A MEDITATION ON ANGER
In order to make the most out of any meditation, it is strongly advised to
start with a good motivation beforehand and to dedicate the positive energy
afterwards. For this, the following traditional prayers can be used, but you
can use any thoughts you feel comfortable with; as long as they are positive.
It is adviseable to read the pages on Meditation
Theory (chapter on Vipashyana) and Meditation
Practice if you are not used to (analytical) meditation..
Sit relaxed with a straight back, breathe deeply a few times and start
breathing with the belly.
Set your motivation for the session, for example:
I go for refuge to the Buddha,
I go for refuge to the Dharma,
I go for refuge to the Sangha. (3x)
Setting the Mind to Enlightenment
By virtue of giving and so forth,
may I become a Buddha for the benefit of all sentient beings. (3x)
May all sentient beings have equanimity, free from attachment, aggression
May they be happy, and have the causes for happiness.
May they be free from suffering and causes for suffering.
May they never be separated from the happiness that is free from suffering.
Respectfully I prostrate with body, speech and mind;
I present clouds of every type of offerings, actual and imagined;
I declare all the negative actions I have done since beginningless time,
and rejoice in the merit of all Aryas and ordinary beings.
Please teacher, remain until cyclic existence ends
and turn the wheel of Dharma for all sentient beings.
I dedicate the virtues of myself and others to the great Enlightenment.
Concentrate on the tip of your nose, feel the breath going in
and out. At every out-breath count 1, and count from 1 to 10. When you come
at 10, simply start at 1 again. Focus all attention on the tip of the nose
and the counting. (some 5 minutes)
Release the counting and the concentration on the tip of the nose.
Remember to take sufficient time at each step below to remain
calm and concentrated.
Recall a situation that made you angry at someone. (Do not take
the most traumatic situation of your life or a complicated political issue
to begin with, rather a simple quarrel with someone to learn the process.)
How does it feel to be angry; pleasant or unpleasant?
How does the other feel; pleasant or unpleasant?
Would the situation have changed if I had been more calm and patient?
Was the situation completely outside my responsibility?
What was the reason of the others' behaviour? Is it caused by attachment,
anger, ignorance, frustration?
What exactly made me angry; a stupid mistake, stubborn or selfish behaviour?
Do I never make such a mistake? Do I always treat people perfectly?
Can I expect others to be perfect all the time, when I also do not manage
Try to become angry at the real reason: attachment, selfishness, inconsiderateness
Try to become angry at my own selfishness, anger, attachment etc.
Can I forgive the other for their human imperfection.
Take a few minutes to review the meditation session so far, and try to reach
a one line simple conclusion.
Now concentrate very strongly on the conclusion without thinking about it,
just focus on your feelings.
By the positive energy of this session:
May all living beings be equanimous, free from attachment, anger and prejudice.
May all living beings be happy and have the causes for future happiness.
May all living beings be free from suffering and the causes for suffering.
May they never be separated from the ultimate happiness, free from
By this virtue may I soon
reach a Guru-Buddha-state,
and lead each and every being
to that state of Buddhahood.
May the precious Bodhicitta
not yet born, arise and grow
may that born have no decline
but increase forever more.
Last updated:February 6, 2011