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Let go of bitterness and resentment …

• Keeping our hearts and minds free of the debris of resentment and animosity is vital to our spiritual awakening. Michael Bernard Beckwith
• Anger,  Resentment, Forgiveness,  Letting go,  Violence,  Conflict management

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… for bottled anger, bitterness and resentment does enormous damage, especially to the soul

• You will not be punished for your anger, you will be punished by your anger. Buddha
• How much more grievous are the consequences of anger than the causes of it. Marcus Aurelius
• Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned. Buddha
• A man can’t eat anger for breakfast and sleep with it at night and not suffer damage to his soul. Garrison Keillor
• Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured. Mark Twain
• Holding anger is a poison…It eats you from inside…We think that by hating someone we hurt them…But hatred is a curved blade…and the harm we do to others…we also do to ourselves. Mitch Albom
• Anger, if not restrained, is frequently more hurtful to us than the injury that provokes it. Seneca
• Anger repressed can poison a relationship as surely as the cruelest words. Joyce Brothers
• The more anger towards the past you carry in your heart, the less capable you are of loving in the present. Barbara Angelis
• Malachy McCourt, “Resentment is like taking poison and waiting for the other person to die. Malachy McCourt
• If you kick a stone in anger, you’ll hurt your own foot. Korean Proverb
• No man can think clearly when his fists are clenched. George Jean Nathan
• Malice drinks one-half of its own poison. Seneca
• Resentment is an extremely bitter diet, and eventually poisonous. I have no desire to make my own toxins.  Neil Kinnock
• Consider how much more you often suffer from your anger and grief, than from those very things for which you are angry and grieved. Marcus Antonius
• Hate less, live longer. Terri Guillemets
• Holding on to anger, resentment and hurt only gives you tense muscles, a headache and a sore jaw from clenching your teeth. Joan Lunden
• I will permit no man to narrow and degrade my soul by making me hate him. Booker T Washington
• There is no enemy more vicious than your own anger. Sathya Sai Baba
• Whenever you choose to carry resentment and hatred, you are shouldering an immense burden that damages your happiness, and often your health. Does it matter that your resentment and hatred are “justified?”  Only you suffer – not the person you resent.  Jonathan Lockwood Huie
• Anger repressed can poison a relationship as surely as the cruelest words. Joyce Brothers
• Hate and fear can poison the body as surely as any toxic chemicals. Joseph Krimsky
• The soul

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For every minute of anger, you lose 60 seconds of happiness

• For every minute you are angry you lose sixty seconds of happiness. Ralph Waldo Emerso
• The greatest obstacle to connecting with our joy is resentment. Pema Chodron
• Happiness,  Unhappiness

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Anger must be recognised, felt and expressed in a healthy way to be released

• Anger ventilated often hurries toward forgiveness; and concealed often hardens into revenge. Edward G. Bulwer- Lytton
• If anger is recognized, felt, and expressed in an appropriate manner, it can then usually be released. Amanda Harvey
• Anger left to its own devices has a nasty habit of gaining intensity, not to mention inviting some of its horrible pals like resentment and hostility along for the ride. Amanda Harvey
• Anger as soon as fed is dead – ‘Tis starving makes it fat. Emily Dickinson
• Bitterness is like cancer. It eats upon the host. But anger is like fire. It burns it all clean. Maya Angelou
• Get mad, then get over it. Colin Powell
• You know why babies don’t hold grudges? Because when you make them mad they let you hear it. That’s how you heal emotionally. Acknowledge your anger and have a good scream about it. Adam Appleson
• Do not teach your children never to be angry; teach them how to be angry. Lyman Abbott
• It is wise to direct your anger towards problems – not people; to focus your energies on answers – not excuses. William Arthur Ward
• Your anger is like a flower. In the beginning you may not understand the nature of your anger, or why it has come up. But if you know how to embrace it with the energy of mindfulness, it will begin to open. You may be sitting, following your breathing, or you may be practicing walking meditation to generate the energy of mindfulness and embrace your anger. After ten or twenty minutes your anger will have to open herself to you, and suddenly, you will see the true nature of your anger. It may have arisen just because of a wrong perception or the lack of skillfulness. Thich Nhat Hanh
• Get angry, get furious but never crumble to resentment. Dodinsky
• My tongue will tell the anger of my heart, or else my heart concealing it will break. William Shakespeare
• Feeling emotions mindfully

