3. Use reason to stop anger
理智停止愤怒
When we feel anger coming to the fore try to take a step back and say to yourself “This anger will not help me in any way. This anger will make the situation worse.” Even if part of us remains angry our inner voice is helping us to distance our self from the emotion of anger.
当我们怒上心头时,赶紧打住,告诉自己:“这么生气又能怎样呢?发火只能使一切更糟吧。” 就算当时确实有些气愤不过,但在心里默念这些能稍微趋缓愤怒情绪。
4. Look kindly upon Others
和善看待对方
Another visualization, suggested by spiritual teacher Paramhansa Yogananda, is to see the anger-rousing agent as a 5 year old child. If you think of the other person as a helpless 5 year old child your compassion and forgiveness will come to the fore. If your baby brother accidentally stabbed you, you would not feel anger and desire to retaliate. Instead, you would just feel he is just too young to know any better. This exercise may be particularly useful for close members of the family who at times evoke your anger.
还有一个是视觉化的方法,用精神导师帕拉姆汉萨·尤迦南达的话来说,就是把对方看成一个耍脾气的5岁小孩。一旦你把对方看成一个无助的5岁小孩,心里就会感到同情与宽容了。如果是你的小弟弟不小心刺伤了你,你不至于愤怒到想要报复吧?或许,你会觉得弟弟太小还不懂事。当家人偶尔使你抓狂时,这个办法确实很管用。
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