Someone wrote to me yesterday, saying that as she was getting into her spiritual practice, anger was starting to arise:
I have very recently started my journey towards freedom of suffering at the hands of myself or others. It would seem as though it has turned into an anger issue with me. So I am looking forward to any suggestions that may help me get to my centered, grounded, healing, happy place.
This can happen. As we’re leaving our comfort zone, fear can be triggered. We can also become more sensitive to the body as we practice meditation, and so we feel our feelings more strongly.
My own experience is that anger is a response to painful feelings that we haven’t yet learned to tolerate. The good news is that we can learn to accept those feelings so that anger no longer needs to arise. We have built up an expectation that they’re threatening and terrifying — like the monsters I used to imaging lurking at the foot of my bed when I was a child. But just as there wasn’t in reality anything there for me to be terrified of then, there’s nothing really there to be scared of now.
It’s not that the feelings don’t exist, it’s that when we do manage to bring ourselves to accept them, we realize there’s no big deal, and never was. They’re just feelings. They’re patterns of sensation in the body caused by ancient parts of the brain; part of an internal communication system that evolved hundreds of millions of years ago. Once you accept them, they often just evaporate, just like the darkness at the foot of the bed vanishes when you put the light on.
Of course there is a part of us that’s terrified of these feelings, and we shouldn’t pretend it doesn’t exist. It’s going to be there all the time we’re persuading ourselves to turn and look at whatever feelings it is that we’ve been trying to avoid.
Maybe those feelings are hurt, or fear, or confusion. When you find you’re angry, drop down into the body and look to see what’s happening around the heart and the gut. Notice what’s there. As best you can, accept it. Tell yourself, “It’s OK to feel this. Let me feel this.” Realize that there’s nothing wrong with having these feelings. It’s not a failure. It’s just a part of you that’s evolved a certain habit in order to try to protect you.
Treat the part of you that’s creating these feelings with kindness. It’s hurt, confused, afraid. It’s not evil. It needs your compassion, not your condemnation.
Practice giving it compassion. Touch it tenderly, laying a hand on the part of the body where those feelings arise most strongly. Tell it you love it. Tell it you care. Tell it you’re there for it and will support it.
By relating to your feelings as parts of you that need help and support, rather than as boogey-men that you’re afraid of, you’ll start to lose your fear.
And you’ll notice along the way that your anger is starting to vanish. It was trying to protect you from your hurt or pain of confusion by trying to push away whatever was triggering those feelings. But when you accept your painful feelings you don’t need to be protected against them.