Here's how to do it the Anger Meditation.

(For background on this meditation, see The Anger Meditation, Part 1.)

You must first pledge not to express or act on your anger for the duration of this exercise, and for a little while afterward. The reason for this is that this technique might make you feel even angrier for a while. It helps you to become more conscious of your anger, and this means that the anger is coming a bit closer to the surface.

Here are the steps:

At the heart of any attempt to use meditation in the field of leadership development is the idea of self-management. First, this means just being able to be appropriately in charge of your own mind, guaranteeing your ability to focus, solve problems, and behave appropriately.  At a deeper level, it means being able to develop your mind toward higher performance. 

Since writing One-Moment Meditation, I have met many people who were, at first, incredulous at my proposition that you can meditate in just a moment.

Many people assume that meditation takes a lot of time. Others think of meditation as an endurance test--the longer you can sit still, at peace, the more spiritual you are. Many people believe that the amount of time you spend in meditation has to "add up" before you "get it."

The unfortunate consequence of all this is that many people try to meditate and give up, or just don't try at all.

But time and time again, in seminars and workshops, I have taught people that it really is possible to make a make a meaningful change in their state of mind quickly--i.e. to meditate in a minute or less. Once they realize this, meditation suddenly becomes accessible. They realize that they can meditate for a moment whenever they need to, whether they are in waiting rooms, in traffic, in board rooms, or in between bites. They stop postponing peacefulness.