{"id":2579,"date":"2021-12-28T16:23:08","date_gmt":"2021-12-28T09:23:08","guid":{"rendered":"https:\/\/thailandfoundation.or.th\/?post_type=buddhism_meditatio&#038;p=2579"},"modified":"2025-05-15T20:27:51","modified_gmt":"2025-05-15T13:27:51","slug":"turning-anger-into-happiness-here-is-how-to-make-a-happy-2022","status":"publish","type":"post","link":"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/","title":{"rendered":"Turning Anger into Happiness &#8211; Here&#8217;s How to Make a Happy 2022"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0e2a\u0e32\u0e23\u0e1a\u0e31\u0e0d<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #0a0a0a;color:#0a0a0a\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #0a0a0a;color:#0a0a0a\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_1_What_is_anger\" >Part 1: What is anger<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_2_What_is_happiness\" >Part 2: What is happiness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_3_The_Buddhas_teachings_on_happiness\" >Part 3: The Buddha\u2019s teachings on happiness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_4_Theory\" >Part 4: Theory<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_5_Meditation_a_disciplined_mind_and_mindfulness\" >Part 5: Meditation, a disciplined mind, and mindfulness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_6_How_we_are_programmed\" >Part 6: How we are programmed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Part_7_A_simple_method_to_start_meditating\" >Part 7: A simple method to start meditating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/#Bibliography_and_Works_Cited\" >Bibliography and Works Cited<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"226\" height=\"302\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-1.png\" alt=\"\" class=\"wp-image-526613\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-1.png 226w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-1-225x300.png 225w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-1-112x150.png 112w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-1-9x12.png 9w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"226\" height=\"303\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-2.png\" alt=\"\" class=\"wp-image-526614\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-2.png 226w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-2-224x300.png 224w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-2-112x150.png 112w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-2-9x12.png 9w\" sizes=\"(max-width: 226px) 100vw, 226px\" \/><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<p class=\"has-text-align-center\"><em>(Photo credit: pinterest.com)<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_1_What_is_anger\"><\/span>Part 1: What is anger<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Every day, we go through life experiences that directly impacts our feelings and our emotions. While feelings are conscious, emotions can be either unconscious or conscious.<\/p>\n\n\n\n<p>Two of the most common emotions that you will experience daily are anger and happiness. The Oxford Advance Learner\u2019s Dictionary defines anger as \u201cthe strong feeling that you have when something has happened that you think is bad and unfair\u201d. Anger can be traced back to our ancestors\u2019 basic survival and was honed over the course of human history. It was the emotions that prepared humans to fight, one of the options in the \u2018fight, flight, or freeze\u2019 response of the sympathetic nervous system.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"321\" height=\"214\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image.png\" alt=\"\" class=\"wp-image-526612\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image.png 321w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-300x200.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-150x100.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-18x12.png 18w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:<\/em>&nbsp;<a href=\"https:\/\/bit.ly\/3p9iWiI\"><em>https:\/\/bit.ly\/3p9iWiI<\/em><\/a>)<\/p>\n\n\n\n<p>As we all know, experiencing anger and acting out on it can destroy relationships as well as emotional and mental well-being. There are many famous quotes that highlight the harms of anger, such as \u201cSpeak when you are angry, and you will make the best speech you will ever regret\u201d by Ambrose Bierce and \u201cTo be angry is to revenge the fault of others upon ourselves\u201d by Alexander Pope (qtd. in Pepper). Thousands of years before Bierce and Pope, the Buddha himself also commented on this deep-seated human emotion, including \u201cYou will not be punished for your anger, you will be punished by your anger\u201d and \u201cKeeping anger in mind is like holding a hot coal with the intention of throwing it on someone else; You are the one who burns in it.\u201d (qtd. in&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Prayudh_Payutto\">Payutto<\/a>)<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"285\" height=\"241\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-3.png\" alt=\"\" class=\"wp-image-526615\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-3.png 285w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-3-150x127.