The Transformation of Anger

All people have their own personal character and different quirks. Anger also has many facets and manifests itself differently in everyone.

Some people try to justify their anger and think they have a right to be angry. Others cannot let go of anger for a long time and carry it with them for months or even years. These people also often think that their anger is just and right. Regardless of how anger appears: it always harms oneself the most.

Through meditation, it is possible to overcome anger, prevent it, and allow compassion to grow in the heart.

Instructions for performing the meditation

If you are performing the meditation presented here for the first time, it is beneficial to place a burning candle in front of you and meditate while sitting on a chair or on the floor.

If you are sitting on a chair, place your feet parallel to each other at shoulder width. If you are practicing sitting on the floor, you can meditate in the lotus position, half-lotus position, or cross-legged.

Once you have taken a comfortable sitting position, bring the tips of the thumb and middle finger of the left hand and the tips of the thumb and middle finger of the right hand together so that both fingers each form a circle. The other fingers remain slightly extended but relaxed. The palms are facing the sky. Place your hands relaxed on your thighs with the mudra described above. The shoulders are loose and relaxed. The elbows point slightly outward, and the armpits are free. If it is not possible for you to practice while sitting, you can also perform the meditation while lying down.

Sit or lie down completely relaxed. Close your eyes gently. Place the tip of your tongue softly against the upper palate. Observe how your breathing becomes calm, steady, and slow. Quiet your thoughts. Then begin the meditation, accompanied by the text of the audio file.

At the end of the meditation, rub your hands gently together, lightly massage your face, head, ears, and neck, and stroke the kidney area several times with your palms.

The length of the audio file is approximately 11 minutes.