Anger is a raging emotion that we experience in situations when we have a heated argument with a loved one or perhaps when we are enraged by the antics of our coworkers. It becomes quite difficult to tackle. Holding on to anger, as Buddha phrased it, is like grabbing hot coal with the goal of tossing it at someone else; you are the one who gets burned. Some of us who are short-tempered sometimes get worked up over minor blunders. And because we can't think clearly when we are angry, we make wrong decisions and act carelessly.
Holding on to anger, as Buddha phrased it, is like grabbing hot coal with the goal of tossing it at someone else; you are the one who gets burned.
So I wondered what we could do to regulate our anger. I did some research on techniques on "how to regulate anger." Then I realized how useful having a smartphone is these days. We use it to talk on the phone for hours, explore the world around us, get information in a few seconds, and so on. And sometimes, we use it to distract ourselves in so many ways especially when we are trying to run away from something. However, these are not very constructive solutions to deal with our problems.
I did some research and looked for meditation and mindfulness applications. Who would have guessed that a 6-inch screen could be that ingenious in terms of emotion management?
For a week, I tried these different apps. And here is the list of five apps that worked best for me whenever I got stressed due to anger.
Spotify is at the top of my list! Now you will be confused to see my list as this isn’t any meditation or mindfulness app. But Spotify is not just a music app. It contains a variety of content ranging from songs to podcasts, religious music, etc. When nothing helps, music works like magic. Music helps to divert attention as we get immersed in it. According to one study, listening to heavy metal or extreme music helps reduce emotions like sadness. It elevates negative emotions and induces good feelings. Listening to music provides me with a sense of calm and serenity. Depending on your mood or taste, you can also surf through any genre you like. It not only has good music but various meditative music and guided meditations as well. And it is totally free. We have curated a playlist especially for you. All you have to do is search for "Ajachi Yoga: Meditation Music" on Spotify.
The second app on my list is a lovely one called "Chakra Healing." Chakras are the whirling energies in our bodies that maintain an optimum state of emotional and physical well-being. This app allows you to listen to sound healing meditation for as long as you want. Sound healing utilizes vibratory frequencies to help our brains reach a relaxed state of mind. You can do it for as long as you want and change the intensity and sound of the session. Any position can benefit from sound music experience. For me, I tried a shorter version for 5 minutes. For a moment, it left me with a sense of lightness. When you open the app, set the duration for 5 minutes on medium intensity and frequency. You can use it on a regular basis to help you get into a regular meditation practice. This app can be used for free and without registration.
UCLA Mindful comes in third place. Another surprise is trying out several scientific-based apps. UCLA Mindful is a research-based app that primarily focuses on mindfulness. It not only provides meditation activities but also a wealth of information on mindfulness. There are several meditation themes available on the UCLA podcast. It includes a short, 10-15 minute mindfulness audio that you may listen to whenever and wherever you want. During a stressful period, you can open the app and select "basic meditation." The page will show you several options; select "breathing meditation." This 5-minute session will help you calm down during such experiences. It’s the most simplified and reliable app.
Another scientifically supported app on our list is The Healthy Minds Program. The Healthy Minds Program app aims to assist you in developing skills for a healthy mind by improving mental concentration, lowering stress, and increasing resilience, compassion, and immunological health. To improve general well-being, the app combines neuroscience and research-based procedures with meditation training. The app's training is structured around four pillars: awareness, connection, insight, and purpose, which are all aspects of mindfulness. Each pillar is made up of three to five segments, each of which has three series and many sessions. For example, the Innate Self-Worth series, for example, comprises five courses packed with self-worth-building exercises for the Connection pillar think sessions like "Practice Seeing the Good in Ourselves" and "Learn Negativity Bias." It is a purely research-based app. You may modify the duration of time you spend practicing mindfulness while exercising or commuting. Outside of its four-pillar health structure, the app includes a selection of 27 meditations. This includes one-minute micro-practices you can utilize during a break session.
Last on my list is Calm. It is a free iOS and Android application that promotes itself as "the #1 app for meditation and sleep." Its free material is limited. The app begins with a "7 Days of Calm" course that introduces mindfulness meditation, followed by several guided and unguided meditation sessions. If you like, you may access all of the material by subscribing. When you open the app, select the "breathe" option for meditation practice. Sit in a comfortable position and try to analyze your body. This is a simple body scan technique that you can use with this app for emotion regulation.
So, your smartphone does not have to be a hindrance to your mindfulness practice if you are devoted to it. As we've seen, there is a range of applications that can teach us about mindfulness. If you’re new to it, these apps will be a great help in your journey.