[Gem]

Every emotion also occurs as sensations in the body, so to become attuned to emotional reaction, observe how the body is reacting. It isn't to try and prevent the sensations. Just notice the tensing up and frown and gnashing, learn them, know them and feel every part that anger causes... feel everywhere on the head face neck shoulders shoulder blades chest tummy abdomen and even in the legs and notice if you tence the arms or clench your fists... notice every part of the body and feel all reactions to this emotion... and only then takes a deeper breath, sigh and relax.

Know your anger, understand it, then be kind to it.