How to Subdue the Mind of Anger

A heavy mind of anger and resentment (dveṣa) can be congenital—some people are born that way—or it can be shaped by later environmental influences, such as a heavy tendency toward anger caused by poor physical health, or psychological and emotional causes such as things not going one's way. When the heavy anger arises purely from acquired factors, one must adjust the physical body and one's psychological and emotional state; once these obstructions disappear, the anger will naturally become milder.

For congenital anger and resentment, when dealing with people and situations, one should pay attention to considering matters from the other person's standpoint, look at problems more from the other person's perspective, try to understand them more, try to find reasons for them, switch scenarios, and put oneself in their shoes. In this way one will understand and forgive the other person. Consider more how hard things are for them, and feel more compassion for them; then anger will naturally lessen and diminish.

Whenever anger arises, one should carefully observe the causes and reasons for one's own anger, analyze the underlying causes, and find where the problem lies. If one discovers that one has improper attention (ayoniśo-manaskāra) and mistaken ideas and views, one must subdue and overcome them. If one discovers that one's sense of self is strong, one should contemplate the principle that the five aggregates (pañca-skandha) are without self; by subduing the sense of self, the mind of anger will decrease. If one is being too critical of the other person or the environment, one should contemplate the emptiness of the people and situations one encounters. Whenever the habitual tendency of anger manifests, one should know in one's mind that this is afflictive habit energy, that it is not in accordance with the Dharma, and that it will bring the retribution of anger. Over time, the anger will surely lessen and diminish.