Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
Copyright Notice: We own the commercial rights for these meditations and scripts. You may not make recordings or reproduce these meditations, except for your personal, private use.
Guided Meditation for Frustration: 10 Minutes
Guided Meditation Script for Frustration
Begin by sitting in a comfortable position…allowing yourself to really find a way for your body to really feel at ease.
This may mean curling up on a couch or a chair. Hit pause if you need to and come back when you’re perfectly comfortable.
When you’re ready, softly close your eyes and breathe in through your nose and out through your mouth.
Let your breath be soft and gentle – with your inhales equal to the length of your exhales, allowing them to flow in rhythm as you breathe in and out.
In this moment, allow your awareness to rest in your heart. This energy center is located in the middle of your chest and approximately two inches inwards. Just let your awareness drift down into this space, and imagine yourself resting here, in your heart.
You may see this space as a lush landscape full of tropical green plants. Let yourself relax into this heart space, and allow yourself to notice the nurturing of the plants that surround you here.
Allow yourself to imagine that you are walking around inside your heart’s energy center. To do this, you see yourself as so small that your heart’s energy center is infinitely vast.
See yourself exploring this nurturing space.
Everyone’s heart center has a home that is unique to them. You can enter into it any time you need to experiencing nurturing and calmness. And during times of frustration, we can drop into this space and allow ourselves to honor the frustration we’re experiencing.
If we don’t do this, emotions can build up and frustration can grow into anger. It can grow into disillusionment. It can become much bigger.
And so, just as you nurture plants, we also go through the garden of our heart, to allow ourselves to see what weeds might be growing here. Not that they are bad, but that they do need to be recognized because when they are not and we do not trim them to let them go, they can take over all of the other lush beautiful greenery in our heart space. And your frustration is much like a weed inside this beautiful world in your heart.
Imagine yourself as you’re walking around the world in your heart, imagine yourself as you’re walking around, finding the weed that symbolizes your frustration now. As you notice it, just accept that it is there, without trying to change it, and without being mad at it for being there. Just notice it, and allow yourself to sit down right in front of it.
And instead of pulling this weed out of your garden as you would as home, just let your hands rest gently on it. And as you do, let yourself accept this frustration, holding space for how it feels – trusting and knowing that some inner part of you really needed you to recognize it. It really needed to be seen, and loved. So, instead of ripping it out, you let your hands rest on it and you send it love and acceptance.
This may take a few moments, but as you love and accept your frustration, you may notice – perhaps visually or perhaps physically within your body – a shift, as if this weed is just evaporating into light; transforming into oxygen to nurture all of the other plants in this garden of your heart. And if you feel it in your body, you may feel as if it is flowing out of your heart; perhaps exiting out your body through yawns or sighs…or tears…as you simply love and accept the frustration in your heart.
The more you love and accept this feeling, the softer it becomes.
It’s okay to experience frustration. In fact, once you soften it by offering it love and acceptance, you can learn from it. As you notice this frustration exiting your body, and dissipating from the garden in your heart you feel it transforming into wisdom.
It is helping you gain clarity on something in your life, for whatever it is that frustrates you must mean you have a desire for it’s opposite to be true.
As you love and accept the frustration, be open and willing to welcome in its opposite, whatever that may be.
For example, if you’re frustrated by how someone is treating you, allow yourself to focus on how you want to be treated, and allow yourself (even further) to treat yourself that way.
You have the ability to completely change what’s frustrating you and to welcome in what you desire instead.
It all begins with you.
What steps can you take immediately following this meditation that can help you turn this frustration around?
Make a commitment right now in your heart, to take those steps. Let them be led by love, and when you’re ready, take this connection to your heart with you and you slowly bring your awareness back to your physical body…wiggling your fingers and your toes and slowly opening your eyes back to the room around you.
Frustration Meditation: 20 Minutes
Frustration Meditation Script
Welcome to this relaxing session to help you through times of frustration by learning tools on how to get through these moments with ease.
Find a comfortable and relaxing position where you can let all of your stresses go …. ensuring you will not be disturbed for the duration of this session …
Take a deep breath in and gently gaze forward… and when you breathe out slowly close your eyes and keep them that way …
Breathing naturally in and out, begin following the rise and fall of your chest ….
