When someone speaks negatively about you, you usually feel that you need to retaliate. Every time you react, you create certain neural-pathways in your brain. The more you react, the more you strengthen those same pathways, while weakening others.
Overtime you build the habit of always reacting in a particular way whenever someone is negative toward you. These habitual reactions then lead you into more anger, fear, and hatred. Your need to punish whoever is causing you suffering, so you can find some sense of relief, only makes you suffer more.
Although habits are challenging to break, your mind is capable of changing. You can water the seeds of kindness, compassion, forgiveness, and love in your inner garden. You don’t have to water the seeds of anger, fear, hatred, delusion, and craving. When you are aware of what you are doing, of how you’re thinking and feeling and perceiving, you won’t react as blindly to the events of your life.
When someone is unpleasant, you want to react. You want to cause them the same amount of suffering that they caused in you. Only then, you believe, will you be satisfied, but you never are for long. While it is common to react when you feel angry, misunderstood, unloved, and so on, there is another option.
You can pause instead.
When you pause, you can use those few seconds to make peace with yourself. You can be mindful of your anger, fear, sadness, and uncertainty. You can be aware of what may happen if you do react.
All you need to do is return to your breath.
Counting deeply, notice what is happening: your heart beating, your head aching, your shoulders tensing. When you stop to breathe in and out, in and out, you can transform your destructive energy into compassionate energy.
Every irritation will be a chance for you to come back to yourself.
When you are angry with someone, you are usually more focused on them than on your own feelings. Your house is on fire, but rather than putting out the flames, you want to burn everything down.
If you can find the inner-space to tend to your own anger first, you will begin to feel relief. When you embrace your feelings, when you do not add fuel to the raging fire, you will gain insight into who you are. Then you can make more skillful choices.
You can acknowledge to yourself, “Breathing in, I feel anger. Breathing out, I feel anger.”
You kill your anger when you smile to it.
When you show compassion to yourself, you can turn what is destructive into what is healing. You don’t need to hide from anger or pretend that it doesn’t exist or judge yourself so harshly. Your tender care of your anger will make you a more peaceful person.
Sometimes when your emotions are loud, you cannot hear what other people are saying to you. When you can sit quietly with yourself — neither judging, expecting, nor condemning — then you can hear the world again. You and the world are one.
As you look at your thoughts, you can let go of your thoughts. As you look at your feelings, you can let go of your feelings. You can see what arises and passes.
When you are in a conversation, you don’t need to interrupt, justify yourself, or blame. You can just hear what someone is saying. Even if they are hateful, greedy, or full of wrong perceptions, you can listen to them deeply.
You can help them, even if only through your presence, your loving words, or your small actions. When you see their humanity in yourself, you want them to be free from their suffering.
Through a regular practice of mindful breathing, you can make peace with yourself.
When you are kind to your suffering, you can relieve the suffering of others.
Often when people listen to each other, they don’t really listen to each other. They only hear their own interpretations, opinions, and beliefs.
When you are not calm, when your mind is muddied by thoughts and feelings, then you are not aware. You react to events blindly then, lost in your stories. When you are present, you sink into stillness, connected to your mind-body. Muddy water clears when you are still.
If you feel upset, you don’t have to speak or act out. Return to your body instead. Breathe in and out. Listen to the other person’s perspective without internally commenting on whether they are right or wrong, good or bad. Speak truthfully, but compassionately, trying to understand what they mean.
Will your speech cause more suffering or will it bring harmony to your relationships?
When you make a mistake, apologize. You don’t have to conjure up excuses to justify yourself. Apologies can relieve a lot of suffering in the other person. At the same time, don’t abuse yourself either.
Practice forgiveness so you can let go of your burdens and begin again.
When you suffer, your suffering will affect others.
When you are peaceful, your peace will radiate out from within.
There is already a lot of violence in civilization. You have to be mindful of your thoughts, feelings, and actions, so that you do not contribute to more hatred, fear, anger, greed, and ignorance. Violence only creates more violence. To prevent the next war, you must practice peace now.