Meditation

Meditation for Anger: Learn The Secrets to Keeping a Cool Head

Anger is a natural phenomenon that everyone experiences at some point, usually at many points during a lifetime. From childhood temper tantrums and teenage frustration to adult-size reactions in the heat of the moment, anger happens. But when anger is overwhelming or becomes habitual, we need some tools and understanding to get out of it. Let’s look at the crux of anger and how to manage it with meditation and other helpful tools.

Understanding the ways of anger

physical sensations

Gurudev Sri Sri Ravi Shankar, meditation master and founder of the Art of Living, has spoken at length on the topic of anger many times. Here are some of the insights he has shared about this problematic emotion.

Anger is not bad if it lasts only a few seconds—only as long as a line drawn on water remains.

Anger can have some positive impacts

Anger can be used as a tool to get work done. As a parent, when you show a little anger, you can bring some discipline.

Anger is like fire, which can give you warmth but can burn you, too.

Causes of anger

There are two causes of anger. One cause is righteousness—“I am right.” Another is the desire for perfection.

You want everyone to fit your concept of perfection, but it’s not going to happen. Everything will not be perfect according to your wishes.

Practical tips to overcome anger

a few deep breaths

In the moment

One excellent tool for calming down is to practice straw breath. Straw breath is also easy to learn!

Breathe slowly through the nose and exhale through pursed lips like you have an invisible straw in your mouth. When you feel angry, practice this simple deep breath technique for a few moments, and your angry thoughts will start to lessen.

After the fact

Practice breathwork and meditation.

Alternate nostril breathing
Brahmari pranayama
Guided meditation
Sahaj Samadhi Meditation
SKY Breath Meditation

Preventative

meditation practice

Less active people can experience more anger. Energy can get stuck in the mind and body and cause negative thoughts. Being more active can be cathartic and prevent emotional outbursts.

Running on a treadmill or outside
Strenuous aerobic exercise
Long walks, especially in nature
Sun Salutations (11x)

Pay attention to your diet.

Avoid spicy foods
Eat more fresh fruits and vegetables

Practice breathwork and meditation.

Alternate nostril breathing
Brahmari pranayama
Sahaj Samadhi Meditation
SKY Breath Meditation

Apply practical wisdom.

Know you are bigger than the problem
Apply the five basic Art of Living principles (listed below)

Reprogram your brain

Anger quote

Here are more wisdom points from Gurudev.

Broaden your vision.
Don’t hold onto the idea that only I am right.
Accommodate others’ viewpoints.
Know that not everyone can be as perfect as you.
People have their own pace of growth. You cannot expect everyone to be on your level today. Look back and see how you were before.
Do not question the intention of others, especially when they are so near and dear to you.
Leave some room for imperfection.
Embrace imperfection as long as it isn’t harmful to life.
You can show your anger when it comes to injustice, but it will not propel you to take the right action.
One injustice cannot be eliminated by another.
If you are angry or upset, you will regret all your actions at that moment.
It is very, very important to have a say over anger.
If anger starts eating your own mind and your energy, it will be disastrous.
Anger is not good for our bodies, minds, and spirit.

Meditation for anger management

Guided meditation is an easy tool for anger management, especially after the fact. Here’s a guided meditation by Gurudev to help you calm down and relax

Mastering a cool head through the Art of Living

Basic principles of the Art of Living

Gurudev helps people manage their emotions through the five principles taught in the Art of Living Part 1 course. Though these principles seem to be common sense, they are deeply profound and are a process to practice.

Accept people and situations as they are.
Opposites are complementary.
Live in the present moment.
Don’t be a football of others’ opinions.
Don’t see intention behind others' mistakes.

To better understand these principles and experience them firsthand, register for the Art of Living Part 1 course.

Take a deep breath and calm down

Too much stress causes aggression and anger issues. Learning and practicing SKY Breath Meditation is the easiest way to manage stress. SKY is known for its emotional regulation benefits and is the perfect meditation for anger management. Here are some of the science-backed benefits millions enjoy every day.