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

3 practices

Equanimity and perspective Twenty minutes Clear all

Theme · Equanimity and perspective

What anger actually is 10 The moment before you snap 8 Cool the body first 6 The fear underneath anger 6 Growing empathy 4 Righteous anger and perfectionism 4 Choosing your response 4 When anger turns to harm 4 Equanimity and perspective 3 Anger, alcohol and the body 3 Practising under provocation 3 Making it stick 3 What you are actually defending 1

How long you have · Twenty minutes

A minute 17 Five minutes 44 Twenty minutes 3 Longer 4

Approach

Core 2 Mindfulness 1

When

Any ordinary day 2 Under stress 1

The aim is not to become someone with no force in them. It is to get a harness on the force and point it at something worth doing.

Anger usually knows something true: this was unfair, this matters to me, this cannot carry on. Keep that part and drop the delivery. The energy can…

Twenty minutesEquanimity and perspectiveCoreQur’an 12:86

Look back at a fight you went out of your way to have and pride is often what was driving. Being right and being respected feel like needs in the moment, and they cost far more than they return.

This changes what there is to work on. Breathing exercises will not touch a fight you are having in order to prove you are somebody. The question…

Twenty minutesEquanimity and perspectiveCoreQur’an 28:88

The real skill is not spotting the hole in their reasoning. It is running the same test on the belief you hold most tightly.

Pick something you are sure of, something you would defend at a family dinner, and ask what it would look like if it were only mostly true. Where…

Twenty minutesEquanimity and perspectiveMindfulnessQur’an 53:39