Guided Meditations for Looking Deeply and Releasing Anger

Wisdom for Cooling the Flames by Thich Nhat HanhI still need to write down my thoughts about Thich Nhat Hanh’s Anger: Wisdom for Cooling the Flames, but after sharing Appendix B (The Five Mindfulness Trainings) I’d like to also share the guided meditations found in Appendix C. But first, the instructions on guided meditation from Appendix C:

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 and feel them concretely. Allow eight to ten in- and out-breaths for each exercise, keeping the key words alive during each in- and out-breath.

Here are the guided meditations for Looking Deeply at Anger.

  1. Contemplating a person in anger, I breathe in.
    Seeing the suffering of that person, I breathe out.
    Angry person / Suffering
  2. Contemplating the damage from anger to self and others, I breathe in.
    Seeing that anger burns and destroys happiness, I breathe out.
    Anger harms self and others / Destroys happiness
  3. Seeing anger’s roots in my body, I breathe in.
    Seeing anger’s roots in my consciousness, I breathe out.
    Anger’s roots in body / Anger’s roots in consciousness
  4. Seeing the roots of anger in wrong perceptions and ignorance, breathe in.
    Smiling to my wrong perceptions and ignorance, I breathe out.
    Anger’s roots in wrong perceptions and ignorance / Smiling
  5. Seeing the angry person suffer, I breathe in.
    Feeling compassion for the angry person who suffers, I breathe out.
    Angry person suffers / Feeling compassion
  6. Seeing the unfavorable environment and unhappiness of the angry person, I breathe in.
    Understanding the causes of this unhappiness, I breathe out.
    Angry person unhappy / Understanding unhappiness
  7. Seeing myself burned by the fire of anger, I breathe in.
    Feeling compassion for myself burning with anger, I breathe out.
    Burned by anger / Compassion for myself
  8. Knowing anger makes me look ugly, I breathe in.
    Seeing myself as the chief cause of my ugliness, I breathe out.
    Anger makes me ugly / I cause my ugliness
  9. Seeing when I am angry I am a burning house, I breathe in.
    Taking care of my anger and going back to myself, I breathe out.
    I am a burning house / Taking care of myself
  10. Contemplating helping the angry person, I breathe in.
    Seeing myself able to help the angry person, I breathe out.
    Helping angry person / Capable of helping

And here are the guided meditations for Releasing Anger and Healing Relations with Our Parents.

  1. Seeing myself as a five-year-old child, I breathe in.
    Smiling to the five-year-old child, I breathe out.
    Myself, five years old / Smiling
  2. Seeing the five-year-old child as a fragile and vulnerable, I breathe in.
    Smiling with love to the five-year-old child, I breathe out.
    Five-year-old, fragile / Smiling with love
  3. Seeing my father as a five-year-old boy, I breathe in.
    Smiling to my father as a five-year-old boy, I breathe out.
    Father, five years old / Smiling
  4. Seeing my five-year-old father as fragile and vulnerable, I breathe in.
    Smiling with love and understanding to my father as a five-year-old boy, I breathe out.
    Father, fragile and vulnerable / Smiling with love and understanding
  5. Seeing my mother as a five-year-old girl, I breathe in.
    Smiling to my mother as a five-year-old girl, I breathe out.
    Mother, five years old / Smiling
  6. Seeing my five-year-old mother as fragile and vulnerable, I breathe in.
    Smiling with love and understanding to my mother as a five-year-old girl, I breathe out.
    Mother, fragile and vulnerable / Smiling with love and understanding
  7. Seeing my father suffering as a child, I breathe in.
    Seeing my mother suffering as a child, I breathe out.
    Father, suffering as a child / Mother, suffering as a child.
  8. Seeing my father in me, I breathe in.
    Smiling to my father in me, I breathe out.
    Father in me / Smiling
  9. Seeing my mother in me, I breathe in.
    Smiling to my mother in me, I breathe out.
    Mother in me / Smiling
  10. Understanding the difficulties that my father in me has, I breathe in.
    Determined to work for the release of both my father and me, I breathe out.
    Difficulties of father in me / Releasing father and me
  11. Understanding the difficulties that my mother in me has, I breathe in.
    Determined to work for the release of both my mother and me, I breathe out.
    Difficulties of mother in me / Releasing mother and me

The guided meditation found in Appendix D (Deep Relaxation) is also quite something so I might share that another day.

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One response to “Guided Meditations for Looking Deeply and Releasing Anger

  1. Pingback: Deep Relaxation « Adventures in Reading

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