How to Subdue the Mind of Anger

Heavy anger and resentment can be innate—present from birth—or shaped by later environmental conditioning. For example, heavy anger caused by poor physical health, or by psychological and emotional factors such as encountering things that go against one's wishes. When heavy anger stems purely from acquired factors, one must adjust the physical body and one's psychological and emotional state; once these obstructions disappear, anger will naturally become milder.

For innate anger, when dealing with people and situations, one should be mindful to consider matters from the other person's standpoint, look at problems more from their perspective, seek to understand them more, try to find reasons on their behalf, swap scenarios, and put oneself in their shoes. In this way, one will understand and forgive the other person. Consider more how difficult things are for them, and feel more compassion for them—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 identify where the problem lies. If one discovers that one has improper mental engagement (ayoniśo manaskāra) or mistaken views and concepts, one must subdue and overcome them. If one discovers that one's self-nature (the nature of self-clinging) is heavy, one should contemplate the principle that the five aggregates are without self; by subduing the self-nature, 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 matters one encounters. Whenever the habitual tendency of anger manifests, one should recognize in the mind that this is an afflictive habit, that it is not in accord with the Dharma, and that it will bring the retributive result of anger. Over time, anger will surely lighten and diminish.