We cannot eat raw potatoes, but we don’t throw them away just because they are raw. We know we can cook them. So, we put them into a pot of water, put a lid on, and put the pot on the fire. The fire is mindfulness, the practice of breathing consciously and focusing on our anger. The lid symbolizes our concentration, because it prevents the heat from going out of the pot. When we are practicing breathing in and out, looking into our anger, we need some concentration in order for our practice to be strong. Therefore, we turn away from all distractions and focus on the problem. If we go out into nature, among the trees and flowers, the practice is easier. As soon as we put the pot on the fire, a change occurs. The water begins to warm up. Ten minutes later, it boils, but we have to keep the fire going a while longer in order to cook our potatoes. As we practice being aware of our breathing and our anger, a transformation is already occurring. After half an hour, we lift the lid and smell something different. We know that we can eat our potatoes now. Anger has been transformed into another kind of energy—understanding and compassion.

– Peace Is Every Step: The Path of Mindfulness in Everyday Life by Thich Nhat Hanh