Meditation on Anger: Exercise 2
The following passage is taken from “The Art of Happiness,” by the Dalai Lama and Howard C. Cutler, M.D.
“Let us do another meditation using visualization. Begin by visualizing someone whom you dislike, someone who annoys you, causes a lot of problems for you, or gets on your nerves. Then, imagine a scenario in which the person irritates you, or does something that offends you or annoys you. And, in your imagination, when you visualize this, let your natural response follow; just let it flow naturally. Then see how you feel, see whether that causes the rate of your heartbeat to go up, and so on. Examine whether you are comfortable or uncomfortable; see if you immediately become more peaceful or if you develop an uncomfortable mental feeling. Judge for yourself; investigate. So for a few minutes, three or four minutes perhaps, judge, and experiment. And then at the end of your investigation, if you discover that ‘Yes, it is of no use to allow that irritation to develop. Immediately I lose my peace of mind,’ then say to yourself, ‘In the future, I will never do that.’ Develop that determination. Finally for the last few minutes of the exercise, place your mind single-pointedly upon that conclusion or determination. So that’s the meditation.”