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-3-14x12.png 14w\" sizes=\"(max-width: 285px) 100vw, 285px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>Another less-known result of anger is that it can also damage one\u2019s physical health in the long term. This is because when one is in a state of anger, stress hormones are released that can destroy neurons in areas of the brain associated with judgment and short-term memory, and weaken the immune system. This could be linked with&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Gautama_Buddha\">the Buddha<\/a>\u2019s commentary on the physical state of a person to experiences anger often: \u201cAn angry person creates self-inflicted harm, for example: his appearance is wretched, his facial features are cheerless, he sleeps miserably, etc.\u201d (qtd. in Payutto).<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-4.png\" alt=\"\" class=\"wp-image-526616\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-4.png 600w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-4-300x300.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-4-150x150.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-4-12x12.png 12w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\"><em>(\u0e20\u0e32\u0e1e\u0e08\u0e32\u0e01&nbsp;<a href=\"https:\/\/bit.ly\/3eqcKwD\">https:\/\/bit.ly\/3eqcKwD<\/a>)<\/em><\/p>\n\n\n\n<p>Anger results from a combination of three components: a trigger event, the personality traits of the individual experiencing the event, and the individual\u2019s appraisal of the situation. Perhaps most importantly is cognitive appraisal\u2014appraising a situation as blameworthy, unjustified, punishable, etc. The combination of these components determines if, and why, people get angry.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_2_What_is_happiness\"><\/span>Part 2: What is happiness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While not the exact opposite of anger, happiness could also be considered a state where anger does not exist. As the Buddha said, \u201cElimination of anger is happiness\u201d. The Oxford Advance Learner\u2019s Dictionary defines happiness as \u201cthe state of feeling or showing pleasure\u201d and could be expanded to \u201ca state of well-being that encompasses living a good life, one with a sense of meaning and deep contentment\u201d<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"379\" height=\"238\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-5.png\" alt=\"\" class=\"wp-image-526617\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-5.png 379w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-5-300x188.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-5-150x94.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-5-18x12.png 18w\" sizes=\"(max-width: 379px) 100vw, 379px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>It is safe to assume that all beings wish to exist in a state of happiness and contentment, even if it is a very difficult task and our everyday life is fraught with events that detract or distract us from that goal. As Saint Augustine said, \u201cA man still wishes to be happy even when he so lives as to make happiness impossible\u201d (qtd. in Pepper).<\/p>\n\n\n\n<p>While anger destroys relationships and mental, emotional, and physical well-being, happiness can improve our physical health; feelings of positivity and fulfillment seem to benefit cardiovascular health, the immune system, inflammation levels, and blood pressure, among other things. Happiness has even been linked to a longer lifespan as well as a higher quality of life and well-being.<\/p>\n\n\n\n<p>So where does happiness come from? Just like anger, happiness stems from trigger events, the personality traits of the individual experiencing the event, and the individual\u2019s appraisal of the situation. Trigger events may include achievements, marital status, social relationships, life circumstances, genetic makeup, even our neighbors.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"260\" height=\"468\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-6.png\" alt=\"\" class=\"wp-image-526618\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-6.png 260w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-6-167x300.png 167w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-6-83x150.png 83w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-6-7x12.png 7w\" sizes=\"(max-width: 260px) 100vw, 260px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>In life, we strive for the perfection in these trigger events because we believe that it will lead us to happiness. In the Buddha\u2019s teachings, however, he points out an easy way to achieve happiness that does not require the pursuit of perfection in trigger events at all. Rather, he teaches us that happiness can be created within ourselves: \u201cThe disciplined mind brings happiness\u201d (qtd. in Bomhard). Essentially, the Buddha is suggesting that by training the mind, you can literally create happy thoughts. We will look at how to train the mind further in Part 7.