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Anger is information. Anger is an indicator that events around you aren’t going as you’d like. Its energy can encourage you to act. When you feel overwhelmed by anger, you could act without thought of consequences. Or, you may be afraid of your anger and reduce it. The reflection techniques of remembering spaciousness, paying very close attention to experience and breathing deeply can help you sit with anger.

Equanimity Creates Space for Anger

Sometimes anger can seem like an external force that takes control. When strong feelings overwhelm you, it can help to bear in mind that you’ve the capability to hold your sensations. Equanimity can put the feeling of anger into a different viewpoint. In reflection, you may visualize the night sky. Use specific physical information, like the temperature of the air and the sounds around you, to grow the image. Let the fine elements of the milky method and worlds appear. Permit your non-verbal mind to establish a feeling of enormous space. Permit your anger to exist in this grandeur. Don’t refute your anger. According to Reuters Health, ‘reducing anger can be dangerous to the heart.’

Close Attention to Sensation

In ‘Tips to Keep a Temper in Inspect,’ the Wall Street Journal states, ‘Do not ruminate on past affronts or oppressions.’ Providing your anger space isn’t the like feeding it by retelling the story of exactly what took place to make you mad. In meditation, you let go of the story and feel the sensations of anger. Find where in your body you feel anger. Name the feeling: pressure, pains, heat, numbness. It can help to bring your awareness to your emotion with neutral attention. This observation can give your body time to calm down and dissipate adrenaline. Throughout of your reflection, whether three minutes or an hour, provide yourself approval to not make any decisions, not discover any solutions, and merely feel.


Watching your emotion in reflection can be like watching a film: sometimes you get captured up in the story and forget you’re sitting in a theater. When mad, it can be tough to be conscious that you’re feeling an emotion. Your attention has the tendency to go toward the item of your anger. Sitting in reflection and observing the breath can help to bring your awareness back to your very own self. Your inhalation and exhalation are neutral focus points in today moment. Don’t attempt to control your breath. Merely observe its nature. You could discover your breath is quick and superficial, this could be a neutral description of the sensation of anger. Observing your breath is a means to sit with your anger without judgement.