Begin with something small: a short delay, a minor interruption, an ordinary irritation that feels manageable now. If you are already very angry, choose an easier practice or come back to this another time.
Sit comfortably or remain standing with support. Keep your eyes open if that helps you stay connected to the room. Notice your feet and let the breath move naturally.
Recall only enough of the small incident to recognize it. You do not need to replay the whole argument or make the feeling stronger.
What do you notice? There may be warmth, tension, thoughts, an urge to act, or something harder to name.
What happened, as simply as you can describe it?
What meaning did your mind add?
What do you know, and what are you assuming?
The Lake may help you see how something from before enters the present moment. That does not make the present event irrelevant.
What do you feel like doing: speaking, leaving, defending, asking for something, or something else?
Can you notice the impulse before deciding what to do with it?
You can use the Hold here: pause long enough to see whether another action is available. If you need to leave an unsafe situation or get help, do that.
What would respect both what matters to you and the actual situation?
It might be a clear boundary, a question, an apology, time apart or a conversation later. Awareness can lead to a firm no.
Let the memory rest and return to the room. The anger may have changed, or it may still be there. Its disappearance is not the test.
Ask: did I notice anything that could help me choose what I do next?
This practice is one of seventeen in the book.
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