“So if we are feeling angry at someone, we sit and generate thoughts of loving-kindness towards him. We start by generating thoughts of loving-kindness towards ourselves. Then when that warmth, that sense of acceptance even of the anger, arises in the heart, you can give it out to others. Another way, depending on what kind of meditation we are doing, is to look at the anger itself. First you quiet the mind. Then you look at the anger to see what it feels like. Where is it? What is the physical reaction to it? What is anger? When we say "I am angry," what does it mean? How does it feel? That's one way. Another way is to replay what made us angry and observe it from a distance, the way we would watch a movie. Then try to see whether we can replay that scenario in a different way.”
― Ani Tenzin Palmo, Reflections On A Mountain Lake: Teachings On Practical Buddhism
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