This meditation is for frustration. So sit up in a chair, or sit in a meditation pose, or lay down. Put your hands on your chest, and feel the connection of your hands on your chest, and the warmth from your hands in your chest coming together. So it can give you a feeling of being grounded. Connected to yourself again instead of your emotions. So when we continue, you can choose to keep your hands on your chest, or you can put them on your lap with your palms open, having the thumbs touching the pointer or the ring finger, or have your hands folded on top of one another on your lap. And when you are ready, you can close your eyes. We are going to do a few breathing exercises. And I will tell you first how to do it. Let’s start, you will take a deep breath through your nose, and while you are doing that, you are going to visualize, sense, think, feel, imagine, any way you can do it, that you breathe light in through your nose into your body. And when you breathe out, you breathe out through your mouth, and let go of stress, frustration or anything you don’t want to hold within your body. Okay so let’s start. So take a deep breath in through your nose, and visualize light coming in spreading throughout your body, and breathe out through your mouth, and let go and everything you do not want to hold in your body. Again take a deep breath in visualize, sense, think, imagine, feel any way you can do it, breathe the light into your body, into your cells, into the frustration, and out let go of anything you don’t want to keep into your body. One more time, breathe in the light through your nose, let it touch you internally including the feeling of frustrations, and breathe out through your mouth. Breathe out the frustration, stress, anxiety, anything you have there. Just let it go. Now start breathing regularly again, just follow your breath, easy breath, and then slowly you gonna let go of your thoughts. You visualize them going like white clouds on a beautiful blue sky, just let them go. See them slowly disappear, and see how your thoughts are disappearing. Now we are going to use your breath to take you to your feelings of frustration. Sometimes it is in the head, sometimes it is in the chest, sometimes in the stomach, or lower part of the stomach. We are going to ask your breath to take you there. So breathe in and say “breath please take me to where my frustration is sitting in my body.” Breathe in, and follow it with your attention and your awareness. And just breathe out normally, and with the next breath you are going to go a little deeper. Slowly start to get deeper and deeper within and with the next breath you only hear my voice a little background music. And you go even deeper, deeper into where the frustration is. And just surrender to this process of dealing with your frustration. Just let go of any other thoughts you have connected with it, just purely the feelings of frustration. Of course there is a reason you feel frustrated but we are not going to think about that right now, we are just going to deal with the feelings. So again breathe in, go all the way deep down to where the frustration is in your body and let go. Often when we get frustrated it is for an underlying reasons. Of course when things go wrong, or things happen, it can be frustrating but deeper feelings of frustration are often due to deeper feelings, so we are going to go connect those. So again breathe in, follow your breath to where the frustration sits in your body, and one more time and now you go even deeper and deeper until you really get to the point where your frustration sits in your body. And surround it with light, and be loving and kind to it that this is happening for you. Embrace the feelings, and say it is okay that you feel this way, that it makes sense that you feel that way. Be really kind to yourself because the more we embrace our feelings the less intense they will be, and since frustration is as I said, a normal human emotion it is okay to feel that way, it is more what you do with it that is important. So always make sure when you are frustrated that you and others are safe. So again get into these feelings of frustration and bring your awareness and attention just there, and nowhere else, in kindness, warmth, empathy, and compassion. Now let those frustrations kind of speak to you, so ask what is going on, what is going on deeper underneath that. Is it because the thing was just very irritating that just happened, and you just need to blow off steam, or is it because something happened that even further touched you in your emotions? Or is it something that you wanted to try forever, and you can still not do it or are not capable of doing it? Is it because somebody denied you something that you really wanted? Is it because someone is not giving you the right attention, or day of light? Or is it because something is taking too much time? So there are so many different things that we can get frustrated about. So sit with those feelings for a little while, and just allow yourself to breathe into that, and to see if an answer comes up. Even go a little step deeper while asking yourself if there is old pain in you from your past, that part of this feeling frustrated? Is this a recurring thing in your life, and is this recurring thing something that has been hard for you to deal with in general? So pay attention when you have your first answer, so after that you go a step deeper, and ask your deeper emotions: Is there something that is really deep down in you that has been going on for you for a longer time? So first be gentle to the frustration, embrace the frustration, it is okay that you feel that way. And sit with it for a little while to understand it, that it is okay. Be gentle with it as I said before. Give it space. Sometimes we need to give negative feeling space, like give it space in your body, and if it needs more space, give more space outside of your body in the room, or even larger just let it free flow in kindness. And then you are going to go a step deeper, how in my life have I not gotten support from the people that are taking care of me that I am feeling so frustrated within me? Even then it is not your fault because these kinds of feelings come, and begin when there are hard times in our lives. So sit with it, embrace it and tell it is okay that you feel this way even a step deeper, and tell it that from now on you will take care of these emotions, and that you are going to listen to yourself. And you are going to embrace yourself in kindness because if we don’t, it will cost us too much stress in our lives, and we won’t be able to do other things that are important for our future. So say to yourself that it is okay that I am feeling this, it is okay that this is happening, it is not my fault but I can be here for myself. I can be kind and friendly, and loving to the feelings that are missing in me because of the lack of support in my life. And sit with those feelings and breathe the light in, and let go out through your mouth the feelings of hurt, of loneliness, or of not being heard. Of not being seen, or not getting enough love or attention, or not being listened to, and just sit there as your best friend to you. Become the observer of yourself, of the emotions that are deeper down in you, and address them as kindly as you would with your best friend. Your best friend would say it is ok that you feel this way, I understand it. And your best friend would say, hey maybe we need to find some solutions for this, or maybe I will be there for you whenever you need me, and we can do that. We can show up with our awareness and our focus for our emotional self, as kind of the wise person we carry within too. So let the wise person take over in all kindness, and sit with it for a little bit, and breathe the light in, and out the feeling of hurt, and just take a minute to do these breathing exercises on your own, and I will come back in a minute.

Well done, and even if your thoughts were going to other places that is okay, that is normal, just whenever that happens just bring it back down to where you are doing the work internally. It is very normal. So now, I would like you, as your best friend, or as the wise person to kind of imagine, sense, think, feel giving your inner feelings a hug. And tell the inner feelings: “I will be paying attention, and I will be here for you whenever you need me. Just call upon me.” And then one more time, bring in the light, and breathe out, and let go of the frustrating feelings and see them leaving your body. Now slowly when you are ready I want you to feel again where you are sitting, hear my voice and the music in the background, and when you are ready wiggle your toes, wiggle your fingers, and open your eyes when you are ready. Now, go back in your mind back to this meditation, and put it in your memory so you call upon what just happened in this meditation when you need it. Or even better if you have a diary or designated piece of paper of this, write down the experience because when we write things down after we have experienced, heard, or seen something, we often have a better chance that it stays in our memory. I hope you feel calmer, and now it is time to kindly find solutions for your frustration. If you need to talk to people, or you need to learn something, or whatever it is, you got it! Namaste.