Welcome to you,
And welcome yourself to the space you've created for yourself today.
I'm going to lead you through an EFT tapping sequence that is designed to help you replace self-criticism with compassion and self-kindness.
So if you've never done any kind of tapping before,
Don't worry,
I'll tell you all the tapping points as we reach them.
But try not to overthink it.
You really,
Really can't get this wrong.
So take a moment to sit comfortably,
And take some deep breaths.
And as you welcome yourself more deeply into this space,
Becoming aware of your body,
And aware of where your thoughts are at the moment,
I'd like you to consider where your current level of self-compassion sits.
Rate it on a scale of 1 to 10,
Where 10 is fully compassionate towards yourself,
And 1 is fully critical.
How does it feel to sit with yourself now in this way?
While I'm leading you through the practice,
You can let my voice carry the energy of each phrase,
Or you can repeat the phrases either out loud or in your mind,
Whatever feels best to you.
And feel free to modify them to fit your personal experience.
We're going to start with a setup statement,
During which we tap on the side of the hand either hand will do.
This is known as the karate chop point.
So when you're ready,
We'll begin.
Even though I sometimes struggle to be kind to myself,
I deeply and completely love and accept myself.
Even though I can be hard on myself,
I am open to treating myself with more kindness and compassion.
Even though I'm not perfect and I make mistakes,
I choose to be gentle with myself.
We're now going to go through the first round of the tapping sequence.
So start on your eyebrow point,
That's the inner edge of either eyebrow.
I notice the times I'm hard on myself.
Now move to the side of your eye,
Either eye again is fine.
Sometimes I feel like I'm not good enough.
Now tap just beneath your eye.
I criticize myself more than I deserve.
Now tap under your nose.
It's not always easy to show myself kindness.
Now tap on your chin.
I'm starting to realize that I don't have to be so harsh with myself.
Now tap on your collarbone,
Either side is fine.
I'm open to treating myself the way I would treat someone I love.
And now tap under either arm on your ribcage.
It's okay to make mistakes,
I am human.
And now tap the top of your head.
I can choose kindness over criticism.
Let whatever feelings come up with this wash over and through you.
Whatever you feel is okay,
Even if it's nothing.
And for our second round we're going to replace these thoughts with some positive affirmations.
I'm going to go through this round twice,
So there'll be four sets of tapping.
So back to your eyebrow point.
I am learning to speak to myself with gentleness.
Side of the eye.
I am worthy of kindness,
Especially from myself.
Under the eye.
Kindness feels good and I deserve to feel good about myself.
Under the nose.
I release the habit of self-criticism and replace it with understanding.
On your chin.
I am doing the best I can and that is enough.
On your collarbone.
I choose to treat myself with patience and love.
Under your arm.
I am my own greatest supporter.
Top of the head.
I am kind to myself and that kindness grows stronger every day.
Back to your eyebrow point.
I am learning to speak to myself with gentleness.
Side of your eye.
I am worthy of kindness,
Especially from myself.
Under your eye.
Kindness feels good and I deserve to feel good about myself.
Under your nose.
I release the habit of self-criticism and replace it with understanding.
On your chin.
I am doing the best I can and that is enough.
On your collarbone.
I choose to treat myself with patience and love.
Under your arm.
I am my own greatest supporter.
Top of your head.
I am kind to myself and that kindness grows stronger every day.
Back to your eyebrow.
I am learning to speak to myself with gentleness.
Side of the eye.
I am worthy of kindness,
Especially from myself.
Under your eye.
Kindness feels good and I deserve to feel good about myself.
Under your nose.
I release the habit of self-criticism and replace it with understanding.
On your chin.
I am doing the best I can and that is enough.
On your collarbone.
I choose to treat myself with patience and love.
Under your arm.
I am my own greatest supporter.
The top of your head.
I am kind to myself and that kindness grows stronger every day.
Back to your eyebrow for the final round.
I am learning to speak to myself with gentleness.
The side of your eye.
I am worthy of kindness,
Especially from myself.
Under your eye.
Kindness feels good and I deserve to feel good about myself.
Under your nose.
I release the habit of self-criticism and replace it with understanding.
Under your chin.
I am doing the best I can and that is enough.
On your collarbone.
I choose to treat myself with patience and love.
Under your arm.
I am my own greatest supporter.
The top of your head.
I am kind to myself and that kindness grows stronger every day.
Let's finish this with two closing affirmations on your karate chop point again.
So on the side of your hand,
You can memorize these or you can choose an affirmation with a similar feel and repeat this phrase and the tapping action at any time during your day to reaffirm to yourself how you feel right now.
It's very subtle so nobody will notice you quietly tapping your hand.
So on your karate chop point,
Tap and repeat.
I am grateful for this time I've taken to nurture myself.
I choose to carry self-kindness with me in all that I do.
Take a deep breath in,
Hold it for a second and then exhale slowly.
Notice how you feel in your body after this tapping session.
Where do you now rate yourself on that scale of 1 to 10,
Where 1 is critical and 10 is filled with self-compassion?
Has your number increased?
You can come back to this any time you need to and regular practice will help you to reinforce this habit of being kind to yourself.
Thank you so much for sharing your space with me today.
Be kind to yourself and have a wonderful day.
