Mindfulness.com
Meditation
See all Meditation

Browse

Top articles

How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

What is Meditation?

Mindful LivingSleep
CommunityFor Work

Already have an account?

Sign in

00:00

00:00

Don’t Be Afraid of Anger

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about anger. So anger is a perfectly natural part of being human. It's designed to alert us to threats and potential injuries and mobilize us to do something to protect and stand up for ourselves. But out of all of the emotions that we feel as we go about daily life, anger is surely one of the trickiest ones to deal with.

I know it definitely is for me. I mean, first of all, many of us, myself included, can be prone to suppressing anger. But anger can be a really great teacher and when we suppress it, we can't learn from what it has to teach or show us. Anger can help us to see where our boundaries might've been crossed, where our needs are not being met or where we're not being treated with the respect and kindness that we would really like to be. So it's really important to recognize anger when it arises, let yourself feel it instead of suppressing it, and then explore what it's telling you about what's not working for you and what you would like to do about it.

Then you're in a position to take empowered, intelligent action to change things in your life for the better. So for instance, you know, you might want to have a talk with somebody about a behavior that's really having an impact on you. And you can do that in a really kind and clear way. You can choose for instance, to say no to that extra workload that your boss is trying to give you. You can take action in the form of standing up for injustice.

Standing up against bullying or governments and corporations acting in ways that are harmful or oppressive. So it's not easy to know always exactly what to do with the anger. You know, sometimes it's just not that simple, but try to slow things down when you feel anger. Stay in touch with what you're feeling in a mindful way so that you can think more clearly and stay curious about what you might be able to do to take wise action, to look after yourself and others. This all being said, be wary of how anger can really hijack your mind and infect your thoughts with fear-based kind of thinking, attack and defense narratives.

It can give rise to ill will and resentment, justifications, rigid position of like, I'm right and they're wrong. I'm good and they're bad, or that feeling of wanting to lash out and cause harm. The reality is agency ,fierce compassion, empowered action, expressing boundaries, speaking out about injustice - none of these requires aggression, hatred or ill will. All can be done with wisdom, clarity, and love. So don't be afraid of your anger.

The next time it arises, acknowledge it, befriend it, learn from it and let it be a protective and mobilizing force for positive change in your life and in the world. As always, thank you for your practice and your presence here with us. And let's settle in now for today's practice.

Melli O'Brien

4.8

Don’t Be Afraid of Anger

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Duration

Your default time is based on your progress and is changed automatically as you practice.

Hi, and welcome to your Daily Mindfulness. Today, I'm going to talk about anger. So anger is a perfectly natural part of being human. It's designed to alert us to threats and potential injuries and mobilize us to do something to protect and stand up for ourselves. But out of all of the emotions that we feel as we go about daily life, anger is surely one of the trickiest ones to deal with.

I know it definitely is for me. I mean, first of all, many of us, myself included, can be prone to suppressing anger. But anger can be a really great teacher and when we suppress it, we can't learn from what it has to teach or show us. Anger can help us to see where our boundaries might've been crossed, where our needs are not being met or where we're not being treated with the respect and kindness that we would really like to be. So it's really important to recognize anger when it arises, let yourself feel it instead of suppressing it, and then explore what it's telling you about what's not working for you and what you would like to do about it.

Then you're in a position to take empowered, intelligent action to change things in your life for the better. So for instance, you know, you might want to have a talk with somebody about a behavior that's really having an impact on you. And you can do that in a really kind and clear way. You can choose for instance, to say no to that extra workload that your boss is trying to give you. You can take action in the form of standing up for injustice.

Standing up against bullying or governments and corporations acting in ways that are harmful or oppressive. So it's not easy to know always exactly what to do with the anger. You know, sometimes it's just not that simple, but try to slow things down when you feel anger. Stay in touch with what you're feeling in a mindful way so that you can think more clearly and stay curious about what you might be able to do to take wise action, to look after yourself and others. This all being said, be wary of how anger can really hijack your mind and infect your thoughts with fear-based kind of thinking, attack and defense narratives.

It can give rise to ill will and resentment, justifications, rigid position of like, I'm right and they're wrong. I'm good and they're bad, or that feeling of wanting to lash out and cause harm. The reality is agency ,fierce compassion, empowered action, expressing boundaries, speaking out about injustice - none of these requires aggression, hatred or ill will. All can be done with wisdom, clarity, and love. So don't be afraid of your anger.

The next time it arises, acknowledge it, befriend it, learn from it and let it be a protective and mobilizing force for positive change in your life and in the world. As always, thank you for your practice and your presence here with us. And let's settle in now for today's practice.

Melli O'Brien

4.8

Duration

Play in-app

Scan the following QR code with your camera app to open it on our mobile app

Get Unlimited Access

Start your mindfulness journey today.

A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.

  • Over 1,800 meditations, sleep, calm music, naturescapes and more
  • Daily mindfulness video meditations 365 days a year
  • 100s of courses and tools to help manage anxiety, sleep and stress

Email Missing

We couldn’t detect your email with the SSO provider you have selected.
or

Mindfulness Guarantee

We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.

If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.


Learn more about our Mindfulness Guarantee.

Mindfulness

Bring balance into your everyday life.

We believe in a world where everybody has access to the life-changing skills of mindfulness.

  • 2,000+ Guided Meditations
  • Daily Coaching
  • Sleep Content
  • Mindful Exercises
  • Mindful Radio
  • 10+ Courses from world-class teachers

Private Browsing

Added to your cart!

Checkout

Thank you for joining us

Congratulations on your subscription! Dive into the full library and enjoy all it has to offer.

Claim your free access

Create a mindfulness account and we’ll unlock this premium session in your account forever.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Start a free trial to play this session

7-Days free trial, cancel anytime.

Finish personalizing your account

Complete a few quick questions to make your own personalized mindfulness plan.

Sign up or login to your mindfulness account to proceed.

or continue with
By continuing, you agree to our terms of service and privacy policy.

Do you already have an account?

Mindfulness

One membership to gain access to a world of premium mindfulness content created to help you live happier and stress less.

  • 2000+ Guided Meditations
  • Courses from world-class teachers
  • Resources for Stress + Anxiety
  • Breathing exercises, gratitude practices, relaxation techniques
  • Sleep meditations, playlists, stories
  • Mindful talks, podcasts, music, nature sounds