Anger is a completely normal, usually healthy, human emotion. But when it gets out of control and turns destructive, it can lead to problems in almost every aspect of life and it can make you feel as though you’re at the mercy of just an unpredictable emotion. And when this happens, you are thought of as someone who is needlessly having a tantrum over the smallest problem. In the end, this type of unhealthy behavior can take a toll on the body and spirit and leave you feeling depressed, unfocused and suffering from unexpected physical problems. There is no need to prolong your suffering and feel depressed. Practice of yoga and meditation helps you to calm down and control your anger. Yoga and meditation teaches us the art of controlling and the art of silence.
Yoga and Meditation techniques which will help you to control anger.
Perception of bright white light – Color Meditation
Start by concentrating and focus on the centre of your forehead. Now allow your mind to penetrate inside to perceive the bright white color there. Feel the bright white light of the full moon spreading throughout the portion or visualize the bright white color of the snow or any other white color inside. Practice visualization of bright white color.
Feel the bright white color, experience through autosuggestion that all your passions and emotions are being pacified. All your excitations are subsiding. Perceive your anger is waning away. Now slowly allow your mind to spread throughout the whole portion of your forehead and perceive the bright white color of the full moon there. Visualize that the particles of bright white light color are permeating the whole portion of the forehead, covering the emotional area in the frontal lobe of your brain. Continuously perceive bright white color and experience complete tranquility, complete mental peace and bliss. Conclude the meditation session with two or three long breaths.
Perception of Breathing
Another technique to control your anger is ‘Pran Dharna’ also known as belly breathing. Start by regulating your breathing technique. Make it slow, deep and rhythmic. Let the vibration of each breath reach the naval. Now allow the abdominal muscles to expand during inhalation. Concentrate your mind fully on your naval. Start perceiving each inhalation and exhalation through the expansion and contraction of the abdominal muscles accompanying each inhalation and exhalation respectively. You must continuously practice slow, deep and rhythmic breathing and perceive it. Use deep concentration and remain alert. Continuing the slow, deep and rhythmic breathing, now shift your attention from the naval and focus it inside the nostrils. Perceive each incoming and outgoing breath. Continuously practice slow, long and rhythmic breathing. Inhale and exhale each breath while remaining fully aware of it, fully occupy your mind in perception of breathing. These techniques not only help us to control anger and depression but also excitement, anxiety, headache. It is equally beneficial for blood pressure, heart and migraine patients. Besides all this, they can be done anytime and anywhere.
Nadi Shodhana Pranayama
To start with, sit in any comfortable posture: Padmasana, Siddhasana or Sukhasana. Make your breathing normal. Close your right nostril with your thumb and fill in the breath through the left nostril. When the breath has been filled inside, close the left nostril with your third finger and stay in this state of Antrik Kumbhaka for a few seconds. Then lift the thumb from the right nostril and exhale slowly, keeping the left nostril closed. Repeat the process by inhaling through the left nostril and exhaling through the right nostril. This will complete one full round of Nadi Shodhana Pranayama. What needs to be emphasized in this process is the necessity of maintaining a ratio of rhythm in inhaling and exhaling. When you exhale after doing Antrik Kumbhaka (holding the breath in), your breath should not come out all at once in an uncontrolled way. Instead, it should be so regulated that it comes out very slowly and remains under your full control during this process. Hold your breath as long as you can conveniently do so; and when you release it, do it very slowly. When you have enough practice of this process, set your breathing in a regular way. Suppose, you take 4 seconds in inhaling, then retain it inside for 8 seconds and release it also in 8 seconds. That is, the ratio of the three processes should be 1: 2: 2. The purpose of Pranayama is to purify the nerves and thereby to strengthen the nervous system. It is as easy to do as it is useful. Increase the duration gradually after attaining the concentration of mind.