How to Release Hidden Anger

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Learn more at: www.MindfulAnger.com, www.The MindfulCoach.com

CHECKLIST FOR HIDDEN ANGER:

“The anger you are unaware of can do the most damage to your HEALTH, and your RELATIONSHIPS with others”

1- First we ACKNOWLEDGE, our hidden anger
2- Second we fully ACCEPT our subconscious anger
3- Third we gently RELEASE all of our unconscious anger

Many of us have been taught not to express angry feelings. In our childhood, expressing anger may have been too dangerous; perhaps it was not tolerated, or it was ignored, dismissed – even ridiculed. Also we may have felt that we have to be a ‘NICE’ person or we will be rejected. Therefore, even as adults, we may have difficulty expressing anger, even when the appropriate expression of displeasure or anger is acceptable in current relationships.

After years of stuffing or stifling our anger, we may not even acknowledge to ourselves that we are angry. However, being unaware of anger does not mean that you aren’t angry.

The anger you are unaware of can do the most damage to your health, sense of well-being, and relationships with others. If your anger is not released wisely, it will probably be expressed in indirect or inappropriate ways.

Checklist for Unconscious Anger:

PHYSICAL SIGNS:
Colitis
Asthma
Arthritis
Clenching fist
Frequent colds
Migraine headaches
High blood pressure
Chronic muscle tension
Tired more easily than usual
Knot in your stomach; stomach ulcers
Waking up tired, rather than refreshed
Clenched jaws especially while sleeping
Grinding teeth especially while sleeping
Unintentional, habitual foot tapping, facial tics
Chronically stiff or sore neck or shoulder muscles
Difficulty getting to sleep or sleeping through the night

BEHAVIORAL SIGNS:
Angry fantasies
Habitual lateness
Frequent sighing
Frequent disturbing dreams
Boredom, apathy, loss of interest
Over-controlled or monotone voice
Procrastination in regard to imposed tasks
Sarcasm, cynicism, or flippancy in conversation
Over-politeness, constant cheerfulness, “stiff upper lip”
Increased irritability or intense anger over small things
Chronic depression; feeling down for no particular reason
Drowsy at inappropriate moments; sleeping much more than normal
Addictions, self-destructive behavior, significant weight gain, compulsive or binge-eating

If you have checked one or more of the above danger signals, you may have bottled up anger. Therapy with an experienced, trained professional can help you acquire new permissions to ACKNOWLEDGE, ACCEPT and RELEASE your anger in life-enhancing ways.

Please visit:
www.MindfulAnger.com
www.The MindfulCoach.com

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  • Thank You(Basic)To reproduce the video effects on this slide, do the following:On the Home tab, in the Slides group, click Layout, and then click Blank.On the Insert tab, in the Media group, click Video, and then click Video from File. In the left pane of the Insert Video dialog box, click the drive or library that contains the video. In the right pane of the dialog box, click the video that you want and then click Insert.Under Video Tools, on the Format tab, in the Sizing group, click the arrow to the right of Size launching the Format Video dialog box, select Size from the left pane and under Size in the right pane do the following:Click the Lock Aspect Ratio box.In the Height box, enter 6.03”.In the Width box enter 8.03”. Also in the Format Video dialog box, click Border Color in the left pane, under Border Color in the right pane select Solid Line, and then click the arrow to the right of Color, and under Theme colors select Black, Text 1, Lighter 25% (fourth row, second option from left).Also in the Format Video dialog box, select Border Style in the left pane, under Border Style in the right pane set the Width to 15 pt.Also in the Format Video dialog box, select Shadow in the left pane, under Shadow in the Right pane, click the arrow to the right of Colors and under Theme Colors, select Black, Text 1 (first row, second option from left), and then do the following:In the Transparency box, enter 60%.In the Size box, enter 100%.In the Blur box, enter 21 pt.In the Angle box, enter 40 degrees.In the Distance box, enter 19 pt.Also in the Format Video dialog box, select 3-D Format in the left pane, under Bevel in the right pane click the arrow to the right of Top and under Bevel, select Relaxed Inset (first row, second option from left), and then do the following:To the right of Top, in the Width box, enter 6 pt.To the right of Top, in the Height box, enter 16.5 pt.On the Home tab, in the Drawing group, click Arrange,point to Align, and then do the following: Click Align Center.Click Align Middle.Under Video Tools, on the Playback tab, in the Video Options group, select Loop until Stopped.On the Animations tab, in the Animation group, select Play.On the Animations tab in the Timing group, click the arrow to the right of Start and select With Previous.To reproduce the text effects on this slide, do the following:On the Insert tab, in the Text group, click Text Box, and then on the slide drag to draw a text box.Type text in the text box (“Thank You” – or whatever text suits your message).Select the text, on the Home tab, in the Font group, select Garamond from the Font list, select 88 pt from the Font Size list, and then click on the Bold icon.Also in the Home tab, in the Font group, select the arrow to the right of the Font Color Icon, and then under Theme Colors, select White, Background 1 (first row, first option from left).With the text box selected, under Drawing Tools, on the Format tab, click the arrow in the bottom right corner of the WordArt Styles group, click the arrow opening the Format Text Effects dialog box. In the Format Text Effects dialog box, click 3-D Format on the left pane, under Bevel on the right pane, click the arrow next to Top and under Bevel select RelaxedInset (first row, second option from left). Set the Width to 5 pt and the Height to 3 pt.Also in the 3-D Format right pane, under Surface, click the arrow next to Material and under Special Effect select Dark Edge (first row, first option from left).Also in the 3-D Format right pane, under Surface, click the arrow next to Lighting and under Neutral select Soft (first row, third option from left).Also in the 3-D Format right pane, under Surface, set the Angle to 290 Degrees.Close the Format Text Effects dialog box.To reproduce the background effects on this slide, do the following:On the Design tab, in the bottom right corner of the Background group, click the arrow at the bottom right corner launching the Format Background dialog box.In the Format Background dialog box, select Fill in the left pane, and under Fill in the right pane select Solid fill, then click the arrow to the right of Color and under Theme Colors select White, Background 1, Darker 50% (sixth row, first option from left).Close the Format Background dialog.  
  • How to Release Hidden Anger

