- Think of a person or situation about which you feel anger or anguish or bitterness or regret. Hold that image and look at it from every angle. Focus on your role in this: where were you wrong or thoughtless or mistaken? Imagine how you would feel if you were no longer angry or upset at the person or situation. Explore the possibility of making amends, offering forgiveness, or simply letting go of your resentment. Make the amend. Offer forgiveness. Let go. Make a commitment not to harbor resentments in the future.
- To calm anxiety, try this: begin by saying STOP and pausing in the activity. Breathe slowly and deeply. As you exhale, imagine that time is expanding. Continue to do this, each time lengthening the out-breath. After a couple of minutes, resume what you were doing with a calmer mind.
- To understand the mind, you have to watch and pay attention with an uncluttered, silent mind. When your mind is chattering away, all the time asking questions, then it lacks the capacity to look. Try to experience watching yourself in silence. Meditation need not be separate from life and its daily ups and downs. You need to watch, understand, and deal with your anger, desire, and ignorance as they occur. Only when you cease to be involved with your emotions can the peaceful nature of your mind emerge. This enables you to live every moment of your life completely.