by NinaSignal Series by Yuri ZlotnikovAlthough we tend to consider temper a “negative” emotion, it’s actually a health signal that notifies us to a growing threat. My friend Dr. Scott Lauze, who is both a therapist and practitioner of mindfulness meditation, says, “The way I think about it, rage is a normal response to certain situations, even a healthful one, and expressing that in a adroit path is normal and important.”Anger can signal there is a potential threat that is physical, feelings, or both. And the threat could be to the well-being or existence of yourself, of others, or even “of the organizations activities”, a community, or country that you care about.Generally, carrying antagonism in a skillful direction means bearing the yamas in mind as you react, especially the yama ahimsa( non-violence ), which is the number one yama in every yoga text, as well as satya( truthfulness ). But the adroit action to respond to your fury also depends on the particular situation. Sometimes the threat is real and is responding to it by working to find a possible solution to the problem can be the best response. In Real Change, Sharon Salzburg says: “When an interaction, party, or suffer stirs us exasperated, our the organizations and brains are effectively having an psychological “immune” response. We are telling ourselves to self-protect, the same way blood rushes to the site of an insect bite. It is often anger that turns our heart-thudding distress into action, that pushings us to actively protect someone’s right to be happy, to be health, to be whole.” — Real Change, sheet 59 So, fury at a real injustice or threat is not just a matter a healthy response but it can lead to beneficial acts and even to social activism.But other epoches, rage can be triggered automatically due to deep motifs of behavior created by previous suffers you’ve had. Charissa Loftis says that she suffered anger on a regular basis when interacting with her family because of these types of decorations: “I grew up in a dwelling recognized by PTSD, alcohol abuse, and sadnes. These matters heavily forced our interactions with each other, and over the decades, those interactions shaped our practices and familial capacities within the family.”In places like these, the automatic temper you react with, while natural, might be clouding the issues for you, avoiding you from experiencing a new mode of steering developments in the situation. In all such cases, a skilled response might convey taking a different tack. If the situation is one you want to improve, you might cultivate compassion for all those involved in the conflict. This is what Charissa did. She would like first of all practising tendernes for herself, which led to the loss her to be able to cultivate compassion for her parents, particularly for her leader who was a Vietnam War veteran. This, in turn, formed “todays opening” for her to see her family situation from a brand-new perspective and to deepening her wars accordingly, leading to a positive outcome for the entire family( envision Dissolving Family Related Anger for her story ). But when a situation is dangerous for you and there is no workable or healthful solution, the skillful response could be to walk away.Another possible danger with rage is impounding on to it for too long, contributing you to cycle again and again through the same negative feelings and pain memories. This form of feeling is announced anger. Resentment not only doesn’t resolve the conflicts you are reliving, but it can also cause you to experience, as Sharon Salzburg articulates it( Page 59 ), “emotional bondage.” Dr. Lauze describes indignation this route: “We hinder that little burning ember of anger alive and fan the flames from time to time. But, like a instructor “ve been told”, rancor is like lighting yourself on fire, hoping the other person dies of fume breath. It dissolves up hurting us more than it hurts the other person, who routinely has forgotten all about the precipitate contest and has moved on and has no idea you are harboring the resentment.”For resentment, there are many different proficiencies that you can use to “let go” of your rage so you can move on. See Letting Go, Part 1 for some ideas.What if, in the midst of anger, you can’t tell what the most adroit response would be? In the moment, see if you can take a deep breath and suspended for a “precious pause, ” as Patricia Walden requests it. This may give you a brief window in which to assess your current situation before simply reacting. If you have more than a moment, concentrates on your exhalation. After each inhalation, breath consciously and intentionally, maybe even making a “positive” announce as you do so. These awareness exhalations may tranquilize you down a bit and, as Iyengar yoga teacher Jarvis Chen illustrates, because anger attains your diaphragm tight, intentional exhalations can also help liberation that constriction.If you have more season, you can use your yoga practice to cool down from the heat of rage. Yoga stress management practices, such as supported inverted poses, restorative yoga, and steered relaxation, can phone down your fight, flight, or freeze response, which in turn can help you think more clearly. See Stress Management for When You’re Stressed for several ideas. Nonetheless, if you’re feeling too worked up for quieter practises, Jarvis suggests commencing with active yoga constitutes, especially those that get you out of your brain and into your body, such as Downward-Facing Dog pose, Standing Forward Bend, and even Handstand, if you do it. Then you can move on to one or more of your favorite stress management practices. When you’re ready, you can also practice one or more sessions of self-enquiry( tarka) to probe more passionately into the reasons for your exasperation. I’ll write about self-enquiry in the future, but for now I’ll end with a quote from Dr. Lynn Somerstein, who is both a yoga therapist and a psychoanalyst, and who describes herself as an “anger expert” because she grew up with people who were angry all the time and whose retaliatory frenzy induced her to hide her indignant feelings.“Yoga brings you closer to your mas, feelings, and mind. Thich Nhat Hanh said it best, “Breathing in, I know I am angry. Breathing out, I know that the feeling is in me.” The first step is to recognize and befriend your feelings, and then ask yourself why and how you are angry. Know that you are human, and the person you’re angry with is human, too.” — Dr. Lynn SomersteinSubscribe to Yoga for Healthy Aging by Email deg Follow Yoga for Healthy Aging on Facebook deg To line-up Yoga for Healthy Aging: A Guide to Lifelong Well-Being, go to Amazon, Shambhala, Indie Bound or your neighbourhood bookstore.
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