Hi,
And welcome to this meditation on anger and yelling.
Let's set our motivation before we begin the meditation.
I am going to do this meditation in order to set my focus on my anger to help me better control my emotions and refrain from yelling and using hurtful words.
Anger is a normal part of the human experience.
It can arise from unfairness,
From not being heard,
Or from having unwanted experiences.
Yelling and the use of hurtful language is a pattern many learn to try and be heard or control situations around them.
Unfortunately,
It doesn't really work all that well.
It is often not helpful to the situation.
It hurts others,
And it prevents the yeller's real feelings from being expressed or validated.
The purpose of this meditation is to focus on anger and yelling and to make a promise that today I will not yell.
Focus your mind on your breathing.
Focus on the opening of your nostrils,
Where you can feel the subtle sensations of the breath as it enters or leaves your body.
If your mind wanders,
Bring it back to this place.
Don't try to control the breath.
Just breathe normally and gently.
As thoughts arise,
Have a neutral attitude towards them.
Don't worry about them or get excited about them or cling to them.
Renote their existence and refocus on your breath.
Stay in the present.
Accept the frame your mind is in.
Do not force or judge your feelings.
Gently bring your attention to your breath and be content just as you are.
Now I want you to think about times you've gotten angry and yelled or said hurtful things to persons you care about.
Think about one of those times and forgive yourself for your anger.
Think about how good it feels to be forgiven.
Now today,
All day,
Pay attention to your emotions.
If you are becoming angry,
Note this.
You cannot simply control your emotions or turn off your anger,
But you can be aware of them.
If you become angry even in a snap,
Recognize it.
Take a deep breath or two.
Think about what you will say,
How you will respond to your anger.
If you can speak rationally despite the anger,
Do so,
But only in a whisper.
If not,
Walk away and take deep breaths.
Think about this promise.
Today,
I will not yell.
I will not use hurtful words.
Think about how good it feels to know that you're not going to lose your temper today,
That you're not going to yell,
That you're not going to say hurtful words.
All right,
Let's end the meditation.
Let's dedicate it.
I dedicate this meditation to all those who are suffering from unwanted anger or the effects of others' angry words or yelling.
I will use the compassion and strength I've gained to better interact with the world,
To spread love and joy,
And reduce hate and fear.
Let's pray.
May all sentient beings have happiness and the causes of happiness.
May all sentient beings be free from suffering and the causes of suffering.
May all sentient beings be inseparable from the happiness that is free from suffering.
May all sentient beings abide in equanimity,
Free from attachment and anger that hold some close and others distant.
May today I have attention on my emotions.
May I surrender and give grace to the world around me.
May I not yell or use hurtful words today.
