Processing Frustration by Kirsten Dothall,
Still Potential.
Use this short guidance to help process the emotion of frustration.
Begin by releasing your breath out,
If possible with an audible sigh or sound.
Empty your lungs fully if you can do so comfortably.
Acknowledge that this emotion of frustration is in the way right now and you desire to feel free of it.
Often we hold on to an emotion out of habit but if you are ready to let it go,
Proceed.
Take a moment to recognize this emotion with an attitude of compassion.
This is an important step of the process.
Allow frustration to be there without judgment.
Place your focus on your heart space and let that frustration be noticed with kindness.
You may be aware of self-talk like,
I hate this,
It's annoying.
Rather you may wish to say to yourself,
Ah I notice frustration.
Today I can sense this in my body as,
Notice by scanning through your body where it is that you are holding the emotion of frustration.
Perhaps it's in your scalp,
Forehead,
Jaw or chest,
Shoulders,
Somewhere in your trunk,
Your legs or feet,
In your hands.
Take a moment to notice where you sense this frustration in your body.
If you find tension,
Let it go.
Melt and release the tightness.
You may wish to combine the release of tension with your out-breath.
Breathing in at the belly,
Just at the rate that is best for your body now.
And consciously release and let go tightness in those tense areas.
You may notice frustration echoed in your body as a sense of heat or tingliness,
Perhaps even a colour.
Simply observe this in your body and recognise how this frustration is being echoed in your physical body.
Now feel your breath like a fresh breeze clearing the frustration from you,
Whatever sense or feeling it has taken in your body.
Draw in a deeper breath,
Sigh it out and let that flow of air clear away that sensation.
See the frustration blow away.
Let it go.
You may enjoy the water-based image,
Sense where that frustration is stuck,
How it is feeling in your body and now imagine hosing it away.
Sense the cleansing of the water and how the area feels refreshed and clean.
Now invite in a gentle soothing self-compassion.
You may wish to place your hands on your heart or belly to augment this sense.
Build a sense of being cocooned by kindness,
Being wrapped in support and care.
Feel cared for.
Refreshed,
Reorient yourself to now.
Feel your feet on the floor,
Notice your body temperature,
Recognise sounds around you,
Become aware of taste and smell.
See the shapes and shadows of life as you open your eyes.
You are here now.
This moment is new and fresh.
Choose to be in it rather than rewind to the past.
Smile,
Breathe,
Congratulate yourself for taking this step.
With practice it will become easier to observe your experience of frustration rather than feel that you are fully immersed in it.
Thank you.
Return to your day with a sense of calm and ease.
