Hello and welcome.
Shelly Mermaid here.
Today we will be talking about frustration.
Have you ever felt frustrated?
I have.
Sometimes I feel that emotion a lot.
It doesn't feel good to be frustrated,
Does it?
It's definitely okay to feel frustrated,
But I want to share with you some tips on how I use meditation to get back to feeling calm and accepting these tough emotions.
Let's practice right now together.
Sit down in a relaxing position,
Crossing your legs if you can.
Sit up straight and rest your hands face up in your lap.
This is our calm position.
Whenever I'm feeling frustrated,
I get into my calm position if I can.
I close my eyes and take a deep breath in through my nose and let it out all the way.
Can you practice with me?
Deep breath in and out.
Very good.
I like to keep my eyes closed to help me concentrate.
When I'm frustrated,
My breathing feels fast and my mind feels like it's spinning.
When I get into my calm position and take deep breaths in and out,
My body starts to tell my mind that it can slow down.
Try again with another deep breath in and let it all the way out.
Can you feel how it's already helping?
I've learned that when I'm frustrated,
Sometimes it's because I'm having a hard time explaining something or doing something.
It's natural to get frustrated when things are hard.
Being frustrated is okay.
I like to practice feeling frustrated in a healthy way.
When I get into my calm position and breathe slowly,
It helps my brain slow down and find new ways of explaining and doing things.
Sometimes all I have to do when I'm frustrated is take deep breaths,
Slow my mind,
And then I can explain with my words why I'm frustrated.
This can really help.
Take another long deep breath in and let it out.
Another trick I use when I still have a hard time calming my mind is counting.
That's my favorite way to help me when I'm frustrated.
Try this with me.
Each breath I'll count down from 10.
I'll say a number for every breath in and out.
Usually by the time I get all the way down to zero,
I feel so much better.
Let's do it together.
Get ready.
Breathe in,
10.
Breathe out,
9.
In,
8.
Out,
7.
In,
6.
Out,
5.
In,
4.
Out,
3.
In,
2.
Out,
1.
In,
0.
Out.
Now you can breathe normal,
Keeping your eyes closed.
But try to make it slow.
Did it work?
How does your mind feel?
Even if the problem that made you frustrated is still there,
After you get into your calm position and breathe,
Now your mind should feel much more peaceful.
This will really help you so you can feel much better about things and will help you find solutions to any tricky problems that may make you feel frustrated.
I close my eyes and take deep breaths to help me feel calm every day.
I hope you will remember to use these new skills too.
Thank you for practicing peaceful acceptance and emotional regulation with me today.
I hope you're excited to practice breathing the next time you're frustrated.
Bye!
