My best habits are practicing meditation with regulated breathing, and self-analysis, combined with caring actions and ethical living. This allows me to sit firmly in a seat of harmony.

As we grow in understanding ourselves - what motivates our personal behavior - we may choose to upgrade our habits. And in the process of growing, harmonious actions and interactions more and more replace angry outbursts.

Meditation on the Breath

Sit comfortably, eyes closed, hands folded in lap.

Let's practice an even breathing technique to use if anger comes up later. Regulated even breathing takes concentration, so it can distract from escalating anger.

Practice counted breathing like this - mentally count 1, 2 as you breathe in; count 3, 4 as you breathe out; count 1, 2 as you breathe in, and continue this pattern as long as needed till your body feels calm and normal again.

Now just sit for 5 minutes or more practicing this even breathing pattern and notice how your body feels rested and your thoughts calm down.

Finish your meditation with one deep breath, then stretch out and go forward with this little emergency regulated breathing technique in mind, if needed.

Anger Management Meditations Homepage
1. Instant Anger Release Technique
2. Resolving Issues
3. Anger Robs Today's Happiness
4. Adjusting Goals
5. Handling Adversity
6. Creating Good Habits
7. Positive Thinking
8. Diffusing Temper Tantrums
9. Regulated Breathing Technique
10. Making Wise Choices
11. Difficult People
12. Analyzing and Processing
13. Emotions
14. Getting Even
15. Constructive Criticism
16. Finding Contentment

Ebook of entire series plus kids section

Anger Management Meditations
Series of 16 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! 32 pages.


Article and photo of goose by Susan Helene Kramer

Disclaimer: This article is written from a spiritual point of view. For mental health issues consult a licensed therapist.