Meditation For Anger And Frustration To Help You Calm

Angry lion

When you’re feeling aggressive, in a temper, and can’t control your rage, try using meditation for anger management.

Meditative exercises like mindfulness can change your mindset from hot-headed to calm.  [READ: controlling your emotions by meditating]. And they work fast.

Try using the following types of meditation to control anger.


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7 Types of Meditation for Anger And Frustration

For complete scripts to these meditations, refer to our main menu.

1: Best Meditation for Anger Management

  1. Sit comfortably.
  2. Put your hands in Gyan mudra (index fingers and thumbs touching to make a ring, remaining fingers lightly stretched outwards).
  3. Close your eyes and breathe through your nose with your mouth lightly closed. Place your tongue lightly on your hard palette. 
  4. Observe your breath moving through your body. Aim to take 108 breaths in total by the end of this meditation for anger relief. 
  5. Notice how feelings of irritability and frustration pass through your mind. Observe these psychological phenomena mindfully. Don’t attach to thoughts, just notice how they come and go. Phenomenological self-observation, like this, is one of the most important parts of meditation, according to Padmasiri De Silva [An Introduction to Buddhist Psychology]. We must observe the true nature of the mind. 
  6. Remind yourself that your feelings are normal and that they will pass. Remind yourself that even anger has a purpose. For instance, there is the Recalibration Theory of Anger. This theory states that anger motivates us to make changes in life. [source: American Psychological Association]. Therefore, anger can be healthy.
  7. Once you feel relaxed and no longer angry or frustrated, notice the feeling of inner peace. Meditate on it. Remind yourself that you can recreate this emotion anytime you like.
  8. For more peacefulness, read my guide Meditation For Inner Peace.

The above meditation helps us control anger because it teaches us about the nature of the mind. And trust me, when you understand your mind, you will find it a lot easier to control it.

For instance, one thing you will learn about the mind is that anger is usually based on ignorance.

As Tibetologist Jeffrey Hopkins states, “Ignorance is the conception or assumption that phenomena exist in a far more concrete way than they do. [This leads] the person to be drawn into afflictive desire and hatred [i.e. attachment and aversion] … Not knowing the real nature of phenomena, we are driven to generate desire for what we like and hatred for what we do not like and for what blocks our desires.”

In other words, it is our lack of understanding of the processes of the mind that cause negative emotions such as frustration, annoyance, and rage. And this is the main reason to use meditation for anger and frustration. When we use meditation for anger and frustration, we learn about the workings of the mind and the nature of emotions. This helps us self-regulate.   


2: Nine Round Breathing Meditation for Anger Management

  1. Take 108 breaths while breathing in through one nostril and out through the other (then repeating, switching sides).

Another of the best meditations for anger is “Nine Round Breathing”, which is a mindfulness practice focused on the breath. In this technique, we breathe in a way similar to “Alternate Nostril Breathing”.

The reason this is one of the best meditation techniques for frustration and similar emotions is that it calms the mind and stimulates the Parasympathetic Nervous System—the “rest and digest” system that promotes relaxation. It is also a relatively easy method for beginners to try. It involves consciously breathing in cycles.  

Mindful breathing improves emotionsal regulation according to the Greater Good Science Center.

Your emotions and your breathing directly affect one another. When you’re frustrated, enraged, vexed, or mad, your breathing becomes shallow and fast. If you are mindfully aware of these changes in breathing, you can stop and used meditative practices to calm down.


2: Music

An alternative meditation for anger is to listen to relaxing music.

It can be hard to meditate when angry. Moodiness motivates us to act rather than to sit mindfully and observe the breath.  

That’s why it’s a good idea to listen to some relaxing music. Just put your headphones on and unwind.

Meditation music is specially composed to calm the mind and to produce inner peace, according to research from Myriam V. Thoma et. al University of Zurich. And it has been proven that some musical instruments, such as Tibetan Singing Bowls, can help regulate mood swings.


3: Guided Meditation for Anger Control

Beginners often struggle to focus. Especially when angry. Hence, many people prefer easy meditations. For instance, we can use a guided meditation to control anger.

However, you should know that research, including that from Harvard Medical School, proves that using a guided meditation for anger and frustration is not as effective as using traditional techniques.

Youtube has thousands of guided meditations for anger and frustration. Some are good, some are bad. I’ve chosen the one I believe is the best meditation for anger control. It is by Michael Sealey.



4: Vipassana Meditation to Control Anger

A traditional Buddhist meditation for anger is Vipassana. This is an intermediate-level method used for insight.  

When I say insight what I really mean is an understanding of how and why emotions occur.  Because, as S. N. Goenka says, “If you learn the art of observing the reality within yourself it will become so clear at the experiential level that the real reason for anger lies within and not outside” [from a panel at the World Economic Forum in Davos, Switzerland, January 2000].

In other words, anger happens inside, not outside.

Insight (Vipassana) helps us to understand the nature of anger.

