When Anger Visits — A One-Minute Heart Practice

Anger is protecting something. Underneath it — almost always — is another feeling. Sadness. Fear. A sense of injustice. Something that's been suffering and waiting to be recognized.

In this short video, I'll guide you through a one-minute heart-centered practice that moves you from the grip of anger inward — toward the feeling beneath it, and toward something you might not expect to find there.

When you can bring the fierce energy of anger inward, as protection and care for the part of you that's hurting — something shifts.

Let that anger become love.

A one-minute practice you can return to anytime. This video shows you how.

Transcript

Here's a one-minute practice you can turn to whenever anger has you in its grip. First step is essential. Breathe. Along slow. With this first breath, You're taking back control from your survival brain. You're letting it know it's safe enough to stand down. Keep breathing. If you can, Close your eyes. And consider this. Something has happened. And it's affected you emotionally. That's obvious. You're angry. What's less obvious is that there's another feeling underneath the anger. Anger is the emotion that makes us feel proactive, Like we're doing something, Like we're fixing whatever caused that other feeling, The one that's harder to recognize. Stay with your breath. Place your hand on your heart. Take some of that. Energy going into anger and turn it into curiosity. What is that other feeling? Is it sadness? Is it joy? Fear. Has an injustice taken place and somewhere underneath your anger you feel judged or persecuted or hopeless? What is the feeling? Anger wants to fix. You might be tempted to focus on the person or the event that caused all of this. What's more important right now is getting clear about the feeling. That person or that event brought on before anger took over. Keep breathing. Now turn to that angry part of you and thank it. Thank it for trying so hard to protect you. And give it a new assignment. Instead of Standing guard at the door, Facing outward, Fists up, Ready to fight whatever antagonists are out there. Invite your anger to turn around. Face inward. And bring fierce nurturing. To that part of you, That is hurting. In other words, Let your anger become love. Don't be surprised if tears come. This can happen when a part of us that's been suffering and ignored is finally seen. As you move into this peaceful place of understanding, You're going to find greater clarity about what, If anything, To do next. And when anger rises up, You can always return here. And on your heart, One breath. What is the feeling underneath? And then let anger become love. To the part that's hurting.