TNH guided meditation: anger

Jeffrey

Publisher's Weekly's 2001 review of "Anger," by Thich Nhat Hanh

* Guided Meditations for Looking Deeply and Releasing Anger 1-5

"Begin with "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out." Followed by the key words "In, out."

"You should always start with a few moments of mindful breathing to calm your mind. Use the first key word to accompany the in-breath, and the second key word to accompany the out-breath. Repeat these key words silently with your in- and out-breath in order to really touch the meaning of the meditation.

"Avoid saying the words mechanically; instead experience them and feel them concretely. Allow eight to ten in- and out-breaths for each exercise, keeping the words alive during each in- and out-breath.

1. Contemplating a PERSON IN ANGER, I breathe in.
Seeing the SUFFERING OF THAT PERSON, I breathe out.

2. Contemplating the DAMAGE FROM ANGER TO SELF AND OTHERS, I breathe in.
Seeing that ANGER BURNS AND DESTROYS HAPPINESS. I breathe out.

3. Seeing ANGER'S ROOTS IN MY BODY, I breathe in.
Seeing ANGER'S ROOTS IN MY CONSCIOUSNESS, I breathe out.

4. Seeing the ROOTS OF ANGER IN WRONG PERCEPTIONS AND IGNORANCE, I breathe in.
Smiling to MY WRONG PERCEPTIONS AND IGNORANCE, I breathe out.

5. Seeing THE ANGRY PERSON SUFFER, I breathe in.
Feeling COMPASSION FOR THE ANGRY PERSON WHO SUFFERS, I breathe out.

Kangaroo

Thank you. I needed that.

Lady_Alison

We all need that.

SpinyNorman2

2. Contemplating the DAMAGE FROM ANGER TO SELF AND OTHERS, I breathe in.
Seeing that ANGER BURNS AND DESTROYS HAPPINESS. I breathe out.

I do like TNH but sometimes find his approach a bit too "busy".

Spiny

federica

@SpinyNorman, I know what you mean....I often have a phrase or 'mantra' i feel would benefit my Meditation, and in the end, I abbreviate it to one word 'in', one word 'out'....

In this case, I'd probably latch onto the two key words, with a positive ring to them....
'Self', in......'Happiness', out.......