Welcome to this meditation to help you explore feelings of frustration.
It requires your full attention and is not safe to do while driving or operating machinery.
It may bring up emotions so please consider what support is available to you and check in with yourself to see if this feels right for you today.
In this meditation we will use the conscious breath to bring you towards your feelings.
By coming towards your feelings and fully experiencing them you create the possibility of change.
The breathing for this meditation is in and out through the mouth.
Try a couple of breaths now with me by closing your eyes,
Putting your hand on your heart and allowing the breath to come in through your mouth,
Through your throat,
Into your lungs and your heart and then letting go fully on the out breath.
So breathing in and out.
Really allowing that out breath to fall out,
Allow your mouth to be as relaxed as possible.
So breathing in and out.
And as you breathe into your heart,
See if you can get the breath to touch your hand that is holding your heart.
So breathing in and out.
So notice if by doing this different style of breath this connects you with any of those feelings of frustration that have brought you to this meditation today.
Take a breath towards them.
Come into your heart space with your breath and feel what does this frustration feel like.
Bringing your breath in,
Connecting to your hand,
To the feelings inside your heart space.
What's the feeling?
Maybe take a scan.
Does it feel stuck?
Is it about wanting things to be different from how they are?
It might feel like refusal or rebellion,
Impotence,
Anger,
Annoyance,
Fear,
Unwillingness or something else altogether.
Take a breath,
Feel what it's like in there.
Are there any physical sensations?
Does it feel stuck?
Painful?
Soft?
Hard?
Warm?
Cold?
Boiling?
Freezing?
Dead?
Alive?
With each breath feeling what's there.
Coming towards it,
Just catching an edge of whatever the feeling is or the sensation with your breath.
So this is how you become fully present with yourself and what is.
And if you're in a battle with your mind and your heart,
Notice what's happening there.
What has your mind got to say about this?
And breathe with that too.
Your mind can have all sorts of judgements about this kind of work because it can't understand it.
It wants to keep you feeling safe in what it knows.
This isn't about changing what your mind is doing,
It's just acknowledging what is and taking another breath.
Letting yourself into your body with your breath.
And if you've found a sensation or an emotion,
Keep coming towards it one breath at a time.
And allowing it to release on the out breath.
The more you bring the breath to meet whatever's there,
The more things can shift and change.
There's nothing else you need to do except take another breath.
Take all of your awareness into your body with that breath.
And choose to let it release as you let it go.
Are there new emotions presenting themselves?
Come towards them if there are.
If the frustration's still there,
Allow it to rise in you.
You might need to move your body as this happens.
As we come to the end of the meditation,
Bring your breathing back to normal.
If there's still more to come,
You can go back to the beginning and do it again as many times as you need.
As you go throughout your day,
Remember that you can use this full conscious breath any time that frustration is coming to the surface.
Give yourself some time to connect with yourself in this way.
Thank you for meditating with me today.
