Mustering Anger To Be Its Master
Mustering Anger can also relate anger as the overwhelming response that is sometimes our excuse for frustration or disappointment, and you know what, an explanation for this is that anger is ACTUALLY a secondary emotion.
This article will talk about anger as an emotion and will teach meditation that could help us master our anger.
But before you continue you might like to consider our free worksheet on exploring “Escaping Self-Sabotage”. Please download this worksheet here.
Anger as an Emotion
Anger is a valid emotion. Although it has been negatively associated, anger is an affirmative reaction. It overwhelms the other emotions to protect ourselves. So when you are at a point of bursting out, hopefully, you could ask yourself, “what is it that I’m protecting myself from?”.
Always remember that anger is natural, it’s almost like a protective instinct.
“Anger’s ultimate role is to protect us and those that we care about. It tells us if there are needs that are not met, or when lives are under a threat. Anger makes us aware and pumps us to move. It stirs the needed adrenaline in us to be able to respond to a threat. It draws a line to protect your boundaries— most importantly your life.”
The best way to manage anger is first to recognize it and respect it. It is when you recognize it that you start becoming its master, it is the most important to be able to act on it.
Anger Meditation
The following is a mindful meditation training that focuses on managing anger.
- First, find a comfortable sitting position. Close your eye and take deep breaths. Take a few longer inhales and exhales just to settle.
- Remember a moment that you felt angry. Try to remember a moment where you are irritated or annoyed.
- Recall the details of this situation. Try to remember the words said, what you were thinking at the moment, how you were wronged, or felt wronged. Endure even if you’d feel uncomfortable.
- Once you’re feeling irritated, stop the thoughts. After stepping away from those thoughts, observe your body, where do you feel the anger? Just keep feeling it.
- Look beyond the uncomfortable feelings. Other than those uncomfortable sensations what else is there. For sure there is still something neutral within you. You can try focusing on your thighs or ears, anywhere that is not uptight. Let your other senses help you find something neutral. Allow yourself to find some ease and a bit of calm.
6. Keep redirecting your thoughts to the neutrality if the anger memory intrudes.
7. Once calmer, try exploring the anger more directly again. Notice where you feel the sensations, acknowledge it, not repress it.
8. Look into the presence of other emotions. Evaluate if the anger is masking or overwhelming a different emotion.
9. Explore your anger more. Look into the things that might be looking for a resolution.
10. Look into how you could resolve this anger, how to address it. See if you can commit to taking action to address this situation.
Open your eyes when ready (if they are still closed) take a deep breath. Look around the room and orient yourself to your space.
The only way for you to become a master of your anger is to muster it and understand it.
Anger is an emotion that seeks resolution of a need, space, attention, or of a threat.
You have to listen to your anger to understand what you need, listen– so you’d know what emotion is hiding underneath.
There are other mindfulness training online that can help you practice manage your anger, remember to always look for the root of it and find a resolution for yourself.
Ready to master your anger and uncover the emotions beneath it? Download our ‘Escaping Self-Sabotage Workbook’ to guide you in transforming your emotional responses and finding peaceful resolution.
