by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : October 2013
situation evoked in me. It helped me see that just below my anger I was gripped by fear of losing this person I loved. It was this that was fueling my anger. What a re the causes and conditions that evoke and strengthen anger? What are good ways to nav- igate anger as it arises? How can mindfulness and meditation practice help? Scientists say that human beings evolved successfully in part because we have strong emotions, including so-called “negative” emotions such as anger, anxiety, and sadness. These protect us because they act as warning bells to alert us that something is wrong. They tell us we could be in danger and that we need to take action. What we are experiencing and calling “anger” is actually a complex and unfolding series of mental and physical events designed to help us deal with a possible threat or the experience of hurt or pain. When anger a rises, our instinctive response is to fight back against the threat or painful feeling, a nd in fact the experience of anger is constructed to help us do that. Specifically, most emotion research- ers agree that anger is made up of a fight-or-flight reaction in mind and body, plus an insistent inner narrative of thoughts a nd beliefs about what has happened or might happen next. Have you ever been water- ing your g rass and suddenly noticed a beautiful expression of light and color appea r in the stream of your garden hose? We call this a rain- bow, but actually that’s only a na me for something that a rises from many non-rain- bow elements. It takes sunlight, water, a nd other conditions to come together in a moment for the expe- rience we call rainbow to appear. And when one or more conditions cha nge, the rainbow disappears. Anger is like that. It is made of non-anger elements. Practicing mindfulness helps you see those elements a nd guide you to make choices about how to relate to them. For example, if you become mindful that a nger is arising in you, you could choose to breathe mindfully and step back from it. Or you could choose to look into it more deeply. Without judging yourself, you could simply inquire, “What are the feelings a nd thoughts present in this moment?” Or, being mindful that anger is in you, you could rec- ognize it as the momentary experience of suffering and touch it—and yourself—with compassion and kindness. Anger, like everything else, happens in the present moment. The conditions that come together to form an experience of anger appear, cha nge, a nd depart moment by moment. Becoming more mindful helps you stay in the present moment, obser ving how a nger arises and subsides on the spot. This makes you less v ulnerable to hijacking by anger—and wiser, too. Working with anger can be as simple (but not always easy!) as becoming more mindful of anger when it arises in the present moment. Here are some practice-based ways to help you do that. Anger Is Not Solid in practice insight 72 mindful October 2013