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New Study Shows Brief Meditation Can Reduce Anger
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Simple 20 Minutes Meditation
- Sit comfortably.
- Close your eyes or stare at the ground a few feet away from you.
- Rest your hands on your thighs.
- Focus your attention on the area a few fingers below your navel.
- Take a smooth, slow breath in and count each inhale and exhale, from one to ten and then back down to one.
- Let thoughts come and go. Do not hold onto any particular thought.
- If thoughts interrupt your counting, come back to your breath, and restart your counting again at 1.
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The Benefits Of Meditation
Repeated, consistent practice of meditation enhances our ability to cope and sit with negative emotions like anger without reacting.
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The Physical Benefits Of Meditation
Studies suggest that, regardless of the practitioner’s experience, meditation can help reduce the body's response to anger, reducing the toll frequent anger takes on you.
Anger and frustration cause us to be stressed, activate our sympathetic nervous system, and produce shallower, faster breathing, a rapid heart rate, and raises blood pressure.
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Becoming Virtually Invulnerable To Anger
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Breathing right
Try exhaling for twice as long as you inhale, and now concentrate on repeating that length of exhale for, say, fifteen to thirty seconds. You'll notice your heart rate slow immediately.
If you need a mantra to repeat to stay in the zone, try a phrase with 4 or 5 syllables.
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Control your breath to better control your anger
When you feel anger, try controlling your breath. This will result in your entire body instantly calming down. Remember, anger can never prove productive.
Magical phrases to fight your anger
Whenever you feel angry, try repeating certain phrases that you know for a fact that will calm you down. If you do not have them already prepared, take a few minutes during a normal day to think about what these phrases could sound like.
Fancy a happy place to keep your anger under control
Fancying a happy and calm place whenever you are angry helps you deal better with the negative feeling. Furthermore, focusing on both your breathing and your environment has a positive effect on your mood and allows you to relax.