When a child loses control, the adult needs to remain steady and silent, even walk away. No audience - short-term performance.
When adults lose their temper, the same two-part technique of being silent and walking away can be effective.
Peace does not return by feeding the fire of a temper tantrum or anger.
Distraction meditation to diffuse angry feelings
Sit comfortably, eyes closed, hands folded in lap, or do the following technique while walking -
Count your breaths to take your mind off upsetting thoughts. Begin with breathing in counts 1, 2; breathing out counts 3, 4; breathing in counts 5, 6; breathing out counts 7, 8; and repeat the pattern for the entire sitting or walking meditation.
If walking, coordinate your steps into the even breathing pattern and if possible swing your arms forward and back. For example - when right foot steps forward, swing left arm forward, and when left foot steps forward, swing right arm forward.
Finish your meditation with a deep breath and enjoy your calmer body and mind.
"Diffusing negative expressions
With silence and absence
Promotes a return to peacefulness
Teaches the way of peacefulness."
Anger Management Meditations Homepage
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Series of 34 topics with meditations for teens and adults to understand more about anger's grip and reclaim inner peace, and 5 practical topics for kids to get beyond anger - all from a spiritual point of view! 54 pages. 10,000 words.
Article by Susan Helene Kramer
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Disclaimer: This article is written from a spiritual point of view. For mental health issues consult a licensed therapist.