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"269\" height=\"277\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-7.png\" alt=\"\" class=\"wp-image-526619\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-7.png 269w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-7-146x150.png 146w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-7-12x12.png 12w\" sizes=\"(max-width: 269px) 100vw, 269px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>For now, let\u2019s explore the Buddha\u2019s teachings on happiness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_3_The_Buddhas_teachings_on_happiness\"><\/span><strong><u>Part 3: The Buddha\u2019s teachings on happiness<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If I ask you to picture the Buddha, you might imagine a man in a saffron-colored robe sitting crossed-legged under a tree, eyes closed, with a faint smile on his face. If I ask you to imagine Buddhist monks, you probably imagine clean-shaven men in similar saffron-colored robes, praying or chanting, with serene expressions and faint smiles, just like the Buddha. Everyone seems, apparently, to be very happy.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"249\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-8.png\" alt=\"\" class=\"wp-image-526620\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-8.png 375w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-8-300x199.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-8-150x100.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-8-18x12.png 18w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:&nbsp;<a href=\"https:\/\/wisdomquotes.com\/buddha-quotes\/\">https:\/\/wisdomquotes.com\/buddha-quotes\/<\/a><\/em>)<\/p>\n\n\n\n<p>Surprisingly, being happy and serene is not the ultimate goal of Buddhism (that is&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Nirvana\"><em>nibbana<\/em>&nbsp;or&nbsp;<em>nirvana<\/em><\/a><em>&nbsp;=&nbsp;<\/em>freedom from desire or supreme happiness), although it is a byproduct of it. By following the teachings of the Buddha, you will find yourself more mindful and, as a result, less susceptible to the triggers that cause anger. The Buddha himself has said many things on anger (qtd. in Payutto):&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"224\" height=\"171\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-9.png\" alt=\"\" class=\"wp-image-526621\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-9.png 224w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-9-150x115.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-9-16x12.png 16w\" sizes=\"(max-width: 224px) 100vw, 224px\" \/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"150\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-10.png\" alt=\"\" class=\"wp-image-526622\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-10.png 225w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-10-150x100.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-10-18x12.png 18w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo Credit: pinterest.com<\/em>)<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201cOne should not yield to anger.\u201d<\/p>\n\n\n\n<p>\u201cOne must give up anger.\u201d<\/p>\n\n\n\n<p>\u201cOne should conquer those who are angry through loving-kindness.\u201d<\/p>\n\n\n\n<p>\u201cElimination of anger is happiness.\u201d<\/p>\n\n\n\n<p>\u201cOne lives happily by not hating anyone.\u201d<\/p>\n\n\n\n<p>\u201cThe disciplined mind brings happiness.\u201d<\/p>\n<\/blockquote>\n<\/div>\n<\/div>\n\n\n\n<p>The teachings of the Buddha on how to lessen anger and be more mindful can be divided into two parts: theory and practice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_4_Theory\"><\/span><strong><u>Part 4: Theory<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The theories of the Buddha are essentially his counsels and teachings, passed on through the thousands of years since he attained&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Enlightenment_in_Buddhism\">enlightenment<\/a>. According to the Buddha, to be in control of our anger, we have to endeavor to preclude the arising of anger that has not yet arisen; we have to endeavor to eliminate the anger that has already arisen; we have to endeavor to cause the arising of happiness that has not yet arisen; we have to endeavor to increase and to consciously reproduce the happiness that has already arisen; and to develop them fully.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"321\" height=\"321\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-11.png\" alt=\"\" class=\"wp-image-526623\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-11.png 321w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-11-300x300.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-11-150x150.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-11-12x12.png 12w\" sizes=\"(max-width: 321px) 100vw, 321px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>In daily life, we should control or manage our feelings. Whenever we encounter arousal of anger, we should reflect wisely \u2013 to think carefully, especially about possibilities \u2013 and choose good options. We should avoid being under the influence of&nbsp;<a href=\"https:\/\/www.verywellmind.com\/what-is-a-cognitive-bias-2794963\">cognitive biases<\/a>.<\/p>\n\n\n\n<p>We must try or train ourselves to think wisely. By virtue of wise reflection (or wholesome desire, the wish to do good), un-arisen anger will not arise and arisen anger will wane or disappear.