Hello,
And welcome to this guided meditation regarding work frustration.
If you're listening to this meditation,
Maybe you just got home from a long day at work and you're feeling tired,
Stagnant,
Frustrated,
Or just feeling like nothing is ever going to change.
And so I invite you to find a space where you can settle in,
And I'm going to take you on a journey inward.
We're first going to allow ourselves to feel the frustration and anger that come with feeling stuck,
And then we're going to move through those emotions,
Stepping in and seeing what's on the other side of them.
So taking some time now,
Find a place where you can sit and relax,
And gently allow your shoulders to fall away,
Releasing any tension around your neck,
Feeling your body just settle into this space.
And begin by taking some deep breaths,
Filling your lungs up entirely,
And holding at the top,
And letting go.
And as you let go,
Let any tension that you're holding in your body fall away.
And again,
Taking a deep breath in,
And holding at the top,
And exhale and let everything go.
And continue breathing like this,
Taking big,
Deep breaths.
Taking big,
Deep breaths.
Finding the present moment here,
And relaxing into this space.
The day that came before this is done,
And now bring your attention here to this present moment.
Focusing on your breathing,
Big,
Deep breaths in,
Holding,
Letting everything go,
And just allowing your body to begin to relax,
To feel safe,
Knowing that there's nothing you need to do right now,
And nowhere you need to be.
Your only job now is to begin and soften that analytical mind,
By gently bringing your attention back to this present moment.
Simply focusing on your breath,
In and out,
In and out.
And feel yourself relaxing even deeper into this moment.
Feel your forehead relax,
Your eyes,
Your jaw,
All of that tension you've been holding there,
Allow it to relax.
Your neck,
Your shoulders,
Your belly,
Your lower back.
Allow your hips to sink into your chair,
Feel your thighs,
Your knees,
Even your ankles and feet beginning to just melt into the ground below.
Taking some space for you to just ease into this moment.
Letting go deeper,
And deeper,
And deeper.
And as you're welcoming in this sense of peace,
I now want to encourage you to reflect on that anger,
That frustration,
That stagnation that brought you to this meditation.
I want to encourage you to really feel that anger.
Maybe your mindset is,
Nothing is ever going to change.
I hate my job,
I'm stuck,
I don't know what to do.
I can't get out,
I can't see the way out.
I don't know what to do.
I want to invite you to really feel those emotions.
Not to suppress them,
Not to push them away,
Not to shy away from them,
Thinking,
I need to think more positively.
And now I want to encourage you to allow your body to feel those emotions.
If they bring up rage or tears,
Allow them.
Oftentimes this sort of anger and frustration is the part of us that is our inner child.
The part of us that says,
I want things to be different,
Demanding,
Demanding that things are different.
Allow this part of you to be heard,
To be felt.
Let it wash over you.
And now focusing on your belly,
Take a deep breath in,
Feeling your belly rise,
And then push all the air out.
Push all the air out as if you're letting go of all that frustration.
And again,
Take a deep breath into your belly,
Focusing on that frustration,
And now blow it out of your body,
A forceful blow.
And again,
Deep breath into your belly,
Feeling that anger,
That frustration,
That stagnation.
Feel it in your belly,
And now blow,
Blow it out,
Blow it out,
Blow it out.
In this act,
We are moving energy.
We are feeling the energy.
We are not suppressing it.
We are allowing it to be,
And then moving it.
Oftentimes when we feel anger and frustration,
It becomes stuck and stagnant in our own bodies,
Mirroring that which we feel on the outside.
And so again,
Feel your belly fill with air,
And blow out the frustration,
Blow out the anger,
Let it go,
Let it go,
Let it go.
And do a scan now of your body.
Is there anywhere else that you still feel this anger and frustration energetically within the body?
Scan all the way from your head to your toes and feel into your body.
Intuitively ask,
Is there anywhere in my body that needs attention,
That needs release?
Take a second and ask your body,
Where is there still tension,
Where is there still pain living in my body?
