To control anger, the first step is becoming aware of it. With practice, we can learn to recognize the signs and take action before our feelings escalate. As soon as we notice that we are getting angry, we pay total attention to the feeling without trying to justify it. Anger grows when we remember past events, dwell on present situations, and imagine what might happen in the future. Instead, we use what we have learned about mindfulness to put out the fire. We think, “Anger is an unpleasant feeling. it has arisen in dependence on causes and conditions. Everything is impermanent. When these factors disappear, the unpleasant feeling will also disappear.”
Bhante Henepola Gunaratana.
The Four Foundations of Mindfulness in Plain English (Page 94).
Wisdom Publications (2012).