The following is from Thay to the monks and nuns on transforming anger, or any other emotion, perception, or mental formation that arises.
Causes of Anger
After you are calm, after the anger is gone, meditate on this:
- Look at the causes, look deeply. See what was all around the anger event--all the details: the weather, space, circumstances, day, time.
- Look at the other person: what was going on in that person when you got angry?
- Do you see a pattern? A habit? When all these conditions occur, do yo always get angry? Is there a family history of getting angry under theses conditions? Personal history?
- Write down all the causes of your anger; all the conditions, circumstances. Be detailed.
Why Is the Anger Gone?
Now that the anger is gone, meditate on what caused it to go:
- What did you do? breathe in/out? prostrations? talk to friends? sit? walk?
- What did the other person do?
- Write down the causes of the dispersion of the anger.
Prevention of Anger
Plan what you will do next time the circumstances/conditions are right for the anger to occur. Write down your plan and after 2-3 months make a report to yourself on your anger.
