[replrobin]

Hi BiBRN

Always, our first step is to mentally note it; to mentally recognise the emotion: "Anger...anger...I am angry...the mind is angry...anger", etc

We can even speak the words softly to ourself: "Angry...anger...etc..."

Even when our hands twitch or fists clench, we recognise it, observe them, note them: "Angry hands, angry arms..etc"

Sometimes, we just need to note it and the emotion will calm down by itself and the mind will aspire to be something different

For example, when noting: "Angry...anger...", the mind/we may suddenly think: "I don't want this anger anymore...I want to be bright; I want to be happy"

So the meditation method is to stay with the anger; 'cradle it'; 'contain it' in a container of awareness & recognition of it, until change comes

In Buddhism, we regard all emotions as transient; that they will pass & subside, sooner or later.

May you find peace & freedom within

With kindness

Element

[The Buddha taught] And how does a person remain focused on the mind in & of itself?

There is the case where a person, when the mind has greed, discerns that the mind has greed. When the mind is without greed, he discerns that the mind is without greed.

When the mind has anger, he discerns that the mind has anger. When the mind is without anger, he discerns that the mind is without anger.

When the mind has confusion, he discerns that the mind has confusion. When the mind is without confusion, he discerns that the mind is without confusion.

When the mind is constricted, he discerns that the mind is constricted. When the mind is scattered, he discerns that the mind is scattered.

When the mind is bright, he discerns that the mind is bright. When the mind is ordinary, he discerns that the mind is ordinary.

When the mind is concentrated, he discerns that the mind is concentrated. When the mind is not concentrated, he discerns that the mind is not concentrated.

When the mind is free, he discerns that the mind is free. When the mind is not free, he discerns that the mind is not free. [The Buddha taught] Furthermore, when walking, the person discerns, 'I am walking.' When standing, he discerns, 'I am standing.' When sitting, he discerns, 'I am sitting.' When lying down, he discerns, 'I am lying down.' Or however his body is disposed, that is how he discerns it.

Furthermore, when going forward & returning, he makes himself fully alert; when looking toward & looking away... when bending & extending his limbs, the person discerns, 'I am bending & extending my limbs.'...etc... he makes himself fully alert.