Anger Control Meditation

Ideas For Dealing With Anger

1. Count to 10.
2. Sit down and take a few minutes to take slow, deep breaths.
3. Visualize a place where you can feel calm—the ocean, the forest, your home, whatever works for you.
4. Take a walk.
5. Think of phrases that help you to calm down.
6. If you are angry at someone, balance the anger by focusing on that person’s positive qualities.
7. Think positively as opposing to negatively—the worst possible scenario is not the most likely outcome.
8. Problem solve: think of what you might do to resolve the situation or prevent similar situations from arising in the future.
9. Talk with someone who can be a compassionate listener.
10. Develop an awareness of early warning signs of a blow-up coming.
11. Remove yourself temporarily from the situation. If you are angry someone, you can say, “I’m too angry to talk right now.”
12. Think about seeing a counselor.


1. Don’t allow emotions to build up. Deal with situations as they happen.
2. Exercise is a useful way of dealing with stress. Regular exercise will help to increase your tolerance levels.
3. Participation in a sport such as karate/ judo will offer a physical outlet for anger. Involvement in these types of sport also encourage discipline and respect for others.
4. Take care not to consume too much alcohol as people often react more when their judgment is impaired
5. Eat regularly and sensibly. We are more vulnerable to anxiety when our blood sugar level is low.
6. Be aware of what your personal anger triggers are and learn to deal with them responsibly.
7. It can also help to know what may affect a significant other person in your life. However remember that he/she must take responsibility for their own management of emotions.
8. Be prepared to take some time out if you think a situation may be getting out of control. It can be useful to have explained to the other person in advance that you may opt out for a brief spell but will be prepared to resume conversation later so that he/she does not feel rejected.
9. Agreeing with a partner about strategies you can use together to calm a situation. Be prepared to think creatively. I know of one couple who decided to have a bath together as they found it impossible to remain angry in this situation.
10. Don't, hold on to past grudges. Let the past remain in the past and work together towards creating a more fulfilling future, by learning from past events, and taking action to avoid falling into the same traps over and over again.

If you can distinguish between the ideas, concepts, images, and stories associated with some experience on the one hand, and the immediate and direct felt-sense of the experience on the other, let mindfulness rest with the direct experience. Notice the physical or mental sensations that are actually, tangibly arising in the present. Notice what happens to them as you are mindful of them. Do they get stronger, weaker, or stay the same? Notice also your relationship to your experience. Do you notice aversion, desire, appreciation, judgment, condemnation, fear, grasping, pride, or any other reaction? The realization, for example, that a painful physical sensation is different from your reaction to it can help you find balance in the midst of discomfort. It is also important to be mindful of when your reaction to an experience is more pronounced than the experience itself. When it is, your reaction can become the resting place of awareness. Do not participate in your thoughts or stories but simply and silently be aware of what is actually occurring in the body and in the mind.
As we learn to be alertly and calmly present in our meditation, a deeper intimacy with ourselves and with the world will arise. As we cultivate our ability to remain mindful without interfering, judging, avoiding, or clinging to our direct experience, wellsprings of insight and wisdom have a chance to surface.