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Additional info for Buddhist Meditation - Hello - with Love & Other Meditations
Another option, if you still find it difficult to contain your anger, is to walk away. Take a walk somewhere, especially in a garden or a park if there is one nearby. Looking at plants, 37 flowers, trees, hills and blue skies can be soothing. Nature has a healing effect on the mind and body. Besides mindfulness, you can also use wise reflection to calm down the mind. Think about the many disadvantages of anger and the advantages of self-control and your anger will subside. For example, consider: “What good does getting angry do?
May they have health & wealth & comforts & friends that are true. May they have skills, talents, & knowledge & sweet success in all that they do. May they have joy & happiness in abundance. May all beautiful, great and noble virtues of — generosity, love, kindness, compassion, patience, fortitude, tolerance, forgiveness, honesty, courage, strength, energy, resolution, determination, resilience, perseverance, consideration, humility, gratitude, contentment, composure, serenity, wisdom, understanding and equanimity — be theirs.
By formal we mean sitting down, say in the formal meditation posture with folded legs on the floor, and radiating mettà intensively for say 5, 10, 15, 20, 30 minutes or even up to an hour. In this case we’ll be mentally reciting those mettà lines again and again and generating an intense or fervent wish in our heart for the welfare and happiness of all beings or specifically named beings. In this kind of meditation we can gain deep concentration and absorption. We can become very calm, peaceful and tranquil.