I still need to write down my thoughts about Thich Nhat Hanh's Anger: Wisdom for Cooling the Flames, but after sharing Appendix B (The Five Mindfulness Trainings) I'd like to also share the guided meditations found in Appendix C. But first, the instructions on guided meditation from Appendix C:Begin with "Breathing in, I know I am breathing in. Breathing out, I know I am breathing out." Followed by the key words "In, out." You should always start with a few moments of mindful breathing to calm your mind. Use the first key word to accompany the in-breath, and the second key word to accompany the out-breath. Repeat these key words silently with your in- and out-breath in order to really touch the meaning of the meditation. Avoid saying the words mechanically; instead experience and feel them concretely. Allow eight to ten in- and out-breaths for each exercise, keeping the key words alive during each in- and out-breath.
Here are the guided meditations for Looking Deeply at Anger.
- Contemplating a person in anger, I breathe in.
Seeing the suffering of that person, I breathe out.
Angry person / Suffering - Contemplating the damage from anger to self and others, I breathe in.
Seeing that anger burns and destroys happiness, I breathe out.
Anger harms self and others / Destroys happiness - Seeing anger's roots in my body, I breathe in.
Seeing anger's roots in my consciousness, I breathe out.
Anger's roots in body / Anger's roots in consciousness - Seeing the roots of anger in wrong perceptions and ignorance, breathe in.
Smiling to my wrong perceptions and ignorance, I breathe out.
Anger's roots in wrong perceptions and ignorance / Smiling - Seeing the angry person suffer, I breathe in.
Feeling compassion for the angry person who suffers, I breathe out.
Angry person suffers / Feeling compassion - Seeing the unfavorable environment and unhappiness of the angry person, I breathe in.
Understanding the causes of this unhappiness, I breathe out.
Angry person unhappy / Understanding unhappiness - Seeing myself burned by the fire of anger, I breathe in.
Feeling compassion for myself burning with anger, I breathe out.
Burned by anger / Compassion for myself - Knowing anger makes me look ugly, I breathe in.
Seeing myself as the chief cause of my ugliness, I breathe out.
Anger makes me ugly / I cause my ugliness - Seeing when I am angry I am a burning house, I breathe in.
Taking care of my anger and going back to myself, I breathe out.
I am a burning house / Taking care of myself - Contemplating helping the angry person, I breathe in.
Seeing myself able to help the angry person, I breathe out.
Helping angry person / Capable of helping
And here are the guided meditations for Releasing Anger and Healing Relations with Our Parents.
- Seeing myself as a five-year-old child, I breathe in.
Smiling to the five-year-old child, I breathe out.
Myself, five years old / Smiling - Seeing the five-year-old child as a fragile and vulnerable, I breathe in.
Smiling with love to the five-year-old child, I breathe out.
Five-year-old, fragile / Smiling with love - Seeing my father as a five-year-old boy, I breathe in.
Smiling to my father as a five-year-old boy, I breathe out.
Father, five years old / Smiling - Seeing my five-year-old father as fragile and vulnerable, I breathe in.
Smiling with love and understanding to my father as a five-year-old boy, I breathe out.
Father, fragile and vulnerable / Smiling with love and understanding - Seeing my mother as a five-year-old girl, I breathe in.
Smiling to my mother as a five-year-old girl, I breathe out.
Mother, five years old / Smiling - Seeing my five-year-old mother as fragile and vulnerable, I breathe in.
Smiling with love and understanding to my mother as a five-year-old girl, I breathe out.
Mother, fragile and vulnerable / Smiling with love and understanding - Seeing my father suffering as a child, I breathe in.
Seeing my mother suffering as a child, I breathe out.
Father, suffering as a child / Mother, suffering as a child. - Seeing my father in me, I breathe in.
Smiling to my father in me, I breathe out.
Father in me / Smiling - Seeing my mother in me, I breathe in.
Smiling to my mother in me, I breathe out.
Mother in me / Smiling - Understanding the difficulties that my father in me has, I breathe in.
Determined to work for the release of both my father and me, I breathe out.
Difficulties of father in me / Releasing father and me - Understanding the difficulties that my mother in me has, I breathe in.
Determined to work for the release of both my mother and me, I breathe out.
Difficulties of mother in me / Releasing mother and me
The guided meditation found in Appendix D (Deep Relaxation) is also quite something so I might share that another day.
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