Tapping To Reduce Any Unsafe Feelings

In this tapping meditation, we tap to reduce feelings of not feeling safe, feelings of worry, and discomfort. We then create a new sense of comfort and safety. When you use tapping to reduce negative feelings, you also reduce cortisol, a positive by-product of this powerful practice.

Transcript

Welcome,

This is Denise.

This is a tapping meditation,

One to help you feel safe.

If you have not tapped before,

Please go back and visit my tapping meditation 101,

Which walks you through how tapping works and the tapping points on the body.

If you have tapped before and you're ready to begin,

Let's start.

So today we are tapping to increase our feelings of feeling safe.

And so think about your life right now.

And bring to mind any areas where you are not feeling safe.

Think about moments,

Events,

Places in your life that you felt danger or uncomfortable.

And we'll begin by tapping on that karate part of the hand.

And we're tapping to actually elicit these feelings.

We allow them to rise up so that we can set them free.

And we'll begin tapping here in order to feel safe.

And even though at this time I am not feeling safe,

I am not feeling safe in my body,

Maybe I'm not feeling safe in my life,

In my home.

Even though I am not feeling safe,

I accept who I am.

Even though I am having bouts of not feeling safe,

I accept these feelings.

I recognize that this is my body speaking to me and that I need to pay attention.

And so now we check in and we measure on a scale from zero to 10.

When you think about being safe and feeling extra safe,

Feeling like everybody loves you and that you are at home is a 10 and zero is when you are scared for your life,

That you are very uncomfortable.

Where are you on that scale?

And I'm going to ask you to write it down because often people forget.

And so we write down,

How am I feeling in this moment?

And we'll continue tapping and we tap on the inside of the eyebrow.

In this moment,

I am not feeling safe.

In this moment,

I do not feel safe.

And we move our tapping to the outside of the eye.

I am experiencing some fear,

Some worry.

In this moment,

I am experiencing fear and worry.

There is a discomfort.

And we'll tap under the eye.

I am not feeling safe because.

.

.

And why are you not feeling safe?

Do you know?

Is it the news?

Is it an experience that you had with a person or in life?

Is it the political state of the world?

Why are you not feeling safe in this moment?

Is something happening in your life that is causing this?

Is there something that you're thinking about that is causing you to feel unsafe?

And we're still tapping.

And let's bring the tapping to under the nose on top of the lip.

I have good reason to not feel safe.

I have a reason to feel fearful or to worry.

And what is the story behind this fear?

Behind this feeling of not being safe?

What is your story?

What is happening?

And this is your time to share it.

You can say this out loud to yourself.

I am not feeling safe because.

.

.

Because this happened.

Or because this person said this.

Or because of an experience in my life.

What is the story?

And how far back does it go?

Days?

Weeks?

Months?

Years?

And we'll bring that tapping to the chin.

I'm feeling fearful in my life.

And I'm feeling this.

And where in your body does fear show up?

Sometimes when we fear,

We might feel tightness in the belly.

Or maybe there's tension across the shoulder.

Or across the forehead in the temples.

When you are not feeling safe.

Where does this show up in your body?

And we're still tapping on the chin.

And we're noticing how our body feels in this moment.

As we bring these ideas up to the forefront.

We allow them to rise up.

We check in with our body.

And we notice.

Where do we experience this feeling?

And we'll bring our tapping to our collarbone.

Because I am feeling unsafe.

I'm also feeling hyper-vigilant.

I feel like I need to protect myself.

This unsafe feeling is affecting my nervous system.

There is a discomfort in my body.

I feel dysregulated.

And this is affecting my sleep.

It's affecting my decisions.

It's affecting how I live my life.

This lack of safety is affecting my nervous system.

And we'll bring the tapping to under the arm.

And how is this feeling of being unsafe affecting you?

Have you noticed that your sleep is affected?

Have you noticed that you've been eating more or eating less?

That you haven't been eating as healthily as you know you should?

Where is it showing up in your life?

Are you snapping or are you being short with loved ones?

Are you making poor decisions?

Where in your life is this feeling of unsafe showing up?

And we'll bring our tapping to the top of the head.

And we tap at the top of the head.

I don't want to feel like I have no control.

But in this moment,

That is how I feel.

I feel like I have no control over my life.

This feeling of being unsafe is affecting me in so many different ways.

I feel like I don't have control.

And it is exhausting.

And rest your hands and take in a deep breath.

And allow that breath to be released with a sigh.

