One of the traditional five hindrances to our meditation is ill-will, the hatred that is often the product of anger. Most of us have not reached the level of equanimity we strive for and often experience anger. What is critical then is whether we allow the anger to poison and consume us, or whether we can recognize it and channel it into more positive emotions, such as loving-kindness.
The teacher Phillip Moffitt says:
…the antidote to anger is loving-kindness and compassion. If you’re angry with someone, you hold them in your heart with loving-kindness and compassion; if you’re angry with yourself, you do the same. But because you sometimes get swept away by anger, you forget your intention to respond with loving-kindness and compassion. Also, anger isn’t always so easy to recognize—sometimes it’s disguised as numbness, depression, helplessness, or fear. By applying mindfulness to your moments of anger, you can begin to see anger as it is arising and its harmful effects. As you continue to stay present to the anger, you realize that “This anger is not me, nor mine. It is just a mind state that like the weather will change before long.” This insight releases you from the prison of your anger. Although this may sound simplistic, it truly works.
In the audio below we discuss how we can change how we can work with our anger by practicing the cultivation of loving-kindness, together with a fully guided 30 minute Metta (Loving-kindness) Meditation.
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Phillip Moffitt quote from "Working Mindfully with Anger"