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."
Anger Management Meditations Homepage
Ebook of entire series including kids and teens
Conquering Stress and Anger
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.