And if there's anywhere else in your body that needs attention,
Focus there,
Taking a deep breath,
Like we did with the belly,
And blow that stagnation out,
Blow that frustration out.
Continue to take this type of breath as many times as you need to move this energy out of your body.
What we're doing is saying,
I see you,
I feel you,
I hear you,
I understand you.
And when we acknowledge these feelings of frustration,
Anger,
Pain,
We can then move through them,
But first we must fully feel them.
And so now let's continue to take some slow,
Deep breaths.
No longer needing to force air out,
But let's just take a deep,
Slow breath in,
And hold at the top,
And let it all go.
And again,
A deep,
Slow breath in,
Holding at the top,
And let it all go.
And now I want to invite you to welcome in peace into your body.
Peace says that everything is okay,
That all is well,
Here and now.
Right now,
Sitting here,
There's nothing that needs to change.
And so let's envision a white light above.
And this white light embodies peace,
Relaxation,
And acceptance.
And do not fear the word acceptance,
Because truly what it means in this sense is,
I accept peace here and now.
It is not saying that you accept your circumstances,
But that right here and now,
You are inviting in peace.
And so feel this white light above you,
This calming,
Gentle energy,
This loving light that says,
All is well,
All is well.
Allow this light to enter through the crown of your head.
Allow it to enter your mind and soften,
Soften those thoughts of angst and anger and frustration,
Infiltrating your brain,
Your mind with peace and serenity.
Allow this light to move down to your nose,
To your lips,
To your jaw,
To your throat.
Feeling peace and relaxation.
Allow it to flow through your shoulders,
Into your arms,
In your wrists,
In your hands.
Allow it to flow into your heart,
Your beautiful heart.
May we honor this part of ourselves.
It is the heart that is guiding us,
That is saying,
There is something more.
And often when we are frustrated or angry with where we are,
It's because we're receiving guidance from our heart.
Our heart is nudging us,
Pulling us forward,
Saying there is something more,
There is something more.
And the stagnation,
The anger,
The frustration comes when we can't see the path forward,
But we know we're being asked to move.
So there's a push and a pull,
And so now let's take a moment to honor our hearts,
For they speak loudly and clearly,
Although sometimes we don't know how to listen.
I see you,
My beautiful heart.
I know that you crave something different.
I know there is something more,
And I know you are guiding me.
May I be still in this moment and hear you clearly.
And allowing this white light to flow through our ribcage,
Down into our belly,
Down into this area where we often hold tension,
Our gut instincts.
May this beautiful white light light up this area with clear direction and personal power and strength and courage above all else.
Courage to do what we know we need to do,
To change and move and shift.
And now may this energy be poured into our pelvis,
Into our hip joints,
Our thighs,
Our knees,
Calves,
Shins,
Ankles,
Feet,
And toes.
Feeling this white light completely engulf us,
May you feel a sense of serenity and knowing that all of this discomfort,
It is simply guidance,
It is pushing you forward.
We have an inner knowing inside that is always pushing us forward,
But when we become tense and frustrated,
We cannot hear the guidance.
So take some time now and sit within this peace,
Within this serenity,
And tune into your heart,
What would you have me know?
And now coming back to your body,
Sitting in this space in stillness,
Place your hands over your heart and acknowledge you have this beautiful heart guiding you and the story that you don't know what to do or you don't know how to change,
It's just a story.
Instead replace that story with affirmations that say,
I know what to do,
My heart is always guiding me,
I am brave and I follow my impulses,
My instincts are guiding me always,
I am brave,
I take aligned action,
And more importantly,
I listen,
I listen,
I listen.
And before opening your eyes,
Remember to have grace,
Have grace for yourself,
Grace and loving awareness for how much,
How much you crave out of this life,
How much you want to feel good,
Honor yourself,
Honor your efforts,
And be kind to that heart that shows you where to go.
And whenever you're ready,
Opening your eyes and coming back to this space.
