Free of anger/fear: when anger arise, whatch it without evaluating "bad or good"! Just stay with the anger (because the anger is you, not something separate), observe it rising/flowering and dissapearing. By doing it, the root of anger is disolved and you'll never be angry again!
Observe your thoughts every minute without evaluating "bad or good"! Just be an observer of your thoughts using attention (which is not concentration)! Your mind will become silent/still. This is real meditation, alive, part of daily life!