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Week 33
The 2020 Compassion Course Online
Thom Bond - Japanese Maple
With Thom Bond

Founder and Director of Education,


Week 33

The Concept

"Understanding Anger"

The Same Music, A Different Dance

"People don't make me angry. How I think makes me angry." 
- Marshall B.Rosenberg   

Many of us have grown up believing that we become angry because of what others do. Some believe that it is a necessary, natural and helpful emotion. No doubt, anger can and does serve us. At times it can save our lives or the lives of others - at other times, perhaps not.

Over the years, as I have studied and developed my relationship to feelings and needs, it has become evident to me that anger is a very special emotion. Unlike other emotions, it is a mixture of feelings and thoughts - thoughts that I can choose to focus on or not. By noticing my thoughts and choosing what thoughts I would like to pay attention to, I can experience the benefits anger offers, without the tragic and often devastating cost - to myself and to others.

What Is Anger?

We can look at anger as a combination of a judgment thought and an unmet need (or needs). When you think about it, you can probably identify these two conditions in any situation where you are (or were) angry.

For example, I used to get very angry when I was stuck in traffic. This was often because I had unmet needs for movement, effectiveness and choice. I also had a judgment thought - that I should not be stuck in traffic.

After some practice, whenever I realized this kind of thinking was going on, I was able to change my thoughts so that I would no longer have this miserable experience. You could say I became mindful. I realized the thought that "I should not be stuck in traffic" was not serving me. I realized that although I didn't necessarily like it, being stuck in traffic was a perfectly normal and inevitable part of driving a car on roads with other people who often wanted to go in the same direction I did. Also, at times, people would bump into each other and have to stop to take care of themselves and their vehicles.

When I thought about it this way, I realized that there was nothing "wrong". This allowed me to turn my attention to my needs. When I paid attention to my needs, I could see I was losing my sense of choice and my needs for movement and effectiveness were clearly unmet.

Now when I am stuck in traffic, I can usually figure out ways to address my unmet needs, or mourn that they will not be met as I thought they would. I will use the time to reflect on my day, or to catch up on my communications on my cell phone. I may listen to music. And yes, I still do get annoyed every now and then, although, a tiny fraction as much.

This is a small example, although the concepts and practices I use can be applied to much larger manifestations too. Thanks to the basic concepts and practices we have studied in this course, we have the working material to create a powerful shift in how we approach and move through our lives and our relationships.

That said, in the realm of compassionate thinking, working with anger is the "Big Leagues". It is an incredibly challenging undertaking and can often take many attempts before we see success. It requires a high state of mindfulness, slowing down, self-empathy, empathy for others and creativity - and it is possible.

Our Opportunity

We all have an opportunity - not to stop getting angry, but to respond and process our anger in a new, more life-serving and constructive way.

This is a big topic and a big undertaking. It influences our personal, professional and political lives. We will be working more with anger as the Compassion Course continues.
In Practice

"A Miracle in Philly"

A number of years ago, my partner inherited some furniture from her aunt who lived in Philadelphia. After some deliberation, we decided to rent a truck and pick it up ourselves.

My older son and I decided we would handle things and took off for Philly on a Sunday morning. It was a long drive from our home in upstate New York, although it turned out to be a beautiful sunny day and our spirits were high.
We turned the radio up and enjoyed our journey as we listened to the music in our rented truck. 

Four hours later, we were in downtown Philadelphia. As we ventured into the neighborhood, the streets were becoming narrower and narrower. As we approached our destination, the roads were tiny compared to our sizable moving van.

As I made the final turn down Pearl Street, Collin and I looked at each other with trepidation, as we realized the road was so narrow there was no way to turn around. It seemed that between the narrow lane and the cars that lined the street, to make it to our destination, we had our work cut out for us.

After about a hundred feet, we reached a spot where it was so narrow we had to move at a snail's pace. My son hung his head out of right side of the truck and I watched the left, as we slowly rolled down the street.

At the narrowest point, I asked him, "Are we good?" He waved his hand back and forth in what occurred to me as "go ahead". As I stepped on the gas, I could hear the crash of shattering glass and the snap of breaking plastic. In that moment, I realized my son's hand gesture meant "no way". We had broken one of the parked car's rear view mirrors completely off.

Realizing what had happened, I pulled the truck onto the sidewalk, to take a look and deal with the situation. As I opened the door, a very large unshaven man seemed to appear out of nowhere. He was furious. He grabbed me by my shirt and pulled me out of the truck and onto the sidewalk. As I struggled to break free of his grip, he dragged me into the street while my son looked on in horror.

He began pounding my face with his fist. A crowd began to form, cheering him on. As he continued the beating, blood was beginning drip off my brow into my eyes and I was becoming dizzy. It looked as if I was going to be beaten to death right there in front of my son.

In a moment of clarity, I remembered that I had my cell phone in my pocket. I scrambled to regain my balance and ran down the street while dialing 911, turning and running back toward my son and the truck as I spoke to the operator. The crowd dispersed like a frightened flock of birds as I ran back to the truck and jumped in. My son was there waiting... speechless with terror.

