How to Subdue Hatred

Intense anger may be innate, present from birth, or it may arise due to environmental influences, such as physical health issues that lead to heightened anger, or psychological and emotional factors like encountering unfavorable circumstances. For anger stemming purely from acquired factors, one should adjust both the physical body and psychological/emotional states. Once these obstacles are eliminated, the intensity of anger will naturally diminish.

Regarding innate anger, when dealing with people or situations, one should consciously consider matters from the other party's perspective. Stand more often in the other's position, strive to understand them, and make an effort to find reasons for their behavior. Practice scenario substitution and put oneself in the other's place. This fosters understanding and forgiveness towards the other party. By frequently contemplating the difficulties faced by others and cultivating compassion for them, anger will naturally lessen and become lighter.

Whenever anger arises, one should carefully observe the causes and reasons behind it, analyze these factors, and identify the root of the problem. If one discovers improper mental attention or flawed thought patterns, they must be subdued and overcome. If a strong sense of selfhood is recognized, one should contemplate the principle of non-self in the five aggregates to subdue selfhood; this will reduce anger. If the issue is excessive criticism towards others or the environment, one should contemplate the emptiness of the encountered people and events. Every time the habitual tendency of anger manifests, one should mentally recognize that this is a defilement and habitual tendency, that it is improper, and that it will lead to the karmic retribution of anger. Over time, anger will inevitably lessen and diminish.