EFT Tapping To Release The Habit Of Overlooking What Is Good

Your brain is wired to notice what is wrong before it registers what is good. Negative experiences stick. Positive ones slide away before they have a chance to reach you. This is not a personal failing. It is simply how the brain evolved. But it is costing you something real — a life full of genuinely good moments that pass by unnoticed and unreceived. This 14-minute EFT tapping session is inspired by Dr Rick Hanson, neuropsychologist and author of Hardwiring Happiness, whose research shows that staying with a positive experience for just 20 to 30 seconds begins to rewire the brain's negativity bias over time. In three rounds of tapping you will acknowledge the habit of overlooking what is good, release the automatic scanning that drives it, and open to a slower and more receptive way of moving through your day. Background music by Music of Wisdom. This session is intended for general wellbeing only and is not a substitute for medical or professional support.

Transcript

We all have a negativity bias. But we can influence it by focusing on what is good. This is your ETF tapping session for releasing the habit of overlooking what is good. Not for forcing gratitude, Not for pretending everything is fine. But for gently interrupting the automatic scanning for what is wrong. And creating just enough space for what is genuinely good to actually reach you. Find a comfortable position. Sitting down, Your feet on the floor. I invite you to close your eyes if that feels comfortable. Take a slow breath in through your nose. And release it fully through your mouth. Another one, Longer this time, Breathing in and out. And letting it go. Just notice for a moment. What is your mind scanning for today? Has it been looking for what is wrong, What is missing, What needs fixing or finishing, Or things to worry about? Just notice without judgment. On a scale of 0 to 10, Where 0 is fully present to what is good. And 10 is completely caught in the habit of scanning for what is wrong or missing, Worrying about things ruminating. Where are you right now? Note the number. We're going to move it. Bring your fingers to the karate chop point on the side of your hand and begin tapping, Repeating after me. Even though I've been moving past good moments before they can reach me. Even though I've been moving past good moments before they can reach me, I deeply and completely accept myself. I deeply and completely accept myself. Even though my mind keeps scanning for what is wrong or missing or incomplete. Even though my mind keeps scanning for what is wrong or missing or incomplete. I choose to be gentle with myself today. I choose to be gentle with myself today. Even though I've been too busy to notice what is genuinely good. Even though I've been too busy to notice what is genuinely good. I'm willing to slow down enough to let it reach me and savour it now. I'm willing to slow down enough to let it reach me and savor it now. Stop tapping on the karate chop point. And bring your fingers to the inner edge of your eyebrows. And begin tapping softly, Repeating after me. This habit of overlooking what is good. This habit of overlooking what is good. Tapping on the side of the eye. My mind keeps moving to what is wrong, What is missing, What is not yet done. My mind keeps moving to what is wrong, What is missing, What is not yet done. Tapping under the eye. Good moments pass by before I've even noticed them. Good moments pass by before I've even noticed them. Tapping under the nose. The busyness that crowds out noticing. The pace that keeps me one step ahead of the present moment. The busyness that crowds out noticing. The pace that keeps me one step ahead of the present moment. Tapping on the chin. The automatic scanning for threat. For difficulty. For what needs my attention. The automatic scanning for threat. For difficulty. For what needs my attention. Tappy on the collarbone. Difficulty sticks. And I'm missing the good moments. Difficulty Sticks and I'm missing the good moments. Tap under the arm, All the good moments I've moved past without pausing, Without receiving, Without letting them reach me. All the good moments I've moved past without pausing, Without receiving. Without letting them reach me. Tapping on the top of the head. This habit of overlooking the good. This habit of overlooking the good. This life lived one step ahead of what is actually here. This life lived one step ahead of what is actually here. Stop tapping. Take a slow breath in. And release it completely. Tapping on the inner eyebrow and repeating after me. I'm ready to release this habit now. I'm ready to release this habit now. Tapping on the side of the eye. I release the automatic scanning for what is wrong or missing. I release the automatic scanning for what is wrong or missing. Tapping under the eye. I don't need to worry to keep myself safe. I don't need to worry to keep myself safe. Tapping under the nose. I release the busyness that prevents me from living in the present moment. I release the busyness that prevents me from living in the present moment. Tapping on the chin. My brain is wired to notice difficulty. But I can choose to interrupt that wiring. My brain is wired to notice difficulty, But I can choose to interrupt that wiring. Tapping on the collarbone, I can choose to pause for what is genuinely good. I can choose to pause for what is genuinely good. Tapping into the arm. I release the habit of moving past good moments without savoring them. I release the habit of moving past good moments without savoring them. Tapping on the top of the head. I can choose to stay with the good moments. And wire new pathways in my brain. I can choose to stay with the good moments and wire new pathways in my brain I release the habit now. Of dwelling on the negative. I release the habit now of dwelling on the negative. Stop tapping. Take a deep breath in. And breathe out. Relaxing. Letting go. Take a moment, Put your hand where your heart is. And just notice with genuine compassion for yourself. That your brain was trying to keep you safe. The worry, The focus on the difficulties. All of it designed. To keep you safe. But you don't need that for safety. And you can let it go. Let's move into our final round of tapping. I am slowing down now, Just enough to notice what is here. I am slowing down now, Just enough to notice what is here. Tapping on the side of the eye. I'm becoming someone who pauses to appreciate the good. I'm becoming someone who pauses. To appreciate the good. Tapping under the eye. Good moments are happening all around me. And I'm learning to receive them. Good moments are happening all around me. And I'm learning to receive them. Tapping under the nose. I notice what is good. I pause for it. I let it land. I notice what is good. I pause for it. I let it land. Tapping on the chin. Even the smallest moments of goodness are worth staying with. Even the smallest moments of goodness are worth staying with. Savoring the good. Creates. New neural pathways. Encouraging me to see the goodness all around. Savoring the good creates new neural pathways. Encouraging me to see the goodness all around. Tapping on the collarbone. When something good happens today, I will stay with it. And appreciate it for a moment longer. When something good happens today. I will stay with it. And appreciate it. For a moment longer. Tapping under the arm. I am present to what is good. I receive it. I let it reach me. I am present to what is good. I receive it. I let it reach me. And tapping on the top of the head. I notice what is good. And I appreciate it now. I notice what is good. And I appreciate it now. Stop tapping. Take one more slow breath in and let it go completely. Let your hands rest where they fall. Let your face soften. Relax your jaw. Let your shoulders drop. Let your whole body settle I invite you to check back in with that number from 0 to 10. Zero is fully opening and welcoming of the good appreciating it now here in the present moment and 10 is not able to see the good, Ruminating, Worrying, Not here valuing your true experience at this moment. Where are you now? Notice the difference. Did you move the number even a little bit? If you did, That is your nervous system responding to a direct signal that it's safe to slow down, Safe to notice, Safe to receive what is good, Rather than always scanning for what is not. The good moments have always been there. They are here now. And the quality of your breath. In the quiet of this moment. In the simple fact that you stopped, Even briefly. To do something that was entirely for yourself. That is good. Right here, Right now. Here is your practice for today. Notice one good thing, Just one. It doesn't need to be significant. A moment of warmth. A brief ease. Something that feels genuinely quietly right. And when you find it. Stay with it for 20 to 30 seconds. Not to analyze it. But to let it land, Let it register. To appreciate it. That is the whole practice, 20 to 30 seconds, Focused on one good thing. And over time, Those seconds accumulate into a brain that has learned to see what has always been there. Take one more breath. Slow, Easy, Complete. Breathing out, Letting go. It is time to find your one good thing.