A Meditation for Frustration, with Sean Fargo

⁠Annoyance, frustration and anger can be challenging emotions to work with. We often judge ourselves for feeling frustrated, equating this emotion with negativity or perhaps thinking it makes us a ‘bad person’. Other times, we might feel so righteous about our frustration that we hold to it tightly.

By exploring how frustration feels in the body, we can learn to be present as it arises, neither avoiding nor grasping at it. In the resulting space that’s created, we can invite in self-compassion and understanding. After all, these emotions are not good or bad, nor right or wrong, they are what make us human. 

In this guided meditation, Mindfulness Exercises founder Sean Fargo asks us to recall a past moment of slight annoyance or mild frustration. By sitting with this sensation and observing it, we learn we can let it move as it wants to.  

Please listen in a safe, quiet place where you can be relatively free from distraction. Find a posture that balances comfort with alertness, whether standing, seated, or lying down. May this meditation be of benefit to you in your mindfulness journey.

Please remember that mindfulness practice is not a replacement for therapy. Listen with care and self-compassion and practice within your window of tolerance. If this, or any other episode, triggers overwhelming, uncomfortable feelings, contact your healthcare provider.

Sean Fargo is a former Buddhist monk and founder of the online resource, Mindfulness Exercises. Mindfulness Exercises has shared mindfulness with over 6 million people via free and premium services including downloadable meditations, meditation scripts, mindfulness worksheets, courses, content and live online retreats.

Enhance your personal practice or guide others in meditation with 200 Guided Meditation Scripts. These scripts are for mindfulness and meditation teachers, therapists, counsel

Welcome to the Mindfulness Exercises Podcast. If you find these episodes valuable, I’d be grateful if you left a 5-star review. As a thank-you, I’ll send you free access to The Complete Mindfulness Toolkit — everything you need to deepen mindfulness and make a greater impact. Just leave the review and let me know, and I’ll send it your way. Thank you for helping us share mindfulness with others.

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Mindfulness Exercises with Sean Fargo is a practical, grounded mindfulness podcast for people who want meditation to actually help in real life.

Hosted by Sean Fargo — a former Buddhist monk, mindfulness teacher, and founder of MindfulnessExercises.com — this podcast explores how mindfulness can support mental health, emotional regulation, trauma sensitivity, chronic pain, leadership, creativity, and meaningful work.

Each episode offers a mix of:

• Practical mindfulness and meditation teachings
• Conversations with respected meditation teachers, clinicians, authors, and researchers
• Real-world insights for therapists, coaches, yoga teachers, educators, and caregivers
• Gentle reflections for anyone navigating stress, anxiety, burnout, grief, or change

If you’re interested in:

• Mindfulness meditation for everyday life
• Trauma-sensitive and compassion-based practices
• Teaching mindfulness in an authentic, non-performative way
• Deepening your own practice while supporting others

…you’re in the right place.

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