    1. 1. Conscious & Un-Conscious MindThe Basement and the Living Room1. The living area is the consciousness mind.2. The basement area is the un-consciousness.Internal formations like anger, rest in the un-consciousness---in the basement —like a seed, until you hear, see, read, or think of something thattouches the seed of anger. It then comes up and manifests on the level of our consciousmind---the living room, as a unpleasant energy. Whenever the energy of anger manifests, the practitioner immediately invites the energyof mindfulness to manifest also, through the practice of mindful breathing.Also our hidden anger, can be recognized and released through mindful breathing.
    2. 2. Mindfulness Releases AngerQuestionHow does mindfulness relieve anger?Answer1- Mindfulness recognizes, embraces, and relieves.2- Mindfulness helps us look deeply in order to gain insight.3- Insight is the liberating factor, that allows transformation to happen. TNHRequirements: Interest, Courage & Faith
    3. 3. The Process of Releasing Hidden AngerIn the next slide we start the practice of releasing hidden anger.Practice Guidelines1. Be Gentle with yourself.2. Think less and feel more.3. Do not expect too much of your self or the practice.4. Be interested in the sensations of the breath and body.5. Chose your own mindfulness phrases, to guide the process.
    4. 4. The Practice of Releasing Hidden Anger1- Becoming mindful, of the sensations of the in-breath. ‘breathing in, I know, I am breathing in’ ‘breathing in, I feel the sensations of the in-breath’ ‘breathing in mindfully, I feel the sensations of my body’ ‘breathing in mindfully, I know I am Loved’ 2- Recognizing, my Hidden Anger. ‘breathing in mindfully, I know there is anger, in me’3- Accepting, my Hidden Anger ‘breathing in mindfully, I accept all of my hidden anger’4- Surrendering, my Hidden Anger ‘breathing in mindfully, I surrender all of my hidden anger’
    5. 5. Insights into Mindfulness & AngerMindfulness does not fight anger or despair. The energy of mindfulness is there in orderto recognize and embrace the anger. Mindfulness is the capacity of being aware of whatis going on in the present moment. "Breathing in mindfully, I know that anger has manifested in me” “Breathing in mindfully, I smile towards my anger”This is not an act of suppression or of fighting. It is an act of recognizing.Once we recognize our anger, we embrace it with a lot of awareness, a lot of tenderness.
    6. 6. Fear Gives Life to AngerEvery day, for a few moment we can practice releasing fear, as we follow our breathing.We must invite fear up, to be recognized, to be embraced. And then, when it goes backdown again, it becomes smaller.“Someday this body will be a corpse. Everything that is near and dear to me will be lost.”When we invite our seeds of fear up like this, we will be better equipped to take care of ouranger. Fear gives life to anger. We don’t have peace when fear is there, so it becomes thesoil in which anger can grow. Fear is based on ignorance, and a lack of un-derstanding isalso a primary cause of anger.Source- Reconciliation: Healing the Inner Child by Thich Nhat Hanh
    7. 7. Distinctions . . .• Awareness is the field in which neural activity (mysteriously) becomes conscious experience.• Attention is a heightened focus - a spotlight - on a particular content of awareness.• Mindfulness is sustained attentiveness, typically with a metacognitive awareness of being aware.• Concentration is deep absorption in an object of attention - sometimes to the point of non-ordinary states of consciousness.Source- Dr. Rick Hanson

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