Anger Management through Meditation

Anger is one of the most common emotions that a human being shows. Anger can be defined as a negative emotional response connected with other negative feelings like disgust, outrage, hostility, fear, irritability, shame and fear. Anger is a condition of temporary madness, but to control your anger you need to be determined. Meditation can be very helpful in your anger management program.

Being angry can be considered to be normal but if left uncontrolled it can have lot of harmful effects on you. Uncontrolled anger can ruin your career, relationship and it may also lead you to commit crime. Hence it is very important for you to learn how to control your anger.

Here are some meditation techniques that would be helpful for you to control your anger.

Instant Technique for Anger Release:

Doing arm stretching while sitting or standing helps you to release your anger instantaneously. This will make you feel that your tension is moving out from your mind through the fingertips and will calm you. After that you can do meditative breathing for few moments, this would calm you down completely.

Walking Meditation:

Walking with your arms swinging back and forth can also help in reducing your anger. Try to keep your breathing movements even with your foot steps. Like 2 steps to breathe out and 2 steps to breathe in. walking gives you time to analyze about the reasons you got angry.

Breathing meditation:

Try to concentrate on your nose tip and try to sense the air going in and out. Every time you breathe out count 1 and continue counting for at least 10. Once you have reached the figure 10 then again start from 1. Focus all your attention on your breathing movements and counting.

Analytical Meditation:

Here are few steps, try to take enough of time to think about them calmly.

  • How do you feel when you are angry; unpleasant or pleasant?
  • How do others may feel; unpleasant or pleasant?
  • Try and recall the circumstances that made you angry.
  • If you would have been more patient and calm, could it have changed the situation?
  • Were you totally responsible for the situation?
  • What were the reasons of other person’s behavior that made you angry? It could frustration, attachment, affection, etc.
  • Was your selfish behavior, stupid mistake or stubbornness made you angry?
  • Are you expecting yourself to be perfect all the time?
  • Are you expecting others to be perfect every time?

Now take few minutes to analyze your meditation session so far. Try to find out one simple conclusion. Then concentrate strongly on your conclusion without thinking deeply about it. Just try to focus on the feelings.