Meditation techniques to deal with anger

Yet another way to attack anger is to remain with it. The art of meditation involves being with yourself as you are, without wanting to change yourself. Strangely, you will find that the more you accept yourself in your present state of anger and frustration, the more you will distance yourself from your anger. Before you know it, you will be back to your relaxed state of being. Meditation techniques are nothing but pure observation and total acceptance of yourself. Remove the desire to be free of anger and see what happens next.

Caution: Those with cervical spondylosis should keep their chin up and not press it against the chest.

Exercise 1

EXERCISE 1

•  Sit in padmasana, back straight and palms resting on the knees
•  Close your eyes and inhale deeply as you count from one to five
•  Hold your breath and press your chin down against the jugular notch (mid-point between the two collar bones, under the chin)
•  Raise the chin four fingers above the jugular notch and make a humming sound like a bee from your throat. Slowly exhale as you hum
•  Listen to the sound vibrations as they travel up and spread through the head
•  Repeat thrice.

Exercise 2

EXERCISE 2

•  This exercise should be one smooth, flowing movement without any jerks
•  Sit in padmasana, palms resting on the knees, back straight, body relaxed and eyes closed
•  Inhale very slowly and deeply as the abdomen expands fully
•  Now expand the ribs and chest lifting them up and out. Feel the air enter and expand your lower lungs
•  Keep inhaling slowly and now feel the air enter and expand your upper lungs, so that your shoulders and collar bone rise slightly
•  Slowly and gradually exhale, relaxing your shoulders, collar bone and upper chest
•  Keep exhaling, relax your chest and gently pull the diaphragm up and the abdomen in towards the spine so that you empty the lungs as much as you can
•  Hold the breath for a few seconds and then start again
•  Do 5-10 rounds.

Exercise 3

EXERCISE 3

•  Sit in padmasana, back straight and eyes closed
•  Rest your hands on your knees, palms up, with the tip of the forefinger touching the middle of the thumb
•  Focus on your breathing. Relax your body and let your breathing become slower and calmer
•  Watch your breath as you exhale and inhale. Focus on your breathing for a minute
•  Now focus on the point at which you exhale
•  Observe, be aware and focus on the tiny interval between the two breaths
•  Practice this exercise for two to five minutes.