In this practice,
We're going to do some EFT,
Emotional Freedom Technique,
Or tapping,
Focusing on managing uncertainty and taking care of yourself while you navigate it.
Begin by taking a deep breath and rating your level of uncertainty on a scale of 0 to 10,
With 10 being the highest.
I'm going to lead you through each tapping point.
Just tap gently a few times on each point.
Don't worry about precision.
You can't get this wrong.
We start by acknowledging the feelings that we're experiencing,
And then we move on to replacing those thoughts with more helpful ones.
So let's begin with the karate chop point,
Tapping gently on the side of your hand.
Either hand is fine.
And as you tap,
Repeat after me,
Either out loud or in your head,
Or you can just let my voice carry the energy for you.
Even though I'm feeling uncertain and anxious about the future,
I deeply and completely accept myself.
Even though uncertainty makes me feel out of control,
I choose to be kind to myself.
Even though I don't know what's going to happen,
I accept my feelings and know I'm doing the best I can.
Now we're going to move on through the tapping points,
Starting at the eyebrow.
This uncertainty is overwhelming.
The side of your eye.
I don't know what's going to happen.
Under your eye.
It's hard to feel grounded when everything is up in the air.
Under your nose.
I wish I had more control over the situation.
On your chin.
All this uncertainty is making me anxious.
Collarbone.
It's hard to relax when the future is unclear.
Under your arm.
I feel vulnerable in the face of so much unknown.
The top of your head.
All these uncertain feelings.
Take a deep breath.
Now let's introduce some more positive and empowering thoughts.
Come back to your eyebrow.
What if I could find peace even in uncertainty?
The side of your eye.
I've navigated uncertain times before.
Under your eye.
I am stronger and more resilient than I realise.
Under your nose.
I can focus on what I can control.
On your chin.
I choose to take care of myself during this time.
Your collarbone.
I am safe in this moment.
Under your arm.
I trust in my ability to adapt.
The top of your head.
I am capable of handling whatever comes my way.
Take another deep breath and check in with your feelings.
Let's do another round.
Come back to your eyebrow.
I choose to be gentle with myself during uncertain times.
The side of your eye.
I give myself permission to take things one day at a time.
Under your eye.
I am learning to be comfortable with uncertainty.
Under your nose.
I trust in my inner wisdom to guide me.
On your chin.
I am grateful for the stability I do have in my life.
Collarbone.
I release my need for control and choose peace instead.
Under your arm.
I am open to the possibilities that uncertainty can bring.
The top of your head.
I am calm,
Centred and grounded,
Even in uncertain times.
Take a final deep breath and reassess your level of distress.
Notice any shifts in your feelings or any physical sensations.
Close the session now by tapping on your karate chop point again and saying,
I choose to take care of myself during this uncertain time.
I trust in my ability to navigate challenges.
I am resilient,
Capable and worthy of peace and comfort.
I deeply and completely accept myself and my journey.
Remember you can replay this or return to this tapping sequence whenever you need to centre yourself or manage feelings of uncertainty.
Regular practice can help reinforce these positive affirmations and coping strategies.
You can always create your own affirmations that fit best with the world as you are experiencing it.
I wish you the very best of days.
Thank you for sharing your space with me.
