Meditation to find the Causes of Anger

1. Begin by remembering an incident in which you became angry or felt irritated. For example, you may have been late for an appointment and unable to find a place to park. Just as you had found a spot, another driver grabbed it before you could. 
2. Ask yourself, “Why did I get angry?” Try to identify both the stimulus of your anger and it’s underlying cause. 
3. Contemplate whether it is what people do that makes you angry, or whether it is your own evaluation of the situation. To help you, imagine sitting on a bus when, suddenly someone’s hands cover your eyes. Would you feel angry or frightened? How would your perception change if you turned around to recognize a friend you hadn’t seen for years? Would you still feel angry?
4. Holding these examples in mind, vow to analyze everyday sources of anger or irritation each time they arise, so that when you feel the first symptoms, you will ask yourself, “Why am I really getting angry?”