When we take positive action and respond creatively to anger, we are taking care of ourselves. Taking care of our hearts, minds, and bodies means taking positive action. Learning to be kind and loving to ourselves is difficult. It’s also part of a lifelong practice of dealing with anger.
There is a meditation method called Metta Bhavanaits origins lie in the Buddhist tradition. Metta It means loving kindness, Bhavana It means to develop. This meditation teaches you to be kind and gentle by cultivating positive relationships with yourself and the rest of the world. Loving-kindness is the beginning of self-compassion and the way to end anger in our hearts and minds. That is what I used to begin releasing the toxins of anger, hatred, and fear from my heart. It was alchemy in my life.
This first step of meditation changed my life. Here I was faced with the question, “If I can’t feel love for myself, how can I feel healthy love for others?”
Below are the steps for the first stage of meditation. I hope that over time you will find this as revolutionary as I did.
Cultivate kindness towards yourself — Metta Practice
- Close your eyes and ground your body to the seat. Make sure you are fully supported and your feet are firmly planted on the ground.
- Be aware of your breath as it permeates your body. Imagine it’s a spray that removes toxins from your heart.
- Take a moment and imagine yourself in a beautiful place where you are reflecting and enjoying yourself. Or just call your name quietly. Remember to breathe.
- After another minute, say to yourself, “I hope you’re happy,” and acknowledge this feeling with your breath. Then say, “I hope you’re doing well,” and take a breath to acknowledge this feeling. Then breathe, saying, “May you be kind to my suffering.”
- No matter what happens, try to sit quietly. After a few minutes, say: “May I develop more kindness in my heart.” May I develop more peace in my heart. I hope we can continue to grow. ”
- Continue reciting these phrases, leaving 1-2 minutes between each phrase and staying connected to yourself.
- End the exercise after 10 minutes.
If you practice this every week, your mind will begin to change. If you do this every day, you will see positive changes in your life.
If our hearts are filled with love and kindness towards ourselves, there is little room for anger. Although such a state of mind may arise, love is the purifying water that extinguishes the flames of anger.
Reprinted from the book by Valerie Mason-John Detox your mind: meditation for emotional healingwith permission from Wisdom Publications.
