THE PhD's OPINION: Step 4 Meditation - We must be RID of anger?

Updated: Jul 1

Submitted to The Wild Life Prevention and Recovery Centers, Station #2, Spartanburg South Carolina USA. (Read Home) Make your home a Wild Life PARC, too. See Our Toolbox!


Photography of a sign by Spook Waters. “Just be sure the maid gets in there before I do.”


Materials needed:

- Timer

- Calendar

- Pencil/Pen

- 7 dollars and some change


Directions (Have 1 person call these out while practitioners/students listen and follow):


____ Turn off your phone and music and radio and tv -- for now.


____ Relax your face and jaw.


____ Close your mouth and keep it closed (no talking) until the work bell rangs.


____Close your eyes.


____Breathe in through your nose:

____Hold it.

____Look at the inside of your eyelids.

____Say, "This experience. . ."


____Breathe out through your nose:

____ Hold it.

____ Look at the inside of your eyelids.

____ Say, “. . .can benefit others."


(Repeat 2 or more times)


____ Open your eyes.


____ Do not make eye contact with anyone else.


Choose a dirty bathroom:

____ Your Partner’s

____ Your Parent’s

____ Your Child’s

____ Yours

____ Your roommate’s

____ Your maid’s

____ Your janitor’s

____ Your cleaning crew’s


____ Go there.


____ Look at it.


____ You can almost taste the hot dogs and French fries they sell.


____ Now, go see if you can find some non-toxic, all-natural cleaning products among all those chemicals.


____ Remember where you found the cleaning products, broom, dustpan, rags (at least 5)


____ Transport all cleaning materials to just outside the bathroom door.


Step 1. Clean the Toilet: What does Resentment feel like--right now--in my body and mind?


____ Set timer for 15 minutes.


____ Look at all the knick-knacks and toys and toiletries!


____ Remember where they all are.


____ Move all knick-knacks and toys and toiletries (to a clean towel) so you can scrub underneath them all.


____ Get on your knees.


____ Start scrubbing.


____ When you feel irritated working:

(a) Note to self: “This is Resentment.”

(b) How does it feel?

(d) Keep coming back to your breath.


____ Do not stop scrubbing until time is up.


____ Scrub top down from the tank to the floor.


____ Scrub inside out—I need a rim shot—all the way in.


____ Scrub from the back to the front—from behind the toilet to the front bowl.


____ Scrub the floor behind and around the toilet.


____ Empty the diaper pail wherever the hell it goes.


____ Scrub the diaper pail inside and out.


____ Empty the trash bin.


____ Scrub the trash bin inside and out.


____ Let it shine, let it shine, let it shine.


____ Return all knick-knacks and toys and toiletries to their original location.


____ Make sure the toilet paper is rolling from the top.


____ When the 15-minute timer goes off:


____ Relax your face and jaw.


____Close your eyes.


Breathe in through your nose:

____Hold your breath

____Look at the inside of your eyelids.

____Say, ”That feeling of uselessness..."


Breathe out through your nose:

____ Hold your breath

____Look at the inside of your eyelids.

____Say. “. . .will disappear."


____ Open your eyes.



Step 2. Clean the tub: What does Self-Pity feel like-- right now--in my body and mind?


____ Set timer for 15 minutes.


____ Look at all the knick-knacks and toys and toiletries!


____ Remember where they all are.


____ Move all knick-knacks and toys and toiletries (to a clean towel) so you can scrub underneath them all.


____ Start scrubbing.


____ When you feel sorry for yourself:

(a) Note to self: “This is Self-Pity.”

(b) What does it feel like?

(c) Find your breath again.


____ Do not stop scrubbing until time is up.


____ Scrub top down.


____ Scrub from the wall tile to the floor tile.


____ Scrub the grout.


____ Scrub the faucets and knobs and drains.


____ Let it shine, let it shine, let it shine.


____ Return all knick-knacks and toys and toiletries to their former location.


____ When the timer goes off:


____ Relax your face and jaw.


____Close your eyes.


Breathe in through your nose:

____Hold your breath

____Look at the inside of your eyelids.

____Say to yourself, "We will lose interest in selfish things. . ."


Breathe out through your nose:

____ Hold your breath

____Look at the inside of your eyelids.

____ ". . .and gain interest in our fellows."


____ Open your eyes.


Step 3. Clean the Sinks: What does Selfishness/Self-Seeking feel like--right now--in my body and mind?


____ Set timer for 15 minutes.


____ Look at all the knick-knacks and toys and toiletries!


____ Remember where they all are.


____ Move all knick-knacks and toys and toiletries (to a clean towel) so you can scrub underneath them all.


____ Every time you think, “F*&#! This,” or “This ain’t cool,” or “Where is that bitch whore maid?” and every time you feel like cutting corners or quitting:


(a) Note to self: “This is Self-seeking.”

(b) What does it feel like?

(c) Find your breath again.


____ Do not stop until time is up.


____ Start scrubbing.


____ Scrub top down.


____ Scrub from the wall tile to the cabinet to the floor.


____ Scrub the grout.


____ Scrub the faucets and knobs and drains.


____ Shine the mirrors.


____ Let it shine, let it shine, let it shine.


____ Return all knick-knacks and crap to their former location.


____ When the timer goes off:


____ Relax your face and jaw.


____Close your eyes.


Breathe in through your nose:

____Hold your breath

____Look at the inside of your eyeballs.

____"Self-seeking. . ."


Breathe out through your nose:

____ Hold your breath

____Look at the inside of your eyeballs.

____". . .will slip away. puff,puff,give."


____ Open your eyes.


Step 4. Next up , Scrub The Floor: What does Impatience feel like--right now--in my body and mind?


____ Set timer for 15 minutes.


____ Look at the knick-knacks and toys and toiletries!


____ Remember where they all are.


____ Move all knick-knacks and toys and toiletries (to a clean towel) so you can clean underneath them all.


____ Every time you have to the urge to look at the timer or think, “When is this shitt gonna end?”:


(a) Note to self: “This is Impatience.”

(b) What does it feel like?

(c) Find your breath again.


____ Do not stop until time is up.


____ Start sweeping


____ Sweep debris from the back wall to the bathroom door and into dustpan.


____ Scrub the floor from the back wall to the bathroom door.


____ Let it shine, let it shine, let it shine.


____ Return all knick-knacks and toys and toiletries and crap to their former location.


____ When the timer goes off:


____ Relax your face and jaw.


____Close your eyes.


Breathe in through your nose:

____Hold your breath

____Look at the inside of your eyeballs.

____”This experience. . ."


Breathe out through your nose:

____ Hold your breath

____Look at the inside of your eyeballs.

____”. . .can benefit others."


____ Open your eyes.


Step 5. Wrap it up.


____Do not make eye contact with anyone.


____ Remember where you found the cleaning products?


____ Transport all cleaning products back to where you found them.


____ Transport all dirty towels and rags to dirty laundry.


____ Transport all trash to big bin.