In Vipassana, we focus on the breath and label thoughts and emotions as they occur.

Why is this one of the best meditations for anger and frustration? Because it helps you to realise that your thoughts and feelings are simply mental phenomena. Therefore, you needn’t be affected by them. This gives you a better perspective from which you can start to work with anger for therapy. 

Negative emotions are compounded by ignorance and a lack of understanding.

Ignorance leads to moodiness. When we do not understand our emotions, we are more affected by them. The natural remedy for this is to educate yourself about the workings of your mind.  

You can use Vipassana meditation for anger and frustration to learn to turn an aggressive reactive mindset into a composed and enlightened one.  

5: Loving Kindness

Another excellent Buddhist meditation for anger management is Loving-Kindness, otherwise called “Metta Bhavana”.

Often, frustration and grievances are caused by our relationships with other people. If someone does something wrong, we often react badly. You might struggle to feel compassionate towards people who irritate you. Or you might simply feel a lack of love and kindness from others.

We are more likely to be happy when we feel loved and supported. Hence why Loving-Kindness helps. It is a Buddhist exercise used to cultivate feelings of love and compassion. It is beneficial whether you are angry at other people or angry at yourself.

I believe this is one of the very best anger meditation script. A heart of compassion makes it much easier to achieve emotional regulation.

Again, refer to our main menu to learn this technique.

6: Zen

Zen methods such as Zazen are excellent ways of focusing the mind and tuning-out sensory information. This helps because sensory information often causes anger. 

Zen is performed sitting facing a wall with your eyes half-closed. You cup your hands on your lap in “Cosmic Mudra” and focus on your breathing. This silences the mind and remedies the symptoms of anger.

7: Mindfulness Meditation For Anger And Frustration.

The wonderful thing about using mindfulness meditation for anger and frustration is that it trains you to accept aggressive emotions without reacting to them. 

When you use mindfulness meditation for anger, you gain acceptance.   

As TinyBuddha says, “When you accept things as they are, you find inner peace. And the anger stops.

There are two ways out of a problem: accept what’s happening, see the positive, and choose a peaceful state of mind; or fight against it, be miserable, and struggle against the universe.

Whether it’s a family loss, a missed opportunity, or a sudden change in your plans, being able to accept things that are out of control helps us to maintain inner peace and happiness.”

When we are mindless, we are lost in thoughts and emotions.

Mindfulness meditation helps with anger because it teaches us to focus on the present moment and to accept reality.

I recommend looking into the Mindfulness-Based Stress Reduction course created by Jon Kabat Zinn. 

Tips for being mindful of anger 

  1. Understand that angriness is a feeling created within your own mind. Sure, certain external events can produce irritation. However, the ultimate feeling, anger, is created within. It comes from insecurities, worries, unconscious judgements, resentment, fears, and beliefs. When using meditation for anger, recognise that you yourself are creating your emotions.   
  2. Accept reality as it is. To do this, simply focus your mind 100% on any part of your present environment. Mindfulness means present-moment acceptance. Whatever you are doing, accept it with a non-judgmental attitude.  
  3. Remember, you don’t have to respond to anger angrily. You can respond to anger mindfully instead. It’s not about suppressing anger either. It’s about observing the emotion mindfully. 

Benefits of Meditation for Anger

Many people struggle to control anger. Indeed, the Mental Health Organization Boiling Point researched the current state of emotions like anger and frustration. And they found that 32% of people say a close relative or friend has anger-management issues.  

And anger causes serious health issues. 

According to Better Health Channel, anger can cause:

  • High blood pressure
  • Pains
  • Headaches
  • Skin disorders
  • Insomnia
  • Substance abuse.
  • Self-injury.
  • Eating disorders
  • Digestion problems
  • Immune system dysfunction
  • Depression
  • Anxiety
  • Eating disorders
  • Alcoholism
  • Loss of self-esteem
  • Depression
  • Anxiety

Meditation helps. It stimulates the parasympathetic nervous system, balances cortisol, slows heart rate and breathing rate, and enhances awareness, all of which help us to relax.

Of course, meditation isn’t the only solution, there are also relaxation techniques, cognitive behavioural therapy, medications, anger management classes, and support groups.   

If you are ready to master your anger, book an online meditation lesson with me today.


New Study Shows Brief Meditation Can Reduce Anger, Marlynn Wei M.D., J.D.  

[The Impact of Mindfulness Meditation on Anger] , Graduate School of Comprehensive Human Sciences, University of Tsukuba Misa Hirano 1, Shintaro Yukawa

Anger & the Limits of Acceptance in Mindfulness Meditation

The impact of mindfulness meditation on anger – ResearchGate

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By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison


  1. I just wanted to thank you for your work regarding Metta and karuna meditation. Cause I had one script in French but it was a mixed one. Now I see. Karuna and Metta were mixed which is not bad in itself but sometimes they were some incoherent instructions and I couldn’t find where it came from. Thank you now I have the pure forms of each one. A very good work than you

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