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Mindful : October 2013
We can get caught in a storm of anger over just about anything. Then it is a big challenge to step back and disentangle ourselves from the surging current of heated emotions, intense bodily sen- sations, and harsh thoughts carrying us forward. Because of your natura l mindfulness, there will eventually come a moment when you recognize that you a re caught in a ng ry feelings. In that instant of awareness, knowing how to stop and disentangle from the ongoing angry reactions in mind and body is critical. There are many effective ways, based in mindfulness, compassion, and wisdom, to stop being swept away by a nger. Here is one you could experiment with. PRACTICE: NAME THE FEELING Noticing you are feeling angry or annoyed, pause and take a few mindful breaths. Gently place attention on your body and the sensations of breath- ing or, if it helps, deliberately take a few deeper breaths. Remain present and carefully notice the changing sensa- tions of each in-breath and each out-breath. Name the feeling you are experiencing: “This is anger.” Just notice. You don’t have to get rid of it. Breathing mindfully, whisper the name a few more times. What do you notice now? → Stopping to See Your Anger October 2013 mindful 73