Three stage meditation on transforming and directing anger and aggression.

To find a context for this meditation, if you have not already done so I recommend that you read my previous article on the Transpersonalpsyche blog entitled “In order to find real happiness, first you have to get MAD AS HELL!” However, this meditation should also be reasonably self explanatory in and of itself. It can be done either as a formal sitting meditation, or as a contemplation whenever you find anger and irritation arising within yourself.

Stage 1. Generating the anger and aggressive power:
First, bring to mind the issues, things, situations that you are angry about. You can work with a very broad spectrum here, including things like a sense of social injustice, self-loathing, irritation at personal mistakes, or others bad behavior. In the context of this meditation, it doesn't matter so much whether the anger is inwardly or outwardly directed, as you are going to be transforming and re-directing it anyway.
Having found the object of anger and irritation that is pissing you off/making you feel destructive etc... I now want you to focus on it so that you start to feel the irritation and “volcanic eruption” type energy physically, in your body as a visceral experience. THIS IS THE POINT OF ANGER in the normal scheme of things where we then start to dissipate our energy and force through negative thinking, projection, a sense of powerlessness of victim hood, having thoughts of violent acts and so on. So, it can be a little confrontational initially and feel a little dangerous.
THE KEY NOW, AT THIS POINT IS: Rather than allowing your angry energy to start to fragment your consciousness like it normally does, I want you to steadily start breathing it in and out of your body, without allowing it to turn into unnecessary mental business. You want to MAINTAIN the powerful FEELING of the anger in your body, without it taking over your mind and mental processes. This is a balancing act.
If you like you can feel and see your anger as a flame or coal of fire in your heart. As you breathe in this flame/coal burns more brightly, as you breathe out its energy flows out into your body in a focused controlled manner. Stay with this stage of the meditation for as long as feels right.

Stage 2. Directing it toward a positive goal:
Now you've got the angry energy, it is time to start to direct it somewhere. Since this article is short, I'm just going to say that you should direct your powerful angry energy toward any kind of positive goal according to your aspiration. If your angry at the self loathing you feel from being over weight, direct your energy toward doing something to get back your self esteem through exercise....
(Irritable interlude: Have you ever wondered why there are step machines in gyms, when there are so many high rise buildings around with stair wells that people can use? Or running machines, when people could be out connecting to the Earth running outdoors, what is going on there? I'm getting irritated just thinking about it, but don't worry, I'm going to transform it later!)
...Or, you could direct your anger toward dealing with the fear that you find intimidating you so much of the time at work, or toward talking (constructively)with your partner about the way your relationship has degenerated. Alternatively, you can direct it toward resurrecting your meditation practice that has gotten lost in the business of the last weeks. You can direct the anger toward accomplishing self-realization for the sake of the Planet and the living beings living on Her. Thee are million and one positive directions that you can re-direct your angry, aggressive energy. You are really just looking to get into an inner space where you are sick of passively accepting things that are victimizing you, and you are damn well going to do something about it!!! Breathe with this determination for as long as feel appropriate.

Stage 3: Back up your determination with action.
So, in the above two stages you have committed time to re-directing your anger and transforming it into positive aggression, and then focused it on motivating yourself to do something. So, step three is to DO IT. If you have gotten to the point where you really are sick of being a victim, then this action is going to come naturally, the inner power that you have generated will give you courage even if you are afraid or intimidated. Think about what you are capable of committing to, make the commitment and then do it. If you commit to something and then make a habit of not doing it, then you are going to become what Donald Trump would term as a “stone cold looser”. I am not a particular fan of Donald Trump, bit he does come up with some useful, succinct phrases that, if we apply in the right context can help us to go in the right direction!

© Toby Ouvry 2010 Please do not reproduce without permission.