Allow yourself to relax for a moment.

And check in to see how you feel in this moment.

At the start of this tapping meditation,

I had you measure your emotions in the body.

How your body is experiencing this feeling of being unsafe.

And now that we've brought up,

That we've elicited more of these feelings.

How do you feel?

How has this number shifted?

And we'll continue to tap.

But now let's bring in a sense of calm.

Let's remind ourself,

Our mind,

Our body.

That we do have the capacity to feel safe.

And we'll begin by tapping on the inside of the eyebrow.

I'm ready to let this go.

I'm ready to let this feeling of not feeling safe,

Go.

I'm ready to release this emotion,

This discomfort.

I'm ready to release the worry.

I'm ready to let this go.

And we'll tap on the outside of the eye.

I remember,

I do know how to have control.

I can control my breath.

I can slow my breath down.

I can hold my breath.

I can allow my breath to flow out slowly.

I can deepen my breath.

I can draw it down to my belly.

I do have some control.

I can control my breath.

And we're still tapping.

And we'll bring the tapping to underneath our eye.

And as we tap here,

I remind myself that I have control over my mind.

I have control over my thoughts.

My thoughts are not me.

They are only thoughts.

And they might be true,

Or might not.

I can shift them,

And I can change them.

I am reminded that I can challenge my thoughts.

That I can bring in new thoughts.

And I tap under my eye,

And I am reminded that I have control.

I have control over my breath.

I have control over my thoughts.

And let's bring our tapping to under the nose,

On top of the lip.

And as I tap on my lip,

I remind myself that I can relax my body.

That I can allow my body to calm.

That I can imagine roots growing from the soles of my feet,

Connecting to the earth.

That I can allow my body to release tension and soften.

That I can release the tightness in my shoulders.

I can release the tightness in that space,

Where that discomfort creeps in,

When I don't feel safe.

I can bring my breath to these places,

And I can relax.

And we'll continue to tap.

And let's bring the tapping to the chin.

I can find areas in my life that I do have control over.

And maybe there is a place that you don't feel safe.

But I think you can also find a place where you do feel safe.

A place that you do have control over.

Maybe it's the food you eat,

The car that you drive,

The job that you have.

Maybe there is a special friend in your life.

Maybe there is a place that you have control over.

And let's bring that to mind.

We remind ourselves of the places that we do feel safe.

That we do have control over.

And we let these edge in.

And we'll bring the tapping to our collarbone.

I feel safe in my body.

In this moment,

I feel safe in my body.

I deepen my breath.

I allow roots to grow from the soles of my feet.

I relax and calm my body.

I shift my thoughts to those of positivity or optimism.

Or just a little different.

And I am reminded of the places in my life where I do feel safe,

Where I do have control.

And now let's tap under the arm.

And as I tap under the arm,

I remind myself that I can also find places of gratitude in my life.

I can feel grateful for my ability to calm and relax my body.

I can feel grateful for What in your life do you feel gratitude towards?

Maybe these are simple things like food and clothes,

Shelter.

Maybe these are big things like jobs and opportunities.

Where can you find gratitude in your life?

And we're still tapping under the arm.

And we're thinking about the places in our life that we feel grateful for.

And we'll bring the tapping to the top of our head.

And as we tap on the top of our head,

We remind ourselves.

In this moment,

I feel safe.

In this moment,

I can create safety in my body.

In this moment,

I can create safety in my life.

Right now,

In this moment,

I feel safe.

And we'll tap for a few more moments,

Allowing these emotions to shift and move through us.

Allow this energy to shift and move.

Allow your hands to rest and take a deep breath.

Take in a deep breath.

And we sigh that breath out.

And let's take in one more breath.

And once again,

We check in with our body.

We check in with our thoughts,

Our mind.

How are we feeling in this moment?

When we come back to that idea of not feeling safe,

Is that resonating still?

Has that number shifted?

And you can check your paper to see what number you wrote.

And see if it's shifted one way or the other.

Our goal is to reduce this number.

To reduce it as low as possible so that you feel safe.

Safe in your body.

Safe with your thoughts.

Safe in your mind.

Safe in your life.

And I will end this meditation.

But you can listen to it over and over.

You can tap as long as you need to.

We know that tapping reduces cortisol in the body.

That by tapping on these points,

These meridians,

We reduce the stress.

And we allow the body to find a place of calm.

We allow the nervous system to calm.

And we can find peace.

I hope that you find peace.

Namaste.