
How is it making you feel and how are you responding to it.
So let's everyone settle down and take a meditation posture which is comfortable to you.
Let your legs be grounded and your back straight.
Make sure you are comfortable.
Take three deep breaths and settle down your body.
Do a quick scan of your body starting from the top.
Scan your head.
See how your hair feels like.
See if there is any tension on your forehead.
Release all your tension from there.
With every exhale that you do release the tension from your body.
See how your face is.
Is there any tension around your cheeks,
Around your lips,
Around your eyes?
Release it with every exhale.
Come down to your shoulders and your neck.
Observe how they feel.
Do you feel the urge to move them?
Don't do.
Just relax.
With every exhale release your tension.
Let your body do its own course.
Go down and feel your back.
Release all the tension which is there with every exhale that you do.
Feel your arms now.
Start from your upper arm and go down to your elbows and your fingers.
How you feel about it?
Do you feel any sensation or do you feel any calmness?
Let go of it.
Don't move and let your body adjust.
Feel your legs now.
Your thighs,
Your feet.
Where your hips meet the cushion or the floor or the chair.
And take a deep breath if you need and let go of all your tensions.
Take a deep breath and release all your tensions.
Now imagine a situation when you were last angry.
Really angry with someone or some situation.
Imagine the situation clearly.
The surroundings,
The person,
The things and your emotions.
Now think about it.
Why were you so angry?
Were you angry because you were not treated fairly?
Because people didn't respect you.
Were you angry because people don't do things the way we want them to do?
Were you angry because you felt powerless?
Were you angry because you wanted something but you didn't get it?
Why were you angry?
Think about your emotions.
How did it make you feel?
Anxious?
Negative?
Fearful?
Irritated?
Will I ever be able to get out of this?
Why am I so angry?
Why am I so angry?
Why am I so angry?
Why am I so angry?
It has the power to destroy your relationships in one harsh word.
It is Now I want you to be in the same situation but take a step back.
Don't react,
Relax and take 3 deep breaths but be in the same situation.
Now think,
It doesn't matter if the other person is not respecting me.
I know who I am,
I know my worth.
I know my qualities and my flaws.
I don't need anyone else to judge me.
I have my qualities and I will be confident in those.
I have my flaws and I have a set goal to work upon them.
I don't need anyone to judge or validate me.
Is this a situation where you cannot do anything?
Then relax.
Sometimes things are not in our control.
Let it go.
Rejoice that you don't have to do anything and let it go.
The Lai Lama says,
If you can do something about it,
Do it.
If you cannot do something about it,
Then why worry about it?
Just let it go.
Is this a situation where you wanted something but you didn't get it?
You feel you deserve it and everyone else has it.
But think about it.
Are you exaggerating this thing and the happiness that it will give you?
Will this thing give you everlasting happiness?
If you get it once,
You think you will have happiness forever?
No.
Don't over exaggerate the positive qualities of anything.
Most things are in your mind.
If you get it,
Wonderful.
If you don't,
It's okay.
You have so many other things to be happy about.
Rejoice in them.
Is this a situation where someone didn't do things the way you wanted?
Did you stop and think from their perspective?
Maybe they were not well that day.
Maybe they had some other problem going on.
Maybe someone in their family was not well.
Maybe they had a hard time today.
Take a step back.
Remove your hat of me,
Me and me.
And think from the other perspective.
Your anger will go and compassion will take over.
Isn't it wonderful to have compassion rather than anger?
Whatever the situation is,
Do you think this will remain permanent and never change?
That's wrong.
Everything in the world is impermanent.
Everything will change.
Our bodies,
Our family,
Our environment and this situation as well.
So let's be mindful of our activities,
Of our speech and our mind.
And don't let anger take over your true self of compassion and love.
Take this situation.
Let it go.
See this situation as a bubble in front of you.
And let it evaporate in front of you and burst into pieces.
Let your true heart of compassion and love take over.
Let's be mindful in our action.
Let's love be the supreme emotion.
Let's start thinking from others perspective.
And let's start being more content and happy.
