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Anger ~ 3 Steps to step out of danger

Anger ∼ understanding the mechanism❣

Anger bursts we all know. Where does it come from? We rarely stop to ask the question.

We tend to respond first despite the suffering it brings about.

Buddhist psychology sees anger as a symptom, a by-product of mistaken thought, where something is perceived negatively.

The source of anger can be found in the disquiet mind, whether due to dissatisfaction or deprivation.

This threatens our peace of mind and our perception of security.

This is where our mind’s self-defense mechanism activates, having identified danger, it generates a strong emotional response.

By Bringing-up surges of emotions like distaste, anger, rage and fear.

Anger takes many forms, it emerges on a continuum, as degrees of nervousness, impatience, detachment and rage.

It holds energy, which produces disturbances in both mind and body.

Together, these take their toll, sabotaging our decision-making processes, thus impairing our ability to see the truth.

Mind training aims at freeing reactive patterns generated by negative emotions.

Meditation explores the array of emotions that affects it and the automatic patterns that brings about action.

So that we are free to check first and then act.

Suppressing ∼ the boomerang effect

“You have to know how to deal with your anger and sadness so you don’t lose the flowers of joy.” Thich Nhat Hanh

Events marred by anger leave their mark in mind and body, unchecked, these become a quiet force.

Unconscious patterns of disruptive action and reaction in our daily lives.

Anger is considered by many as ugly but also liberating, so they say, we face a dilemma.

There seems to be no way out, what should we do¿

Cause and effect being interdependent, yielding to the urge to react entraps us in a vicious cycle.

If we haven’t dealt with the “nuisance”, it spreads and grows.

Repressing our anger may avert an immediate response, but sooner or later it will arise elsewhere.

Eventually, leading to further suffering, the quiet danger of silencing anger.

The approach of mind training is not to nurture the enemy neither outside nor inside of us.

To discover the root causes of anger and deal with them.

We choose to observe, patiently and with compassion, following the waves it creates, unearthing its root cause.

Anger ∼ it’s not good for you

“As long as we carry old wounds and anger in our hearts, we continue to suffer.” Sharon Salzberg

In Buddhist mind training, the mind is seen as the source of all the emotions we experience.

Emotions, such as anger, are regarded as poison that require deep understanding before they can be transformed.

Anger hides fear, needs and unfulfilled expectations, a message kept silent.

One that leads the mind to activate its defense system, reacting back only to keep us safe.

Understanding the energy and destructive potential of anger, serve as reminders.

The discovery of the latent “trigger”, and its various expressions, supports the transformation of our ingrained patterns.

Meditation practice, allows us the go to the source, our mind.

To come to know the fertile ground from which all our experiences arise, to unearth its secrets.

At our disposition targeted meditative techniques, Mindfulness, open awareness, and insight.

Mindfulness, we use on the spot, it reminds us to stop before we fall into a pattern.

In contrast, contemplation and analytic meditations, support transformation at the origin.

Combining these meditations practices help shed light on the “messages behind the messages” that drive the mind.

The underlying motivations that brings us to unconsciously reenact the experience.

Nourishing past experiences and emotions held within with new energy, one that taints our lives with anger.

It takes courage to look into the source of our anger.

For it leads to the truth, to the messages we tried so hard to keep hidden inside.

To come face to face with the anger that lies within.

Before we put a mirror at its many faces, we remember not to identify with nor judge.

Don’t be angry take a momentॐ

“There’s nothing good or bad, but thinking makes it so.” Shakespeare

The practice of mindfulness is of great importance, it guards awareness and reminds us to keep present.

Awareness allows us to apply the right strategy on the spot.

When we are alert to the environment, attentive to our thoughts, feelings and emotions, we can act.

We are fully equipped to move skillfully and curb our anger.

If we are on automatic mode, tense, rushing, stressed, nervous, we don’t have a grip on things.

We are not in control and this state makes anger volatile.

Since we’re not yet immune to potential outburst of anger and its dangers, we need a strategy.

An effective way to pull out fast of the hot seat.

We will do that while in the eye of the storm, so keeping mindful is key. Ready?

The strategy requires us to take three steps, three precious moments.

Three moments to curb your temper

The tree steps are The three moments we will take each time we meet with signs of nervousness.

We haven’t dealt with it on time, already round-up, too late 🙁

So, it is crucial that we take that first step as soon as we notice a spark.

This is the moment of gratification, which requires use to pause and calls us to common sense.

To ask, what is the satisfaction in surrendering to my anger?

The second step seeks to assess immediate and future damages and costs, to ourselves and the environment.

In this stage, we apply judgment, weigh the moment of danger.

The third step, we take responsibly, after having thoroughly considered both value and costs of our reaction.

The moment of escape, serves to find a safe way out.

Remember, the goal is to protect our mind and ourselves, from the harmful potential of negative emotions.

From the thoughts and messages these fosters, the suffering it creates.

Angry? Relax, take three breaths, don’t waste energy, take your three moments while you practice walking meditation♥

Nathalie Bizawi, founder of Wisdom & Mindfulness meditation center. Senior Meditation, Mindfulness and philosophy instructor, From Wingate Academic College. M.A in Education from TAU University, Tel Aviv.

Wisdom & Mindfulness your meditation center in Tel Aviv.