Dhyana Meditation for when we are angry

Today, I found out that a person I trusted was not being honorable. It came as a shock and my first reaction was anger and despair. How could we have not seen the signs? Why would someone put their family through embarassment and pain? How could this happen?

After those initial thoughts, I tried to sit back and pray and I invite you to try this when you are faced with a similar situation. Dhyana is a meditation used when we are angry or upset.

Get into a comfortable, seated position, either in a chair with your legs uncrossed, or on the floor. Adjust your posture so that your spine is upright, yet your body feels relaxed. Rest your hands in your lap or on your thighs, with the palms facing up or down.

Close your eyes and bring your attention to your breathing. Take a few conscious and deep abdominal breaths. Let your exhalations carry out any tension or anxiety you're feeling now, and use them throughout your meditation to expel any tension or anxiety that comes up.

If it is helpful, you might pray "Father, Help me" on the in-breath and "be calm and relaxed" on the out-breath—to center yourself during this practice.

Bring your awareness to your heart. Allow your breaths to massage this area. Notice any specific feelings or thoughts you may have about yourself, the person or people with whom you are angry, or a particular event.

Cultivate a detached and nonjudgmental attitude to anything that comes up for you. Continue to focus on the heart area while doing the following:

Develop feelings of compassion and understanding for all those who suffer.

Be joyful in your thoughts about God. Know that He is in control and has a plan that we can not fully understand.

Maintain feelings of equanimity to anyone who has harmed you or anyone else. Don't get sucked into mean-spiritedness or harmful deeds.

To complete your meditation, take three to five deep abdominal breaths. Open your eyes and slowly get up.

Will it be difficult? Probably, at first. But, try it. Forgiveness is a powerful tool and one that is necessary for growth. “To forgive is to set a prisoner free and discover that the prisoner was you.”

Also, letting people know that you are in prayer for those caught up in the turmoil is healing for both you and them. Showing them you support them will help bring people together, not tear them apart.
Posted by Vickie Reedy at 8:28 AM