Notes from Thich Nhat Hanh on Anger

Happiness – must come from inside us. It’s most basic condition is freedom from anger, despair, jealousy, and delusion (poisons)

Transforming Anger – Learn the practice of compassionate listening and using loving speech

Deep Listening – Like the example of Avalokiteshvara, Bodhisattva of Great Compassion. Then we can offer concrete guidance to those seeking help

Focus with all your attention, your whole being
1. Practice mindful breathing
2. Stay focused on the desire to help them find relief – this helps you sustain
compassion while listening

Namarupa – The psychesoma, mind-body as one entity. Overcoming the duality brings us closer to the truth

Food – Anger, frustration, and despair has a lot to do with our body and the food we eat Chew 50 times before swallowing, and eat moderately

Reacting to Anger – When someone says or does something that makes us angry suffer, and tend to retaliate

Dealing with Anger – When angry go back to yourself, and take good care of your anger. Embrace it like a baby. Whatever you do and say while angry may cause more damage in your relationship.

Methods – Mindful breathing and walking, embracing your anger, looking deeply into
the nature of our perceptions, and looking deeply into the other person to realize their suffering.

Conscious Breathing – One breath to be back in contact with yourself, Three breaths to maintain contact with yourself.

Mindful walking – With every step you can arrive in the present moment. Be aware of your feet contacting the earth. It may be helpful to know how many steps you take in an inbreath and in an outbreath.

See yourself – Look into a mirror when you are angry

Smile – allow mindful energy to be born within you