Notice how it aligns with your breath … if you can, become aware of the beating of your heart … pumping strongly within you … notice how the breath and the rhythm of the heart act as one … working together in unison …
Breathing in and out … the gentle rise and fall of your torso …
Your heart is effortlessly beating, bringing life to you … see if you can tune in to this ebb and flow of life ….
[pause]
Breathe in and out …. let the breath guide you … inhaling and exhaling ….
Now, see if you can draw your attention to the sounds of your breathing … the air passing through your nose or mouth …
Notice how there are differences between the sound of your inhale compared with the sound of your exhale …
[pause]
Let your breath fade into the back of your mind now and know that it is always happening automatically …
Become aware of how relaxed you are right now in this moment …
You have successfully tuned out the world around you … fully focused on the soothing sound of my voice …
In this moment, there are no frustrations or concerns …
No worries or unpleasantness …
You are just here and now … comfortably in solitude with your focused awareness …
Breathing is a wonderful tool always available at any moment we need to use it …
No matter what you are doing or where you are, your breath is there as a method to get around painful moments …
So, imagine now you are being presented with the time of frustration …. something that commonly gets you riled up … those moments when you are easily upset …. or someone has let you down, or gotten in your way…
First of all notice, what are you doing? Where are you and how are your mannerisms? Perhaps you are talking to someone … who is it … what are their mannerisms?
Feeling in your body how frustration affects you physically …. what kind of sensations are carried along with this unnerving feeling?
Is there a tightness in your chest? or a knot in your stomach?
Make a note of all the bodily feelings you are experiencing when you are frustrated ….
Now with this moment in hand … take a huge breath in against this tightness … stretching it out … and exhale into a deep relaxation … inhale once again expanding any tension …. and breathe out, even more relaxed …. and one more time … breathe in even more fully than you did before because now you have practiced breathing …. and let the breath fall away … deeply relaxed ….
This is your new solution to those moments you get caught in frustration … simply pause and take 3 big deep breaths … chasing away the stress and concern ….
Harness the power of your breath by using it ….
[pause]
If you find you are particularly more frustrated, double the amount of breaths you take, making it 6 big breaths in and out …
You will find that this technique automatically Calms you to your soul …
Good….
Let’s explore another technique by doing one more round of bringing frustration into our awareness …
Cultivate something that causes you to be annoyed … or even disappointed ….
It could be as simple as a mess left for you to clean up …. or as complex as a new business idea falling by the wayside ….
Whatever it is, experience it as if it’s really happening right now ….
[pause]
Hear the complaints going through your mind of how someone should have done it differently … or it didn’t go right because of this or that …
Clearly hear all this negative chatter that accompanies the feeling of frustration ….
Now imagine that you have access to a volume dial to your thoughts … and when you twist this dial clockwise, the sound of your irritation and dissatisfaction increases …. this volume dial also raises the amount of resentment you are feeling in this situation ….
Keep turning the knob up… you have dialed up this volume as much as it will go and you are surrounded by the annoying sound of annoyance … how does frustration feel when it’s this amplified back at you?
So take that volume dial and start to turn it counterclockwise … dwindling the sounds of these complaints …..
Not only does the sound of your disgruntlement decrease …. but your dissatisfaction begins to dwindle ….
You now have a new perspective on what you were once saying when in a frustrated state of mind … but you have the choice to dial down this noise …. you don’t have to listen to yourself being a downer …
Simply turn the nob down when it gets too loud by closing your eyes and imagining it …. perhaps you want to leave a little bit of sound coming through just so that you can hear some of the things being said … in order to use them as tools to better yourself …
Either way this dial is always here for you to use now …. just the same as your breath …
[pause]
So let’s take those 3 powerful deep breaths once again to seal this practice deep within every level of our awareness…
Breathe in… and out…. Inhale.. and exhale… breathe in… and let it go…
Good…
Allow your awareness to come back to the present moment and to your current surroundings … gently opening your eyes whenever you are ready to.
