Have you ever been so mad that you could just (insert outrageous action here)?
Of course you have. But have you ever been able to navigate the tricky terrain of anger using meditation?
Now you can!
Meditation is a very powerful tool. It is used by a wide variety of people for many different reasons.
Some seek general physical and mental wellbeing or spiritual enlightenment; others use meditation in a specific, goal directed manner, such as easing anger.
Whatever your spiritual beliefs or lifestyle practices are, you can utilize the basic principles of meditation to overcome ongoing conflicts or a naturally combative disposition.
Meditate At Home
Start by meditating at home. Work the following steps into a daily routine until it becomes second nature
Step 1 – Create Your Space.
You don’t have to have a religious altar or a wall of candles in order to meditate. However, you should invest a little time in figuring out what feels right to you.
Start by arranging pillows and blankets into a comfortable seating area.
Make sure electronics are not present or are at least turned off.
Windows should be closed and blinds should be drawn.
Next, add some extras. Maybe candles are your thing or you like burning incense. You can even introduce some soothing music or personal items that make you happy.
Respect your area by keeping it neat and clutter free.
Step 2 – Breathe.
Deep breathing will guide you into a meditative state.
Start by sitting up straight with your eyes closed.
Draw your attention to any area of your body that feels tense.
Take a deep breath in, visualizing a soft white light cleansing the tension from that part of your body.
Repeat until your body feels relaxed, and then continue with five to 10 more deep breaths.
Step 3 – Clear Your Mind.
Once you are feeling calm, set your mind free.
You may have all sorts of thoughts and images float into your head, and that’s okay.
Gently focus your mind on the sound of your breathing and the sensation of comfort filling your body.
Focus on nothing but your breath.
Step 4 – Chant.
Once you have reached a place of mental stillness, start bringing yourself back to the present moment with a chant.
One of the easiest chants to start with is the Om chant.
Take a deep breath in, then slowly release with the following sound: “AA-uu-mm.”
Don’t worry about how it sounds. Keep chanting slowly while thinking about your breath, repeating 10 to 15 times.
After you become more comfortable in your meditation, you can chant longer if you desire.
Meditate Right Now
Now that you’ve mastered your daily home meditation, you can achieve serenity just about anywhere.
Maybe you are entering into a stressful argument with a family member or engaging an adversarial co-worker. Even if you are just stuck in a long line at the grocery store, something is bound to trigger your anger throughout the day.
What do you do without your meditation space?
Step 1 – Evaluate The Situation.
Okay, so you’re getting pretty steamed. Why?
What are the factors of the situation that are leading to your emotions?
Don’t judge yourself; simply ask yourself why you are getting angry now as opposed to another time or with another person. Your answer may surprise you!
Step 2 – Check In.
Sometimes, mentally evaluating your anger can be enough to calm down.
If not, check in with your body to see where you’re carrying your anger. Is your jaw clenching or your throat tightening up? What are your hands doing?
Just like with your home meditation, draw attention to the parts of your body that feel tense.
Take deep breaths and visualize your soothing white light releasing tension throughout your body.
Step 3 – Keep Breathing.
Continue your deep breaths even if you’ve cooled down.
It’s important to return your body to a state of calm after something triggers your anger.
Of course, it won’t always be practical to run through all of these steps whenever you get mad. But as you continue your home meditation, calming your anger in public will become second nature.
Soon you will be able to breathe and reflect even while you are dealing with your anger trigger.
Anger is poison. To be angry is to be dangerous, not just to others, but mainly to yourself.
No matter what fuels an argument or escalates outrage, anger can be understood and negotiated with meditation.
Continue using your meditative tools in your daily life and you will see how easy it can be to dissolve your anger. Your tranquility in the face of opposition will eventually rub off on others and you will be able to help your peers and loved ones to embrace a meditative discipline to overcome their own anger.