&nbsp;&nbsp;<\/p>\n\n\n\n<p>The Buddha further advised that if anger arises, one can try to control it in the following ways (qtd. in Payutto):<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>To think about or paying attention to something else. If by doing this, the anger still prevails;<\/li>\n\n\n\n<li>To consider the harm of anger \u2013 on how it leads to destruction and suffering. If the anger still prevails;<\/li>\n\n\n\n<li>To conduct one\u2019s life by not paying attention to the anger. If it still prevails;<\/li>\n\n\n\n<li>To reflect on the conditioned nature of anger: to hold it in awareness as object of study for increasing knowledge, rather than considering it as a personal problem. If the anger still prevails;<\/li>\n\n\n\n<li>To clamp down on one\u2019s teeth and press one\u2019s tongue to the roof of one\u2019s mouth, making a firm determination to restrain and eliminate the anger.<\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"314\" height=\"314\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-12.png\" alt=\"\" class=\"wp-image-526624\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-12.png 314w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-12-300x300.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-12-150x150.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-12-12x12.png 12w\" sizes=\"(max-width: 314px) 100vw, 314px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit: pinterest.com<\/em>)<\/p>\n\n\n\n<p>On a tangent, the Buddha advised his followers not even to get angry with people criticizing him or his teachings, but only if they say falsehoods: \u201cIf anyone should speak in disparagement of me or my teachings, you should not be angry, resentful or upset on that account. If they falsely disparage me or my teachings, then you must explain what is incorrect and what is correct\u201d (qtd. in Payutto).<\/p>\n\n\n\n<p>Theories and teachings, however, can only bring us to a certain level of understanding and awareness. Therefore, the Buddha also stressed the importance of practicing&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/th\/buddhism_meditatio\/meditation-in-thailand\/\">meditation<\/a>, which will lead us to a disciplined mind that can be a source of happiness.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"378\" height=\"477\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-13.png\" alt=\"\" class=\"wp-image-526625\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-13.png 378w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-13-238x300.png 238w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-13-119x150.png 119w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-13-10x12.png 10w\" sizes=\"(max-width: 378px) 100vw, 378px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo Credit:&nbsp;<a href=\"https:\/\/www.parallax.org\/product\/anhs-anger\/\">Anh\u2019s Anger<\/a>&nbsp;written by Gail Silver, Illustrated by Christiane Kromer&nbsp;<\/em>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_5_Meditation_a_disciplined_mind_and_mindfulness\"><\/span><strong><u>Part 5: Meditation, a disciplined mind, and mindfulness<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Buddhism is well-known for its meditation, mantras, and rhythmic recitations. While sometimes it may seem ritualistic, these practices are ways to physically train the mind to be in a state of stillness and peace. In recent years, the western world has seemed to catch on to the benefits of meditation and countless of books and articles have been written on these millennia-old practices of South Asia.<\/p>\n\n\n\n<p>Meditation (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Bhavana\"><em>bhavana<\/em><\/a>&nbsp;in Pali and Sanskrit) is as simple as it is complicated. In its simplest form, known as&nbsp;<a href=\"https:\/\/en.wikipedia.org\/wiki\/Samatha\"><em>samatha<\/em><\/a>, slowing down the breath and concentrating on the inhales and exhales will lower the body\u2019s physiological functions, helping to achieve a state of physical calm and peace. Next is the more difficult task of lowering psychological functions, teaching the mind to become focused and attentive, chasing away random thoughts and distractions; this when insight is achieved. Through meditation, we can arrive at a state of unconcentrated distraction, or&nbsp;<a href=\"https:\/\/encyclopediaofbuddhism.org\/wiki\/Samadhi\"><em>samadhi<\/em><\/a>&nbsp;in Pali and Sanskrit.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"294\" height=\"417\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-14.png\" alt=\"\" class=\"wp-image-526626\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-14.png 294w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-14-212x300.png 212w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-14-106x150.png 106w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-14-8x12.png 8w\" sizes=\"(max-width: 294px) 100vw, 294px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\"><em>Bodhisattva seated in meditation. Afghanistan, 2nd century CE,<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:&nbsp;<\/em><a href=\"https:\/\/bit.ly\/3qeByNo\"><em>https:\/\/bit.ly\/3qeByNo<\/em><\/a>)<\/p>\n\n\n\n<p>Every time that we are exposed to trigger events, our body goes into a \u201cfight, flight, or freeze\u201d response involuntarily. If we can take a pause between the trigger event and the response through breathing, most likely we will have better options. As mentioned above, a trigger even can sometimes lead to anger, which is part of the neurological \u201cfight\u201d response, but if we can steer our self away from that response through just pausing, we might not feel anger at all.