For the last several years, I have been doing a practice I find highly effective in working with anger. One day a week I devote the entire day to practicing what I call "nonmanifestation of negative emotions." From the moment I wake up until I go to sleep, I make a conscious effort not to express negative emotions, either externally or internally. This is not just another dictate designed to induce moral behavior. In fact, its effectiveness has nothing to do with that. The reason it's so effective is that it allows me to see the root of anger itself. Because I'm attuned to not expressing the anger, the moment it begins to arise, awareness is likely to kick in. I can see that point at which I would normally choose to believe my thoughts, fueling the expression of the anger. But I can also choose not to attach to the thought, which denies it solidity. I'm practicing not identifying with the notion of "me" — its wants, its judgments — but rather with a more spacious sense of the moment. This is where I can reside directly in the physical manifestations of the anger, in the "what" of anger itself. Sometimes the anger then quickly dissolves, leaving little residue.

Ezra Bayda in Being Zen