Step 1 – Befriending your feelings: When you are alone, it is ok to yell and scream for a bit first. Then allow yourself to go into your feelings of frustration. Befriend the frustration, embrace it, give it a hug like it is an old friend you know well and feel completely comfortable with, someone you love spending time with. Talk to your frustrations, either internally or out loud – you can even write them down if you would like to get the frustration out of you, and then say to yourself

 “There you are frustration, it is okay you are here, I feel you. It makes a lot of sense that I feel this way. A lot has happened that made me feel frustrated, whether it is from the past or the present moment. It is ok, I get it, and I will love myself through this with deep kindness, warmth, love, and compassion.”

Then sit with your feelings of frustration in true compassion, understand and love the frustration. And if your frustration needs more room because there is too much pressure, give it safe and free space to extend in order to release the intensity.  You can give it space within you, outside of you, and as far as it needs to go. Stay with this first step till you start to feel calmer and more comfortable. As a reminder make sure you only show kindness and compassion for your frustration and yourself. It is important to embrace all of you. Stay with this step until you truly have embraced the frustration and yourself through it. When you feel ready, go to step 2

Step 2 – Release: This step is simple. All you have to do is repeat one sentence over and over again till you actually feel the frustration leaving your body. This is what you say internally or out loud as many times you need to:

“I clear and release my frustration about (name what you are specifically frustrated about). Or a more specific sentence: “I clear and release my frustration about (name the specific thing you are frustrated about) from within me and around me.”

 When you spend some time on releasing the frustration, and you feel it is actually leaving, you can go to step 3.

Step 3 – Choosing: In this step you explore possibilities, positive choices, changing your frustration with baby steps to a positive plan of action, or if all else fails find a positive distraction. It is important for this step to be positive to train your brain to transform negative feelings and thoughts into positive ways of thinking, feelings, and solutions. If you want guidance on how to figure out a different way of approaching your Frustration, please click here for the Brain/Gut exercise. After you made your choice make sure you follow up   – Namaste!