Areas › Anger

Anger

Almost nobody wants to be the person who says the thing they cannot take back. The window between the surge and the words is short and it can be widened. That is most of what this area is about, along with the fear or hurt that anger is usually protecting.

Narrowed down

2 practices

Cool the body first Five minutes After a row Clear all

Theme · Cool the body first

What anger actually is 19 Equanimity and perspective 13 Choosing your response 7 The fear underneath anger 7 The moment before you snap 3 Practising under provocation 3 Growing empathy 2 What you are actually defending 2 Cool the body first 2 Making it stick 1 Righteous anger and perfectionism 1 When anger turns to harm 1 Anger, alcohol and the body 1

How long you have · Five minutes

A minute 5 Five minutes 2 Twenty minutes 2

Approach

Body based 1 Mindfulness 1

When · After a row

Any ordinary day 13 Under stress 8 After a row 2

There is a fair worry that punch shaped exercise simply practises the punch. The test is easy: if the angry story is still running in your head, it is rehearsal.

You can check mid set. Ask what you are actually attending to. Counting, the burn in your arms and the sound of your breathing are all signs the…

Five minutesCool the body firstBody basedQur’an 50:39

Instead of shutting your eyes, let your gaze go soft and wide: the sky, the far wall, the space above someone's shoulder. Keep them open and let the focus loosen.

Closing your eyes in front of someone reads as walking out of the conversation, and it often makes things worse. A soft open gaze breaks the lock…

Five minutesCool the body firstMindfulnessQur’an 48:4