3 Buddhist Meditations For Anger Zen Masters Use [TUTORIAL]

buddhist meditation for anger
  • Is it me or could every human on God’s green Earth do with knowing some Buddhist meditations for anger?
  • I mean. You’re human. So you probably get angry from time to time. And you could probably use a few ways to calm down, right?  What better way to stop anger than by using Buddhist meditation techniques.
  • There are many Buddhist meditation techniques for anger. And they’ve been used for more than 2000 years. So you can probably rely on them to work for you too. Let’s take a look.



How Buddhists View Anger

Buddhists believe that anger is one of the three poisons that cause rebirth.

Though rebirth might sound like a blessing to many, Buddhists view it differently. To Buddhists, the ultimate achievement is to escape the perpetual cycle of death and rebirth, which they call Samsara. The other two poisons are ignorance and greed.

Of these three poisons, ignorance is the worst.

As Tibetologist Jeffrey Hopkins states, “Ignorance is the conception or assumption that phenomena exist in a far more concrete way than they actually 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.”



To stop anger, understand where it comes from. Ignorance 

Ignorance is the root cause of all suffering. And ignorance is the cause of anger.

In order to remove anger (and all suffering) we must remove ourselves from ignorance.

To clarify, we must learn to detach ourselves from our ideas of good and bad, right and wrong. We must learn to let go.

So how do you let go? Well, actually, that’s quite simple. Or, at least, it’s simple in theory. It does take come practice though.

The way to stop anger is to stop ignorance. And the way to stop ignorance is to accept things as they are.

When we accept things precisely as they are, we free ourselves from ignorance and from suffering. Because not accepting things is the cause of suffering.



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

TinyBuddha says, “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.

Even though my two examples are related to love and relationships, I am 100 percent positive that learning to accept things as they present themselves is a helpful tool in all aspects of life.

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 your control will help you maintain inner peace and happiness.”

Let’s think about that.

Here’s an example.

Let’s say we’re angry because we’ve been paid late. In our mind we are apt to think something along the lines of “My pay is late. I won’t make rent. I’ll have to get a loan. That’ll mean I’ll lose money… I’m never going to afford that vacation” and so on.

In this situation, we fight to deny reality. We think “I’m not accepting that I’m being paid late.”

Buddhists would say that this denial, in itself, is the root cause of suffering (which means it is also the cause of anger). And this is where Buddhist meditations come in. When you use a Buddhist meditation for anger you are essentially teaching your mind to accept things as they are. So how do you do that?


How To Use Buddhist Meditation For Anger 



I’m about to share 3 powerful Buddhist meditations for anger. But first of all, let’s get up to speed together.

If you are new to meditation, take a look at these basics of meditation, which are essentially if you want to succeed.

The three meditations that I’m about to share are very powerful. But they are not the only meditations. In fact, there are more than 700 types of meditation. Take a look at that link. It will help you to find the right meditation technique for your individual needs.


The 3 Buddhist Meditations For Anger That Are Going To Make A Big Difference For You

  1. Nine Round Breathing: Have you ever tried using breathing techniques for anger? If so, this meditation will be familiar. It’s a very important breathing technique that you can use to quickly calm your temper. It involves taking just a few conscious breaths. And it is probably the quickest way to stop anger. Take a look at my guide to Nine Round Breathing here.
  2. Anapanasati: Anapanasati is another breathing technique. This technique takes about twenty minutes and it one of the best ways to calm and focus. It will give you control over your emotions so that you can quickly control your anger. I’ve written a guide to Anapanasati meditation to help you out.
  3. Vipassana: This is a slightly more advanced meditation technique. This one’s all about developing insight.When you use this technique you will learn about how your mind works. And you’ll learn that anger is just a mental construct. When you understand anger better you’ll have better control. That’s why this is one of the best Buddhist meditations for anger. You can read my guide to Vipassana meditation for more on this.


When you use these anger meditations, do this:

I hope you will put your all into those meditations. They really are very helpful. And if you want to get even more out of them, use these tips.

  • Aim to understand that anger is a feeling created by yourself. Sure, certain external events can lead us to anger, but the ultimate feeling, anger itself, is created by ourselves. An important part of Buddhist meditation is to recognise that we, ourselves, create our emotions. In fact, the best way to gain control of your feelings and emotions is to understand that you yourself are creating them. Take a look at my guide to controlling your feelings and emotions for more on this.
  • Understand that anger is a product of the mind. That’s why the only way to stop being angry is to control the mind. And that’s really what meditation is, it’s total self control. It’s self mastery. Naturally, self mastery is not so easy. It’s a challenge. Buddha meditated for decades before attaining enlightenment under the Bodhi tree. But we don’t need to achieve enlightenment to mange our anger. We just need a bit of control.
  •  Be mindful of the feeling of anger. Casually observe anger in its purest form. If you have not tried mindfulness before, take a look at my tutorial on mindfulness, and try these 25 mindful habits.
  • Accept reality as it is. To do this, simply focus your mind 100% on any part of your present environment. For instance, if you’re walking heom from work and you’re angry, just focus your mind 100% on what you’re doing: walking. Your anger will chill like cinders on the snow.

More Buddhist ways to control anger

Another excellent way of curing anger through Buddhist meditation is to practice Loving Kindness. When you feel angry at someone, try to be compassionate towards that person. Try to recognise that they themselves are human and subject to the faults of the mind. Imagine extending thoughts of love and kindness to this person. This will completely defuse your anger.

And as an aside, there are many people who have said to me that it’s cowardice to ignore someone when they’re “giving you sh*t.” I simply cannot agree with that. It is a heck of a lot easier to be angry than it is to accept another human being’s shortcomings and to compassionately maintain equanimity and loving kindness.

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