This Simple Meditation Practice Will Help to SOLVE Your Anger Issues

Anger management problems are fairly common.

In a 2008 study by the Mental Health Organization, one in ten respondents reported having difficulty controlling their anger.

But not everyone has that sort of insight – in fact, many people assume there’s something wrong with the world, and that’s what is to blame for their repeated frustration and angry outbursts.

And while it might be true that the people around you do some frustrating things sometimes, that doesn’t have to control how you respond.

After all, feeling frustrated by someone’s actions and becoming angry about them are two very different things. Experts accept that frustration is a much less damaging emotion than anger, which can have serious effects on your physical health and that of others who share the same environment as you.

So what’s the secret to feeling frustration without letting it boil over into an angry rage?

Many experts believe compassion meditation is the key.

This form of meditation began gaining popularity in 2013 when a study found that those who had been presented with training on the meditation had brain activity that differed greatly from those who had not done the training.

They were more able to understand the suffering of others, regulate their emotions and experience positive feelings.

That all sounds pretty good, doesn’t it?

So how do you go about performing compassion meditation?

Read on, my friends.

This exercise will require 30 minutes.

The Center for Healthy Minds at the University of Wisconsin-Madison released this auditory guide for performing the meditation, but you don’t have to use it.

First, make sure you’re settled.

Get yourself into a comfortable position, one that will allow you to relax.

Begin by taking a deep breath and release it. Just focus on your breathing and let it clear your mind of worries. Notice the sensations in your body as you breathe in and out. Experience these sensations fully.

Next, picture someone who is close to you.


This should be someone you feel a great deal of love towards. Pay attention to the sensations that are awakened as you think of this person. Do you feel warm, open and tender?

Continue breathing and focus on these feelings as you continue to visualize your loved one.

Recite these phrases in your mind when you’re comfortable with those feelings:

May you have happiness.

May you be free from suffering.

May you experience joy and ease.

May you have happiness.

May you be free from suffering.

May you experience joy and ease.

You should repeat these phrases mentally for about a minute.

Their importance should increase each time you recite them. Try to feel deeply as you wish your loved one happiness.

Next, think about a time when this person was suffering.

Notice how the sensations in your body change as you recall this suffering. Continue to visualize your loved one and repeat the above phrases in your mind, imagining that the exhaling of your breath is carrying those phrases off to them, wherever they are.

Pay attention to the sensations in your body and how they may have changed as you declared your compassion for your loved one.

The last part of the meditation is meant to help you feel that same level of compassion for someone you dislike.

Visualize someone you have difficulty with. It could be an ex, a roommate or even the person you’re angry with as you attempt to do this exercise.

Notice the sensations in your body and how they change as your mind shifts from thinking about your loved one to your enemy.

Then, think about a time your enemy suffered. Notice how that makes you feel.

Even if it’s hard to truly mean it, repeat the mantra:

May you be free from this suffering.

May you have joy and happiness.

May you be free from this suffering.

May you have joy and happiness.

You might not feel it right away, but research has shown that this exercise helps foster feelings of compassion and concern for others, directly opposite to the anger we often feel.

By extending your compassion to a loved one first, it becomes easier to extend it to another individual that you may not like so much.

Did this exercise work for you? Have a look at this article for a quick guide to a breathing technique that can calm you down even faster.

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