Anger Release Meditation

Here is a meditation to Listen to whenever angry and it will help it to pass more quickly and bring the mind back to its senses.
It is devised from thich Nhat Hanh’s Anger Mantra:
Breathing in, I know that anger is here. Breathing out, I know that the anger is not me. Breathing in, I know that anger is unpleasant. Breathing out, I know this feeling will pass. Breathing in, I am calm. Breathing out, I am strong enough to take care of this anger.

Transcript

Anger Meditation Anger meditation.

Here is a meditation to listen to whenever you find yourself angry.

As you listen,

It will help the anger to pass more quickly and bring the mind back to its senses.

It is devised from Thich Nhat Hanh's anger mantra.

First,

Come away from the situation that has provoked your anger and find a quiet place.

Sit comfortably and allow the eyes to close.

Your breath may be fast.

Your heart may be racing.

Your head exploding with thoughts of revenge.

Accept it all and just watch for a moment.

Anger is a normal reaction,

But if we act from it,

Our actions will likely be regretted later.

Shanti Deva says,

Good works gathered in a thousand ages,

Such as deeds of generosity or offerings to the blissful ones.

A single flash of anger shatters them.

So reflect now how you are the one most in danger from your anger.

And now feel the rise and fall of the breath.

Perhaps it has slowed down a little if you have calmed down some.

Perhaps it's still fast.

That's okay.

Watch it as it is.

Don't try to change it.

Just feel it.

As the breath comes in,

Say in your mind,

Rising.

As the breath goes out,

Say in your mind,

Falling.

And feel the sensations of breath as you do.

Rising,

Falling.

And now with the breath,

We will start Thich Nhat Hanh's anger mantra.

So repeat in your mind,

Breathing in.

I know that anger is here.

Breathing out.

I know that anger is not me.

Breathing in.

I know that anger is unpleasant.

Breathing out.

I know this feeling will pass.

Breathing in.

I am calm.

Breathing out.

I am strong enough to take care of this anger.

Let's just do that one more time.

Breathing in.

I know that anger is here.

Breathing out.

I know that anger is not me.

Breathing in.

I know that anger is unpleasant.

Breathing out.

I know this feeling will pass.

Breathing in.

I am calm.

Breathing out.

I am strong enough to take care of this anger.

Now feel if there are any changes.

Hopefully,

You have regained your senses a little.

You've calmed down.

If not,

Repeat this recording.

This fear is impermanent.

It comes and it goes.

Allow your eyes to gently open and make peace with yourself and your world.

And do bookmark this and return to it whenever you feel you need help with your anger.

Reviews

Good morning, thank you for your beautiful meditation. At the moment I don't feel any anger, but I'm taking it step by step. All your meditations one by one and I hear you and your loving and calm voice and I become very happy, inside and very bright, thank you for your work. Your heart is doing something very good for this world.

It was like a wise old wizard was teaching me what my parents never did. Thank you 🧙‍♂️

Just what I needed to get my head on straight Namaste