Alchemize Frustration

You begin by bringing to mind the event, relationship or lack behind the feeling, or frustration in general if nothing specific comes up. This makes the feeling present enough to find in your body. From there, the focus moves away from the story and onto the physical sensation.

You locate it, often in the torso, and then get curious about its details: how big it is, how heavy, whether it has texture or colour. Later you also notice whether its temperature, size or weight changes, or whether it moves to another part of the body. There's no right answer, and noticing nothing change is fine.

You imagine whatever held the sensation in place has let go, so it can stretch out. You breathe into it as if massaging a tight muscle, allowing any contraction to relax. The idea is that frustration feels worst when it's squeezed into one small, heavy, pressured spot.

Partway through, you ask the sensation this question and simply listen. If a response comes, that's welcome. If not, you keep observing. It's a way of staying curious and receptive instead of pushing the feeling away.

It suggests frustration is blocked energy, and that the bad feeling comes largely from our own contraction against the sensation and against whatever we think is causing it. Observing without judgment and with love lets that contraction open, so the sensation can be felt as just energy.

You visualise the sensation, with its size, shape, weight and colour, stretching through your torso, down your arms to your palms and through your legs to the soles of your feet, until it fills your whole body. You finish noticing it doesn't have to cloud your mind or feel like stagnation.