<\/p>\n\n\n\n<p>Think about this: on a very busy day, if you take a minute to take a long deep breath and then an equally long exhale, you will most likely feel calmer. The slower you breathe, the more you can control your breath, the calmer your physical body will become.<\/p>\n\n\n\n<p>A word that has become popular recently is \u2018<a href=\"https:\/\/tricycle.org\/beginners\/buddhism\/what-is-mindfulness\/\">mindfulness<\/a>\u2019, and it is what is described above. Most of the times, we live reactively and responsively. We go through life as we have always done; we react without thinking; we respond to things automatically. Mindfulness asks us to be aware of our thoughts and actions at every moment.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"281\" height=\"295\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-15.png\" alt=\"\" class=\"wp-image-526627\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-15.png 281w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-15-143x150.png 143w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-15-11x12.png 11w\" sizes=\"(max-width: 281px) 100vw, 281px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\"><em>(\u0e20\u0e32\u0e1e\u0e08\u0e32\u0e01&nbsp;<a href=\"https:\/\/bit.ly\/3sBtYiF\">https:\/\/bit.ly\/3sBtYiF<\/a>)<\/em><\/p>\n\n\n\n<p>Mindfulness is strongly tied to meditation. It is impossible to be mindful without incorporating a daily practice of meditation in your life. We are all programmed to respond and react, but to stop, pause, and think \u2013 to be mindful \u2013 is not our second nature. But it can be cultivated.<\/p>\n\n\n\n<p>Mindfulness makes us live in the present. It helps us to remain fully attentive to what we are experiencing or doing in each moment. Have you ever sat there and thought of something that has happened and derived some emotion out of it? That is an example of falling into the past \u2013 you are thinking of something in your brain, your mind, and not what is happening. &nbsp;Alternatively, if you begin to think about things that have not yet come to pass, then you are focusing on the future, on something that does not exist. To be mindful means that you are living in the present.<\/p>\n\n\n\n<p>We will look at how to be mindful in Part 7. But first let\u2019s talk about the science behind meditation and mindfulness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_6_How_we_are_programmed\"><\/span><strong><u>Part 6: How we are programmed<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Right behind your forehead is the prefrontal cortex and the limbic system. This is the parts of your brain where actions and thoughts occur, where decisions are made, where reasoning occurs. Inside the limbic system is the amygdala, the storehouse of our emotions.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"358\" height=\"275\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-16.png\" alt=\"\" class=\"wp-image-526628\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-16.png 358w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-16-300x230.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-16-150x115.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-16-16x12.png 16w\" sizes=\"(max-width: 358px) 100vw, 358px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:&nbsp;<\/em><a href=\"https:\/\/binged.it\/3mjX2HQ\"><em>https:\/\/binged.it\/3mjX2HQ<\/em><\/a><em>)<\/em><\/p>\n\n\n\n<p>The amygdala is the part of the brain that is responsible for the fight or flight response. It is the part of us that is pure instinct, passed down to us from our ancestors through millennia of survival. It is essentially how we are programmed, how we would function if rational thought would cease to exist. While this may not sound particularly helpful, we must remember that millennia ago, our world was not like this. It was through the fight or flight responses generated through this \u2018monkey brain\u2019 that we as humans survived. But nowadays, in this world, the triggers and stimuli are different. There are so many things that affect our stress levels, and it is easy for the amygdala to come to our protection, even if we don\u2019t need its protection.<\/p>\n\n\n\n<p>Most of the time, our actions are determined by the activity in our prefrontal cortex. That is, when life is going as expected or as usual, we all tend to act rationally because the prefrontal cortex is in charge. When we are threatened or stressed \u2013 that is, when fear or anger is triggered \u2013 the amygdala takes over the prefrontal cortex is what is known as the \u2018amygdala hijack\u2019. It literally means what the name suggests: the emotional part of us takes over the rational part.<\/p>\n\n\n\n<p>Try to recall the last time you were angry. Did you say or do something that you regret afterwards? Did you say or do something that wasn\u2019t \u2018the usual you\u2019? But it was you, just the emotional, irrational part of you. And unfortunately, the emotional and irrational part of us tend to do quite a bit of damage to our relationships and our lives.<\/p>\n\n\n\n<p>Let\u2019s walk through a normal morning. The sound of an alarm wakes you up \u2013 that noise itself could be a stressor. You might roll over and pick up your phone to see messages \u2013 another stressor. Commuting to work could be a stressor. The hustle and bustle of the local coffeeshop could be a stressor. Within just a few hours after waking up, you have already been exposed to so many stressors! The amygdala is already on alert and active, and it would be so easy to become angry if someone does the wrong thing or something goes wrong to tip us on to the wrong side if we are not aware.