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

Making it stick Twenty minutes Any ordinary day Clear all

Theme · Making it stick

What anger actually is 8 The fear underneath anger 5 The moment before you snap 5 When anger turns to harm 4 Righteous anger and perfectionism 4 Growing empathy 3 Practising under provocation 3 Equanimity and perspective 2 Anger, alcohol and the body 2 Choosing your response 2 Making it stick 2 Cool the body first 2 What you are actually defending 1

How long you have · Twenty minutes

A minute 9 Five minutes 9 Twenty minutes 2 Longer 4

Approach

Mindfulness 1 Core 1

When · Any ordinary day

Any ordinary day 2 Under stress 1

Pick the news channel you cannot stand and watch ten minutes of it on purpose. The only job is to notice what rises in you and let it go by.

Real provocation turns up when you are least ready for it. This gives you the feeling with nothing at stake: the indignation, the tightening, the…

Twenty minutesMaking it stickMindfulnessQur’an 41:35

When something is genuinely alive for the person in front of you, work with that. Whatever you had planned to cover keeps until a quieter week.

Teaching over the top of live feeling does not land, and it tells the other person that your agenda outranks their week. When there is heat, follow…

Twenty minutesMaking it stickCoreQur’an 18:23