Meditation can be a great tool for dealing with anger. It helps to change your reaction to stressful situations and teaches you how to deal with the emotional impact of anger, reducing its negative effects on your health and wellbeing.
Meditating for Anger: A Beginner’s Guide
The first thing to do is recognize that anger is a normal emotion, a human experience. It is not wrong or evil, but it can be unhelpful and harmful to yourself and others if it is fueled and directed by irrational beliefs and destructive habits.
Next, cut off the stories you tell yourself about what caused you to be angry or why it is justified. Instead, focus on neutral sensations in your body. Take some time to notice the breath in your throat or the pulsing of your heartbeat.
When the mind wanders back to thoughts about what triggered your anger, gently bring it back to the sensations in your body. Do this until you feel calm again.
Step 3: Observe and Let Go of Your Thoughts
As you continue to practice, watch the anger and all of its components. Physical feelings, emotions, and thoughts are all passing and will eventually disappear.
One study found that meditation rewired the “fear center” amygdalae in the brain, resulting in a decrease of overactivity in the area that is linked to anger disorders. It was also found that the meditators experienced an increase in their ability to notice and respond to empathy, compassion, and kindness. These changes were all facilitated by the brain’s inherent neuroplasticity.