Sunday, September 25, 2011

Walking Meditation When Angry


When anger arises, we may wish to go outside to practice walking meditation. The fresh air, the green trees, and the plants will help us greatly. We can practice like this:

'Breathing in, I know that anger is here.
Breathing out, I know the anger is me.
Breathing in, I know that anger is unpleasant.
Breathing out, I know this feeling will pass.
Breathing in, I am calm.
Breathing out, I am strong enough to take care of this anger.'

To lessen the unpleasant feeling brought about b the anger, we give our whole heart and mind to the practice of walking meditation, combining our breath with our steps and giving full attention to the contact between the soles of our feet and the earth. As we walk, we recite this verse, and wait until we are calm enough to look directly at the anger. Until then, we can enjoy our breathing, our walking, and the beauties of our environment.
After a while, our anger will subside and we will fill stronger.
Then we can begin to observe the anger directly and try to understand it.

--Thich Nhat Hanh--

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