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Be cautious in how you express your anger

• Sometimes when I’m angry I have the right to be angry, but that doesn’t give me the right to be cruel.
• Always write angry letters to your enemies. Never mail them.  James Fallows
• Never write a letter while you are angry. Chinese Proverb
• Temper tantrums, however fun they may be to throw, rarely solve whatever problem is causing them. Lemony Snicket
• If you are patient in a moment of anger, you will escape one hundred days of sorrow. Chinese Proverb
• Never strike your wife – even with a flower. Hindu Proverb
• The best remedy for a short temper is a long walk. Jacqueline Schiff
• When a man sends you an impudent letter, sit right down and give it back to him with interest ten times compounded, and then throw both letters in the wastebasket. Elbert Hubbard
• Anger is a feeling that makes your mouth work faster than your mind. Evan Esar
• When anger rises, think of the consequences. Confucius
• How much more grievous are the consequences of anger than the causes of it. Marcus Aurelius

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Let go of anger by getting in touch with the fear and pain that is often at its root

• Anger is your friend. Anger is telling you that someone is stepping on your toes, that something is going on that’s endangering something important to you.  Anger is how we’re supposed to feel when our boundaries are violated. Don’t deny your anger; instead, pay attention to what it’s telling you.  Richard O’Connor
• Anger is fear under pressure. Behind every angry upset there is a fear. If you attempt to deal with anger at the level of anger alone – by either venting it or repressing it – you are manipulating the symptom without addressing the cause. If you can discover the fear behind the anger and dismantle it in the light of awareness, the anger dissipates. The next time you are angry, ask yourself, What am I afraid of? Alan Cohen
• Anger is a disguised form of fear. Eckhart Tolle
• Where there is anger, there is always pain underneath. Eckhart Tolle
• Anger very often masks deep fear and insecurity. Accepting these feelings and allowing ourselves to really feel them can bring us to a point of then being able to release them. Amanda Harvey
• Anger always comes from frustrated expectations. Elliott Larson
• I imagine one of the reasons people cling to their hates so stubbornly is because they sense, once hate is gone, they will be forced to deal with pain. James Baldwin
• Sometimes anger acts as a shield against feeling hurt or scared. Knowing that your anger is a secondary emotion and that your primary emotion is fear will help you manage your feelings effectively. Karyn Hall, PHD
• Anger is a response that can lead to harm if we don’t evaluate what we are upset about. Ask yourself what you are afraid of, as anger is almost always fear in disguise.  If we think something or someone threatens us, we feel fear– fear that we are inadequate, that our lives are out of control, that things won’t go our way. Then we fight.  Find out what you’re upset about.  We rarely are  upset for the reason we think.  Jennifer James
• Fear,  Pain

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Let go of anger and bitterness by practicing forgiveness

• The practice of forgiveness is our most important contribution to the healing of the world. Marianne Williamson
• Forgive, and ye shall be forgiven. Luke 6:37
• Life is an adventure in forgiveness. Norman Cousins
• To err is human, to forgive, divine. Alexander Pope
• Without forgiveness life is governed by an endless cycle of resentment and retaliation. Roberto Assagioli
• Forgiveness means letting go of the past. Gerald Jampolsky
• Forgiveness is to relinquish your grievance and so to let go of grief. It happens naturally once you realize that your grievance serves no purpose except to strengthen a false sense of self. Forgiveness is to offer no resistance to life – to allow life to live through you.  Eckhart Tolle
• Forgive the past. It is over. Learn from it and let go. People are constantly changing and growing. Do not cling to a limited, disconnected, negative image of a person in the past. See that person now. Your relationship is always alive and changing. Brian L. Weiss
• When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free. Catherine Ponder
• Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new business. Robin Casarjian
• Forgiveness doesn’t mean: “What you did was okay.” It simply means, “I’m no longer willing to carry the heavy toxic burdens of anger, resentment, and victimhood in my soul.” Doreen Virtue
• Release resentment and anger regularly after allowing yourself to feel these emotions fully. Do this by saying, “I now forgive and release [fill in the blank]. I let loose and let go, and I am free. Christiane Northrup
• Reject your sense of injury and the injury itself disappears. Marcus Aurelius
• Forgiveness

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• Never go to bed mad. Stay up and fight.  Phyllis Diller
• When angry, count four; when very angry, swear. Mark Twain

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