As I looked down to turn the ignition key and make our escape, I realized it was gone. We were trapped. I looked up and noticed the streets were now completely empty. Suddenly, the neighborhood looked like a ghost town - not a soul in sight.

For fifteen minutes we waited... perhaps the longest fifteen minutes of my life.

As we sat, we made our escape plan, in the event of my attacker returning. I would run into the street to get his attention, as my son would duck behind a nearby dumpster. I gave him my cell phone and we waited, scanning the abandoned street. Sitting there in the intense silence, I couldn't help but notice the irony of being in this situation on such a beautiful, warm and sunny day.

Suddenly, the silence was broken by a windowless, graffiti covered van skidding to a stop at the end of the street. We readied ourselves for our escape. As the rear doors of the van swung open, our fear turned to shock. Eight police officers, dressed in full protective gear, poured out of the vehicle and covered the street in military fashion. We watched, wavering between fear and relief. One of the officers gestured with his hand, signaling us to get down and stay in the truck. While two officers stayed behind, the others disappeared down the street. We waited and watched, as this seemingly surreal situation played out.

Five long minutes later, two officers returned with my attacker standing between them in handcuffs. A third officer approached us, with my missing keys in hand. As he handed them over, he explained to me that the car we had hit was owned by this man - in fact (I later found out), it was the only thing he owned. In fact, he was homeless and he slept in it. The officer continued to explain that the car didn't even run and was not registered or insured. He asked if I wanted to press charges.

I looked over the officer's shoulder at the man who had beaten me. Although it would have seemed natural to respond to his anger with more anger of my own, something completely unexpected happened.

All I could see was his pain. He seemed hopeless, flanked by the two large police officers, as he stared at the ground before him. All I could see was years of misfortune on his face, the pain that he had experienced... and, in that moment, I could clearly understand this man - how seeing his car, his bastion of security and his one physical stake on this planet being destroyed, had sent him over the edge.

Yes, I was pretty beat up - but I was safe. My son was safe. I would go back to my home and family and my life would return to normal. My wounds would heal.

As I looked down the street toward this shackled man, something became crystal clear to me. I refused to be part of the continuation of his pain and anger - pain that was so great, it spilled over onto me - and anger that was about to make his life even worse.

I told the officer that I wanted to speak with the man they had apprehended. The officer responded with an incredulous look. "No, you don't," he said with conviction. I took a deep breath, looked him straight in the eye and replied. "Yes, I do." After a few seconds, the officer shrugged his shoulders and walked over to my attacker and his captors. After some discussion, all four of them turned and walked toward me. I spoke to my attacker, as he looked down at the sidewalk between us.

"I'm sorry for hitting your car. I have insurance and I'll make sure it gets fixed." He slowly raised his head and we made eye contact for the first time. He studied me for a moment and finally spoke. "I'm sorry I hit you." He raised his cuffed limbs to shake my hand. As the stunned police officers looked on, I reached out, shook his hand and simply said, "I understand."

As I think back on that day, I realize a cycle of pain was broken, at least for that moment. It could have consumed me and destroyed him. I could have been part of the "locomotive of punitive justice" - depositions, court appearances, testimony, all designed to send this man to jail to be punished. He would have been arrested, prosecuted, imprisoned and separated from what little freedom and dignity he had left.

Instead, thanks to the clarity I was given in that moment, it was over - no judgment, no punishment, no anger, no hate - a world we could all live in.

My son and I drove off, with a police escort. We got out of the neighborhood, onto the larger roads and after a few minutes our escort dropped away. We just looked at each other in silence as I realized that what had just happened could have been very different for all of us. We both burst into tears... tears of relief, sorrow and gratitude. We turned the music back on.
Practice(s) for the Week

Practice #1 - Dismantling Anger

Think of a situation where you are experiencing anger in any of its forms (annoyance, indignation, outrage, etc.). Write down your observation. See Week 6 and Week 19 for help with this.

Next, write down your judgment thoughts, all of them... thoughts that describe what you might be thinking this person should or shouldn't be doing or thoughts about "what is wrong with them".

After that, see if you can identify some other feelings besides anger, like frustration, fear or sadness and write them down too.

Next, see if you can identify your unmet needs and write them down as well.

Finally, see if you can figure out how your need(s) might be met by changing your thoughts or actions.

Note: This is a wonderful exercise to do with the assistance of an empathy buddy.

Practice #2 - Heavy Lifting - Dismantling Anger and Making Requests

Go through Practice #1. This time, think of a request you might make to begin a dialog with the other person, that you can hear "no" to and still be OK (see Week 13 and Week 15). Hint: If you do actually make a request, starting with a "connection request" usually helps. Understanding what is alive in the other person will make a big difference if you want to experience a connection and communicate clearly and compassionately.

Note: This is VERY challenging work. Approach it with love and care for all involved and be prepared to "slow down". See Week 12 for help with this.
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