INSTAGRAM
INSTAGRAM

AARRGGHH?! Try These Frustration-Busting Meditations

16/02/20
Reading Time: 4 minutes

Frustration: a deep chronic sense or state of insecurity and dissatisfaction arising from unresolved problems or unfulfilled needs. 

There is a common misconception that meditation is a passive process. It’s not. To meditate is to take action that is focussed on achieving an outcome – connect to yourself, decompress, still your mind, seek inner-guidance, create time for you… just be. In Kundalini yoga, this is amplified through action-oriented meditations like –  ‘Meditation to Prevent Going Berserk’ (love this title! 😂), ‘Meditation for Penetration in Communication’, ‘Meditation to Invite Prosperity into your Life‘ etc. Not taking action and allowing your thoughts to run riot is essentially meditating on what you don’t want. Oft, we’re too quick to seek answers outside of ourselves. Sit with your frustration, meditate on it and you might just find the solution you need.  Give one or both of these frustration-busting Kundalini meditations a whirl…

Space

Meditation for Emotional Balance

Space

You know that feeling when you’re about to implode with frustration? Or you simply don’t know what to do because your mind is fogged by an onslaught of deafening thoughts and emotions. Grab a pen and paper, place by your side and try this meditation for emotional balance (also known as ‘Sunia Antar’)…

STEPS

1. Before practicing this meditation, drink a full glass of water

All Kundalini yoga practices begin by chanting the Adi Mantra, hands in prayer pose at your heart centre

This tunes you in to your true-self to maximise the impact of your practice. It takes less than 1 minute. Listen here to learn the sound

2. Sit straight cross-legged in Easy Pose or a comfortable position. Chest slightly pushed out and your chin tucked in. Keep your spine straight with a focus on your first six lower vertebrae

3. Mudra (a hand gesture to lock and guide energy flow through your body): Place your arms across your chest. Lock your right hand under your left armpit, with your palm open and against your body. Do the same with your left hand under your right armpit. Raise your shoulders up tightly against your earlobes, without cramping your neck muscles. Tuck your chin slightly in to lift your chest and keep you in alignment

4. Eye focus: Close your eyes, roll them up and focus them on your Third Eye, the midpoint at the centre of your eyebrows

5. Breath: Inhale and exhale deeply through your nose. Your breath will automatically become slow

6. Time: Begin with 3 minutes, gradually increasing to 11

7. To end: Take a deep inhale. Hold for 4-8 breaths. Exhale fully. Stay inside, eyes closed for a couple of minutes to release tension

8. Now take your pen and paper, and free-write whatever comes to you. Let your stream of consciousness flow. Do not edit your words. Only stop when you’ve captured everything you want to express on paper. This will connect you to your intuition and inner-guidance system. She will know how to ease your frustration

Comments:

When upset, attention should be given to the body’s water balance and breath rate. Rhythmically slowing down the breath to only 4 breaths per minute, drinking water, pulling the shoulders up to the ears, and tightly locking the entire upper area gives indirect control over the mind. After two or three minutes, thoughts will be there, but will not be felt.

Source: 3HO.org

Space

Meditation to Promote the Parasympathetic Nervous System

Me feeling uber frustrated with pre-labour pains at 40 weeks pregnant

This will put every fibre of your body under tension initially but results in a highly relaxed state. It increases your awareness of your sympathetic nervous system (your fight or flight response) and moves you to a space where you can connect to your parasympathetic nervous system (your rest and digest response). This enhances your patience, provides perspective and ignites your self-control. It’s an excellent frustration-buster. Begin slowly with 3 minutes and build up to 11 or 31 minutes in time.

STEPS

1. Sit in Easy Pose with your spine straight, chest out, chin tucked in. You can sit supported in a chair with both feet on the floor if it’s easier

2. Extend your arms above your head at a 60-degree angle. Keep your arms straight and your elbows gently locked

3. Straighten your fingers and thumbs and press them together

4. Extend your wrists back, palms up until there is a 60-degree angle between the back of your hand and forearm. It’s important to keep your wrists at the designated 60-degree angle but just go to where is comfortable for you. Don’t push it

5. Eye focus: 1/10th open and focused on the tip of your nose

6. As you inhale long and deep through your nose, chant mentally “Saat Naam” It means “Truth is my identity”. This powerful mantra connects you to your soul; your essence; your true-self

7. As you exhale through your nose, again chant mentally, “Saat Naam”. Lengthen your breath as much as possible

8. To end: deeply inhale, completely exhale and hold your breath out for 60 seconds. If you are pregnant like I was in this photo, don’t hold your breath out – simply exhale and release your arms down slowly feeling the energy you have created around you. Know that where you are right now is where you’re meant to be

Nothing ever goes away until it has taught us what we need to know.

Pema Chodron

Always seek professional help if you are concerned about your physical, mental or emotional wellbeing. 

What do you think?

Hey Mama!

I’m Jen Murphy, award-winning blogger and wellness advocate for working mothers. I created Working Mother Wellness as a platform for mums to share our wellness experiences. Sign-up to build your own Working Mother Wellness toolkit. You will receive updates on Kundalini yoga and meditation practices, wellness tips, and info on upcoming workshops and programmes.