Anger is information. Anger is an indication that events around you are not going as you would like. Its energy can motivate you to take action. When you feel overwhelmed by anger, you might act without thought of consequences. Or, you might be afraid of your anger and suppress it. The meditation techniques of recalling spaciousness, paying close attention to sensation and breathing deeply can help you sit with anger.
Equanimity Creates Space for Anger
Sometimes anger can feel like an external force that takes over. When strong emotions overwhelm you, it can help to remember that you have the capacity to hold your feelings. Equanimity can put the sensation of anger into a different perspective. In meditation, you might visualize the night sky. Use specific physical details, like the temperature of the air and the sounds around you, to deepen the image. Let the fine elements of the milky way and planets appear. Allow your non-verbal mind to develop a sensation of immense space. Allow your anger to exist in this vastness. Don't deny your anger. According to Reuters Health, "suppressing anger can be harmful to the heart."
Close Attention to Sensation
In "Tips to Keep a Temper in Check," the Wall Street Journal says, "Don't ruminate on past affronts or injustices." Giving your anger space is not the same as feeding it by retelling the story of what happened to make you angry. In meditation, you let go of the story and feel the sensations of anger. Locate where in your body you feel anger. Name the feeling: pressure, ache, heat, numbness. It can help to bring your awareness to your emotion with neutral attention. This observation can give your body time to calm down and dissipate adrenaline. For the duration of your meditation, whether three minutes or an hour, give yourself permission to not make any decisions, not find any solutions, and simply feel.
Breathe
Watching your emotion in meditation can be like watching a movie: sometimes you get caught up in the storyline and forget you are sitting in a theater. When angry, it can be difficult to be aware that you are feeling an emotion. Your attention tends to go toward the object of your anger. Sitting in meditation and observing the breath can help to bring your consciousness back to your own self. Your inhalation and exhalation are neutral focus points in the present moment. Don't try to control your breath. Simply observe its nature. You might notice your breath is quick and shallow; this might be a neutral description of the sensation of anger. Observing your breath is a way to sit with your anger without judgement.
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