Free 15 Minute Guided Meditation Script for Frustration [PDF]

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 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 knob 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.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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