In this guided anger meditation script, you will quickly relax and feel calm.
Meditation can significantly reduce your levels of anger, irritability, and frustration, as I will discuss in the anger meditation script below.
When you practise this technique, you will learn to be less reactive to thoughts and feelings. So even when you do experience anger, you will be in control of it.
Here’s our guided meditation script for anger. It is one of the many methods that I teach in my online meditation classes. Combine it with this stress meditation script for the best results.
Anger Meditation Script [20 Minute Session]
Note: As well as this guided anger meditation script, I recommend you look at these traditional meditations for anger.
1: [1 minute] Repeat after me: “Anger is just an emotion. I am going to create feelings of calmness and relaxation.”
Before we get into our proper guided meditation script for anger, we want to set our intention. Do so by repeating the words above.
By setting your intention, you give yourself a goal. This helps to focus your mind on what you want to achieve, which right now is relaxation. So, tell yourself that you are going to cultivate feelings of calmness.
2: [1 Minute] Choose a peaceful object to meditate on (such as a flower or crystal). You can meditate on the breath too if you prefer. If it is a physical object, place it in front of you approximately three feet away.
In a moment, we are going to start our meditation for anger. We will be doing the Buddhist method Samatha (Calm Abiding), which is a meditation for concentration, clarity, and calmness. You will find that this method calms and balances your mind.
In his teaching on the Pali Canon, American Buddhist monk Ṭhānissaro Bhikkhu explains that calmness is one of the two ideal qualities of mind. The other is Vipassana (insight).
Mental clarity is essential because anger affects our perception of the world.
As venerable Bhante Vimalaramsi, says in The Anapanasati Sutta, “Let’s say that you are very happy and I come along and give you a rose. You might take that rose and admire the colour, the shape and the fragrance. You think, ‘What a beautiful flower! Just seeing it makes me even more happy.’
“But, if you are in a depressing or angry mood and I come along and give you that same rose, your mind would see the thorns instead. You might even think, “Ugh! This rose is so ugly. I hate it! … Yet the rose is the same. It is your emotions that change.” 
Anger makes everything seem bad or painful. It is a deluded state of mind. To counteract this, we are going to train the mind to see things as they are. We are going to create clarity of mind using Samatha technique.
3: [2 minutes] Sit straight and comfortably. Place both your hands on your thighs. Turn your palms over. Touch your thumb and index finger together, so they make a circle. Hold your other fingers out straight. This is “Gyan mudra”, the best mudra for anger.
Gyan Mudra is the best mudra (hand position) for relaxation and focus. That’s why it is arguably the single most commonly used mudra in meditation according to Yogapedia. 
When you place your hands in a mudra you stimulate acupressure points in your hands that activate certain regions of the brain. Gyan mudra creates stability during meditation. The mudra creates an energetic seal that helps prana (lifeforce) flow freely, creating a balance of energy and a calm mind.
4: [5 minutes] Look straight ahead at your meditation object (or focus on your breath). Choose one specific part of the object to meditate on it. Begin to gaze at it gently. (If meditating on your breath with your eyes closed, focus on your breath moving through your nostrils).
Fix your eyes on one precise part of your meditation object and hold it there. You might find this difficult at first. You will notice that your eyes move about a bit. This is normal. It is because neural activity causes micro-movements of the eyes according to Richard J. Krauzlis [Laboratory of Sensorimotor Research, National Eye Institute, Bethesda].
Right now, your mind is not calm. But as you continue to focus on the object, your mind will gradually quieten, and your eyes will become still.
So, focus on your object, and when your eyes move, gently guide them back.
5: [5 minutes] Continue to meditate on your object with fixed eyes. When thoughts enter your mind, simply let them come and go.
As you focus on your object, it is inevitable that you will experience certain thoughts. Some of those thoughts will cause neural activity that makes your eyes move. Intrusive thoughts may cause you to look away entirely. But continue to focus on your object. Let your thoughts simply come and go as they will. Don’t focus on them.
As you resist urges to look away from your meditation object, you are training your mind to be non-reactive and non-impulsive, as well as developing your concentration. This helps with anger because it trains your mind not to act on your negative thoughts and emotions. This means that when you feel angry you will not act out on it.
6: [5 minutes] Aim to become one with your meditation object so that the object is the only thing you are aware of
This part of our anger meditation script is the most challenging. But you can do it!
Lock your focus on your meditation object so that the object is the only thing you are aware of. This is oneness and is the true goal of Samatha.
By being one with an abstract object, we are learning to completely let go of our anger and to surrender to the present moment. The more we accept the present moment, the less angry we will be. This is what is meant by “Calm abiding”. It is the quality of calmly living in the present moment.
This will be challenging. But don’t worry. It’s not about being perfect. The more you focus on your meditation object, the less angry you will feel. So, continue to focus.
7 [1 minute] Finishing
When you are ready to finish your meditation, slowly look away from your meditation object and gradually become aware of the world around you.
Congratulations! You made it through our guided meditation script for anger!
Anger is a problem we all face at some point in time. The trick is to learn to experience the emotion of anger without getting lost in it.
According to Buddhist philosopher Herbert V. Günthern, anger is one of the six root kleshas, which are dangerous states of mind that make us clouded and lead to unhealthy actions . Continual anger will cause negative actions. But by controlling your anger you can prevent it from influencing you.
When you start to feel frustrated or agitated, return to this anger meditation script and repeat the process. That way, you will be able to calm your mind quickly.
Do you want to control anger? Do you want to learn meditation? If so, book an online meditation lesson with me today.
1: The Anapanasati Sutta, A Practical Guide To Mindfulness of Breathing and Tranquil Wisdom Meditation, Ven. Bhante Vimalaramsi,
2: Gyan Mudra, Yogapedia
3: Recommended read: More about Samatha on North Western University
4: What the Buddha Taught About Restraining and Dealing with Anger, Nagesh Belludi, Right Attitudes
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