Here is an instant meditation technique to release a sudden buildup of anger. It works like taking the lid off a pot of boiling stew to let the steam escape. This is followed by a walking meditation to further calm down and think about what led to the anger.
Part 1. Instant Anger Release Technique
Standing or sitting, stretch arms out to the side just away from the body while mentally sending the tension down the inside of the arms and out through the fingertips.
Then do a few minutes of even meditative breathing to calm the body-mind. Example: breathe in one count; breathe out one count; breathe in one count and continue.
Part 2. Walking Meditation
Take a walk for 5 minutes or more, swinging your arms back and forth - when your right foot steps forward, your left arm swings forward, and when your left foot steps forward your right arm swings forward.
Keep your breathing even, such as 2 steps to breathe in and 2 steps to breath out.
While walking, think about the reasons you get angry in the first place? Frustration with others or yourself?
Here are some thoughts to consider
To living the highest good
Processes, digests, integrates
Resulting in clarity of mind
Relaxation with life.
Harmonious by choice
Avoiding frustration, anger
By thoughtfully, peacefully
Aligning with the highest good."
Conquering Codependency, Stress and Anger - Loving Without Leaning
Written from a spiritual point of view, 82 lessons on codependency, stress, and anger with sections for kids, teens, and adults. Each codependency topic includes a prayer or meditation or both for reflection and inspiration. Topics include revenge, instant anger release technique, substance abuse issues, stress release. 21,000 words. Paperback or ebook options.
Article by Susan Helene Kramer
Sign up below or in the right-hand column for our meditation site newsletter. It only requires your email address and is never given out or sold to anyone. If at any time you wish to stop receiving it, each newsletter contains a link to unsubscribe.
Disclaimer: This article is written from a spiritual point of view. For mental health issues consult a licensed therapist.