<\/p>\n\n\n\n<p>If we gave in to all triggers, if we are not mindful of our emotions, we could possibly be angry and upset all day.<\/p>\n\n\n\n<p>On the other hand, if we are mindful, if we notice what is happening, if we can take control of our attention, we can take control back from the amygdala. Studies have shown that those who practice&nbsp;<a href=\"https:\/\/kripalu.org\/resources\/your-brain-mindfulness-meditation#:~:text=Specifically%2C%20mindfulness%20meditation%20has%20been%20shown%20to%20reduce,amygdala%20tend%20to%20experience%20more%20depression%20and%20anxiety.\">meditation can quiet their amygdalae and prevent this hijack<\/a>. In the long run, meditation thickens the prefrontal cortex and shrinks the amygdala, mitigating the risks of future hijacks.<\/p>\n\n\n\n<p>In this way, your brain can be trained, just like any other part of your body. Think about the heart. The heart is an organ that we can train to be stronger by doing&nbsp;<a href=\"https:\/\/www.thehealthboard.com\/what-is-cardiovascular-training.htm\">cardiovascular exercises<\/a>. The muscles in our body can become stronger with resistance training. Our vocal cords, also a muscle, can also be trained to become stronger. What seems impossible can be possible with discipline and practice. Just imagine athletes, singers, acrobats \u2013 they train so that they can perform difficult feats easily. Therefore, if we train our brains through meditation, what seems impossible \u2013 like turning anger into happiness \u2013 could be possible.&nbsp;It is like transforming salt water into drinking water \u2013&nbsp;<a href=\"https:\/\/www.wikihow.com\/Turn-Salt-Water-Into-Drinking-Water\">by process of removing salt from saltwater<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"527\" height=\"303\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-17.png\" alt=\"\" class=\"wp-image-526629\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-17.png 527w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-17-300x172.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-17-150x86.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-17-18x10.png 18w\" sizes=\"(max-width: 527px) 100vw, 527px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:&nbsp;<\/em><a href=\"https:\/\/binged.it\/3mjrfql\"><em>https:\/\/binged.it\/3mjrfql<\/em><\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Part_7_A_simple_method_to_start_meditating\"><\/span><strong><u>Part 7: A simple method to start meditating<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In Buddhism, the goal of meditation is to reach&nbsp;<em>samadhi<\/em>, or \u2018concentration\u2019, which would eventually lead to the highest meditational experiences in Buddhism.<\/p>\n\n\n\n<p>While we might not be Buddhist monks and our goal is not nirvana, we can still practice meditation to cultivate a mindfulness that will help us to be more aware of our reactions to trigger events and learn to control our emotions.<\/p>\n\n\n\n<p>Living in this current fast-paced world with so many distractions, we are used to being aware and responsive all the time. Meditation asks us to simply sit (or stop) and let go. It does not ask us to think further, act, or respond. Being still is not something we are used to nowadays. We act and we react. Learning to stop gives us time to focus and train our minds to be less reactive and more conscious. See how to meditate in detail&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/th\/buddhism_meditatio\/meditation-in-thailand\/\">\u0e44\u0e14\u0e49\u0e17\u0e35\u0e48\u0e19\u0e35\u0e49 \u0e41\u0e25\u0e30\u0e17\u0e35\u0e48\u0e19\u0e35\u0e49<\/a>.<\/p>\n\n\n\n<p>However, the following steps are how I would in short suggest you start your meditation practice:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Find a quiet space.<\/li>\n\n\n\n<li>Find a comfortable seat. Some people don\u2019t like to sit on a hard floor, so maybe find a soft pillow. But if sitting crossed-legged is difficult for you, you can also sit on a chair.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-18.png\" alt=\"\" class=\"wp-image-526630\" style=\"width:145px;height:auto\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-18.png 200w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-18-100x150.png 100w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-18-8x12.png 8w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><figcaption class=\"wp-element-caption\"><em>(\u0e20\u0e32\u0e1e\u0e08\u0e32\u0e01\u00a0<a href=\"https:\/\/bit.ly\/3mwVxWE\">https:\/\/bit.ly\/3mwVxWE<\/a>)<\/em><\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"130\" height=\"182\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-19.png\" alt=\"\" class=\"wp-image-526631\" style=\"width:156px;height:auto\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-19.png 130w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-19-107x150.png 107w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-19-9x12.png 9w\" sizes=\"(max-width: 130px) 100vw, 130px\" \/><figcaption class=\"wp-element-caption\"><em>(\u0e20\u0e32\u0e1e\u0e08\u0e32\u0e01\u00a0<a href=\"https:\/\/www.wildmind.org\/posture\/chair\">https:\/\/www.wildmind.org\/posture\/chair<\/a>)<\/em><\/figcaption><\/figure><\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"130\" height=\"191\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-20.png\" alt=\"\" class=\"wp-image-526632\" style=\"width:150px;height:auto\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-20.png 130w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-20-102x150.png 102w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-20-8x12.png 8w\" sizes=\"(max-width: 130px) 100vw, 130px\" \/><figcaption class=\"wp-element-caption\"><em>(\u0e20\u0e32\u0e1e\u0e08\u0e32\u0e01\u00a0<a href=\"https:\/\/www.wildmind.org\/posture\/chair\">https:\/\/www.wildmind.org\/posture\/chair<\/a>)<\/em><\/figcaption><\/figure><\/div><\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set up a timer \u2013 maybe start at 5 or 10 minutes. Close your eyes.