Anger is perhaps the oldest and most primitive emotion. Anger is easy to recognize in others, but not always in ourselves. Anger ultimately serves a purpose: that of self-preservation. When we sense a threat to our well-being, we become angry in an effort to “get even” with the situation. This is not to say that anger is bad or wrong.
Anger is often a useful and important emotion, however, left unchecked it can get the best of us and takes us out of the present moment. Anger can ruin relationships, resulting in unnecessary suffering. At its core, anger is about conflict: conflict with others, ourselves, or situations.
“When you say something unkind, when you do something in retaliation, your anger increases. You make the other person suffer, and they try hard to say or do something back to make you suffer, and get relief from their suffering. That is how conflict escalates.”
Not only does anger create conflict, but it takes us out of the present moment. We completely become the anger; it consumes us. We can use mindfulness exercises to help calm our anger and return to the present moment. If you are feeling angry, try the simple techniques below to help you stay calm.
“‘Breathing in, I know that anger has manifested in me; breathing out, I smile towards my anger’ (Thich Nhat Hanh). This is not an act of suppression or of fighting. It is an act of recognizing. Once we recognize our anger, we embrace it with a lot of awareness, a lot of tenderness.”
When I feel anger starting to stir up inside myself, I find it helpful to count my respirations up to ten and then back down to one. For example, I inhale and think “one” and continue thinking “one” for the exhale, all the way up to ten. If anger continues to stir, then I simply recognize it: “Hello, anger. I see you.”
The first step towards recognition is a deep, mindful breath in order to reconnect the mind and body.
Conflict is an inevitable part of the human experience. When you consider the complexity of the environment that we inhabit, it’s easy to see how conflict comes about. Many of us are under significant amounts of pressure to perform. Whether it’s at home, at work, at school, in our relationships, or in other areas of our lives, we feel compelled to achieve: we’re driven to reach certain goals, sometimes by forces that lie completely outside of ourselves. The stress that results from attempting to hold ourselves to such high (often unattainable) standards, combined with the other stresses of modern life (like those associated with modern technology, work/life balance, and so on), lead us into situations that often feature significant amounts of conflict.
When we experience conflict within ourselves or with others, that conflict is often accompanied by anger. Practicing mindfulness can be incredibly challenging when we’re in an anger-driven, clouded emotional state. Indeed, anger can be quite blinding. When we speak of someone going into a “blind rage,” this does a reasonably good job of capturing just how damaging anger can be for ourselves and for our relationships. When we’re angry, it’s easy to become fixated on the anger itself: it consumes us, and begins to take us over. We lose sight of ourselves. We lose sight of the present.
With this in mind, working to understand and overcome anger is an important part of a maintaining a mindfulness practice. While experiencing conflict and anger is completely normal, allowing ourselves to become completely consumed and overrun with angry feelings is deleterious to our wellbeing. With the free mindfulness exercises offered here, you can begin your journey down the path of mindfulness. Along the way, you’ll have the opportunity to work to overcome feelings of anger, with the goal of recognizing those feelings for what they are–rather than allowing them to control you.
Find more exercises related to mindfulness based stress reduction here.
Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!
Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.
Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]
9 Mindfulness Exercises for Anxiety11 Jul, 2019
10 Mindfulness Exercises for Sleep07 Jun, 2019
8 Mindfulness Exercises for Beginners (+Infographic)17 Jan, 2019
Can Mindfulness Meditation Help You Sleep Better?21 Nov, 2018
How To Move Through Difficulties As A Transformative Initiation23 Oct, 2018
A Guide To Spirituality Without Religion16 Oct, 2018
One Meditation For Increasing Feelings of Safety, Contentment & Care10 Oct, 2018
The Importance Of Finding Quiet Time10 Oct, 2018
The Desire to be Well-Informed Vs. the Desire to Stay Sane02 Oct, 2018
New: 100 Day Mindfulness Challenge