“Anger cannot be overcome with anger. If a person shows you anger, and you respond with anger, the result is disastrous. In contrast, if you control the anger and show opposite attitudes – compassion, tolerance, and patience – then not only do you yourself remain in peace, but the other’s anger will gradually diminish.”

DALAI LAMA

• • Prepare the burner with the oils that you have selected.

• • Start by watching your breath. Notice if your anger has made your breathing quicker and more shallow. If so, take a few long slow deep breaths, experiencing the smell of the oils, and then resume watching your breath.

• • Allow your feelings of anger, hurt or frustration to simply be present. Try not to get involved with them, but acknowledge them and atempt to let them go.

• • If your feelings intensify and you get drawn in, return your attention to your breathing.

• • Feel the vaporized oils entering your nose, and, if you like, visualize them travelling around your body. Imagine them softening your breathing and opening your heart.

• • Don’t judge yourself for feeling angry, or try to suppress it. Breathe into the anger and let it calm down.
  • Continue watching your breath and enjoying the sensation of the oils. Practice your mindful awareness meditation for anger and enjoy a calmer you.