<\/li>\n\n\n\n<li>This is when your monkey brain will take over. The monkey mind is what its name suggests \u2013 the part of the mind that swings and wanders from thought to thought. It is distracted, chasing one idea after another.<\/li>\n\n\n\n<li>Don\u2019t chase those thoughts. Put them aside. Imagine each thought like a cloud: you see them, and recognize them, and put them aside. This will probably be the hardest part.<\/li>\n\n\n\n<li>Continue to breathe, focusing on the breath and putting thoughts aside as they arise. Keep on doing this until your timer ends.<\/li>\n<\/ul>\n\n\n\n<p>As for&nbsp;<a href=\"https:\/\/newsnationusa.com\/news\/entertainment\/streaming-media\/whats-the-science-behind-meditation-cnn-video\/\">when and how long to meditate<\/a>, it is up to you to find the best time that suits you and is conducive to peace and quiet. For me, I practice meditation every morning for thirty minutes. It is a peaceful way for me to start the day and remind myself to be mindful for the rest of the day. Some people, I know, however, like to practice meditation at night, to cleanse and destress after a long day.<\/p>\n\n\n\n<p>Please notice that I do not ask that you feel happy all the time. We are all only humans, after all, but I ask you to be mindful. But every time you feel anger, try to be conscious about it, use the techniques you learn through meditation \u2013 such as breathing, awareness, concentration \u2013 to analyze if you really need to be angry about this issue, or is it just a passing emotion that you could let go off or turn into a positive emotion.<\/p>\n\n\n\n<p>The first few times you meditate, more likely than not, you will not succeed. You will not be able to \u2018quiet\u2019 the mind. You will feel bored. You might fall asleep. You might find that your thoughts are louder than ever. You will, frankly, probably not feel any benefits from those 5-10 minutes except more stress or boredom.<\/p>\n\n\n\n<p>But I ask you to continue and not give up. Like the athlete and singer analogies above, success comes from practice. It would be surprising if you are able to meditate well the first time \u2013 or even tenth. Even seasoned practitioners of meditation, or even Buddhist monks, struggle with practicing because in a way, humans have been programmed, through evolution, to always react for survival. Meditation is essentially reprogramming our brains, to make the rational part stronger than the emotional part.<\/p>\n\n\n\n<p>Any time it becomes difficult to practice, I suggest that you remind yourself that athletes must practice, too. Achievements come from perseverance and practice, and if you don\u2019t give up, one day you will become good at it. The first tries are the hardest, and once you find your balance, it will be rewarding.<\/p>\n\n\n\n<p>Lastly, I would like to wish all the readers a \u2018Very Happy New Year 2022\u2019 and would like to give the Buddha\u2019s advice from Dhammapada as another gift to ponder: \u201cDo not run after sense pleasures and neglect the practice of meditation. If you forsake the practice of morality, concentration, and insight and get caught up in the pleasures of the world, you will come to envy those who put meditation first.\u201d<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"350\" height=\"351\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-21.png\" alt=\"\" class=\"wp-image-526633\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-21.png 350w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-21-300x300.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-21-150x150.png 150w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/image-21-12x12.png 12w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure><\/div>\n\n\n<p class=\"has-text-align-center\">(<em>Photo credit:&nbsp;<\/em><a href=\"https:\/\/bit.ly\/3qff3bl\"><em>https:\/\/bit.ly\/3qff3bl<\/em><\/a>)<\/p>\n\n\n\n<p>******<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bibliography_and_Works_Cited\"><\/span><strong>Bibliography and Works Cited<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cAnger.\u201d Oxford Advance Learner\u2019s Dictionary. Oxford University Press, 2021. Web. 12 December 2021.<\/li>\n\n\n\n<li>\u201cAnger\u201d.\u00a0<em>Psychology Today<\/em>, Sussex Publishers, LLC., 2021,\u00a0<a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/anger\">https:\/\/www.psychologytoday.com\/us\/basics\/anger<\/a>. Accessed 12 December 2021.<\/li>\n\n\n\n<li>\u00a0McLean, Steve. \u201cThe Tragically Hip.\u201d The Canadian Encyclopedia, 26 Mar. 2015, Historica Canada. www.thecanadianencyclopedia.com\/en\/article\/the-tragically-hip-emc. Accessed 27 Jun. 2016.<\/li>\n\n\n\n<li>Bomhard, Allan R., translator.\u00a0<em>The Dhammapada<\/em>. Charleston Buddhist Fellowship, 2013.