In this meditation, the intent is to use both mindful practice and meditation to reduce overall arousal resulting from anger. This is to develop self-control, to take a time out, and to promote a positive attitude towards self and others.
"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." -- Buddha
Mentally let go of what angers you before it consumes you. Instead, let loving-kindness and compassion embrace you to cool the flames of anger.
By doing so, your mental unrest will subside in time.
Once your anger has subsided, during meditation, practice the metta meditation, and send kind and loving thoughts first to a family member you love, then to a friend that you trust, and finally to a person you do not know.
As the guide to meditation is the following quote from the Cunda Kammaraputta Sutta:
May these beings be
free from animosity,
free from oppression,
free from trouble,
and may they look after
themselves with ease!
Reference:
Metta Meditation: http://info.med.yale.edu/psych/3s/metta.html
Wikipedia - Mettä: http://en.wikipedia.org/wiki/Mett%C4%81
Wikipedia - Kammapatha: http://en.wikipedia.org/wiki/Kammapatha
Originally posted: August 24, 2010 2:59 AM
Edited: July 2, 2011 4:12 PM
2 comments:
"Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned." -- Buddha
Mentally let of what angers you before it burns you.
Instead, let loving-kindness and compassion embrace you to cool the flames of anger.
By doing so, your mental unrest will subside in time.
Once you are calm, practice the metta meditation.
Kamma refers to actions.
http://www.yellowrobe.com/teachings/kamma/191-an-introduction-to-kamma.html?start=3
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