Getting over Anger with Loving Kindness


blossoming love

When we feel rising frustration and anger towards an other person, it’s time to tend to our selves, rather than act it out against the other.

Acting out our negativity only adds to the violent energy in the world. Our ego-mind may be pumped, but it doesn’t bring about resolution or peace.


Instead, bring awareness to where you are right now. Place one hand to your belly, and the other above your heart. Take a few deep breaths. Allow the breath to become fuller and let it move down into the center of your being.

pauseFeel the warmth of your hands and the movement of the breath. Feel the connection to this tender and loving part of you.
Be present to what just occurred that was upsetting. Notice thoughts, emotions, sensations in the body, without judgment or creating a story.

Then say to yourself:

This person has a body and a mind, just like me

This person has feelings, emotions, and thoughts, just like me

This person has also felt sad, disappointed, angry and hurt, just like me

This person wishes to be free of pain and suffering, just like me 

This person wishes to be accepted and loved, just like me

This person wishes to be happy, just like me.

Then allow this loving kindness (metta) meditation to arise:

May this person be happy
May this person be healthy
May this person be free of suffering and the causes of suffering
May this person live their life with ease

This practice allows me to stay heart centered and lets the negative energy release.

Being kind feels so much better about the whole situation, the other person, and myself 💕


45 thoughts on “Getting over Anger with Loving Kindness

  1. Tremendous Val, and so very powerful and transformative; a sublime and noble combination of practices. Even just a few minutes each day spent sincerely developing feelings of Loving Kindness towards others will bring enormous benefits. As you know, it’s important that it isn’t just a mantra or incantation though, and must be felt, truly felt. Then the benefits come through in daily life, and in the most remarkable ways. With Mettā, Hariod.

    Liked by 3 people

  2. Thank you Hariod 💛 I find that bringing hands to my heart and tummy, brings me to my center, so I truly feel. From here love and compassion can flow … in me and towards others. With Metta, Val

    Liked by 2 people

  3. Oh, Val, what a wonderful meditation! So many times anger gets the better of us. I have a close relative that has been angry for over four years and I wonder what it must be doing to their whole being.


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