<\/li>\n\n\n\n<li>Goleman, Daniel and Richard H. Davidson.\u00a0<em>The Science of Meditation: How to Change Your Brain, Mind and Body<\/em>. Penguin Life, 2017.<\/li>\n\n\n\n<li>\u201cHappiness.\u201d Oxford Advance Learner\u2019s Dictionary. Oxford University Press, 2021. Web. 12 December 2021.<\/li>\n\n\n\n<li>Ireland, Tom. \u201cWhat Does Mindfulness Meditation Do to Your Brain?\u201d\u00a0<em>Scientific American<\/em>, Nature America, Inc., 12 June 2014,\u00a0<a href=\"https:\/\/blogs.scientificamerican.com\/guest-blog\/what-does-mindfulness-meditation-do-to-your-brain\/\">https:\/\/blogs.scientificamerican.com\/guest-blog\/what-does-mindfulness-meditation-do-to-your-brain\/<\/a>. Accessed 12 December 2021.<\/li>\n\n\n\n<li>Kral, Tammi R.A., et al. \u201cImpact of short- and long-term mindfulness meditation training on amygdala reactivity to emotional stimuli\u201d\u00a0<em>NeuroImage<\/em>, vol. 181, 1 November 2018, pp. 301-313.\u00a0<em>ScienceDirect<\/em>, doi: 10.1016\/j.neuroimage.2018.07.013<\/li>\n\n\n\n<li>Payutto, P.A.\u00a0<em>Buddhadhamma: The Laws of Nature and Their Benefits to Life<\/em>. Buddhadhamma Foundation, 2017.<\/li>\n\n\n\n<li>Pepper, Margaret.\u00a0<em>A Dictionary of Religious Quotations<\/em>. Andre Deutsch Ltd., 1989.<\/li>\n\n\n\n<li>Prebish, Charles S.\u00a0<em>The A-to-Z of Buddhism<\/em>. Vision Books, 2014.<\/li>\n\n\n\n<li>\u201cWhat Is Happiness?\u201d\u00a0<em>Psychology Today<\/em>, Sussex Publishers, LLC., 2021,\u00a0<a href=\"https:\/\/www.psychologytoday.com\/us\/basics\/happiness\">https:\/\/www.psychologytoday.com\/us\/basics\/happiness<\/a>. Accessed 12 December 2021.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"translation-block\">\u0e41\u0e1b\u0e25\u0e1b\u0e23\u0e31\u0e1a\u0e08\u0e32\u0e01\u0e1a\u0e17\u0e04\u0e27\u0e32\u0e21 On World Health Day, Know the Buddha\u2019s Advice on Achieving Mental Health \u0e0b\u0e36\u0e48\u0e07\u0e40\u0e02\u0e35\u0e22\u0e19\u0e42\u0e14\u0e22\u0e1c\u0e39\u0e49\u0e41\u0e1b\u0e25\u0e40\u0e0a\u0e48\u0e19\u0e01\u0e31\u0e19\n&lt;br\n<b>\u0e1c\u0e39\u0e49\u0e41\u0e1b\u0e25<\/b><br>\u0e14\u0e23. \u0e44\u0e1e\u0e11\u0e39\u0e23\u0e22\u0e4c \u0e2a\u0e07\u0e04\u0e4c\u0e41\u0e01\u0e49\u0e27<\/p>\n\n\n\n<p>December 2021<\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>(Photo credit: pinterest.com) Part 1: What is anger Every day, we go through life experiences that directly impacts our feelings and our emotions. While feelings are conscious, emotions can be either unconscious or conscious. Two of the most common emotions that you will experience daily are anger and happiness. The Oxford Advance Learner\u2019s Dictionary defines [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2582,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[194,29],"tags":[278],"class_list":["post-2579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-spiritual-values","category-spiritual-values-and-meditation","tag-articles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Turning Anger into Happiness - Here&#039;s How to Make a Happy 2022 - Thailand Foundation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Turning Anger into Happiness - Here&#039;s How to Make a Happy 2022 - Thailand Foundation\" \/>\n<meta property=\"og:description\" content=\"(Photo credit: pinterest.com) Part 1: What is anger Every day, we go through life experiences that directly impacts our feelings and our emotions. 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The Oxford Advance Learner\u2019s Dictionary defines [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/thailandfoundation.or.th\/th\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\/\" \/>\n<meta property=\"og:site_name\" content=\"Thailand Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/thailandfoundation\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-28T09:23:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-15T13:27:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/12\/Picture7.png\" \/>\n\t<meta property=\"og:image:width\" content=\"321\" \/>\n\t<meta property=\"og:image:height\" content=\"214\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tayud Mongkolrat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@foundationthai\" \/>\n<meta name=\"twitter:site\" content=\"@foundationthai\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tayud Mongkolrat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 \u0e19\u0e32\u0e17\u0e35\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/\"},\"author\":{\"name\":\"Tayud Mongkolrat\",\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/#\\\/schema\\\/person\\\/7ffa637683194de67966e1691d045414\"},\"headline\":\"Turning Anger into Happiness &#8211; Here&#8217;s How to Make a Happy 2022\",\"datePublished\":\"2021-12-28T09:23:08+00:00\",\"dateModified\":\"2025-05-15T13:27:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/\"},\"wordCount\":3673,\"publisher\":{\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/thailandfoundation.or.th\\\/wp-content\\\/uploads\\\/2021\\\/12\\\/Picture7.png\",\"keywords\":[\"Articles\"],\"articleSection\":[\"Articles\",\"Spiritual Values &amp; Meditation\"],\"inLanguage\":\"th\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/\",\"url\":\"https:\\\/\\\/thailandfoundation.or.th\\\/turning-anger-into-happiness-here-is-how-to-make-a-happy-2022\\\/\",\"name\":\"Turning Anger into Happiness - 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