Welcome to a short somatic tapping practice.
You can do this anywhere,
Anytime you're feeling disassociated from your body and need a quick practice to help reconnect you.
Settle into your body.
You might be standing,
You might be seated,
You might be laying.
Take your time.
Let your breath move naturally for a moment.
Feel your feet.
Feel the support underneath you.
Begin with a slow inhale through your nose and a soft,
Unforced exhale through your mouth.
Now,
Bring your awareness into the tips of your fingers,
First just noticing them and any sensations you feel there.
And then bring your fingertips to your collarbones and begin with just a little tapping,
A gentle rhythm as you tap across your upper chest,
Along the ridge of your collarbones,
From left to right and right to left.
Allow your breath to stay easy.
Soft inhales,
Slow exhales.
Continue gently tapping down the sides of your ribs.
Allow your right hand to tap along your right rib,
Your left hand to tap along your left rib,
One at a time,
Slowly soft drumming with your fingertips.
Allow your breath to expand into the places that you touch.
No rush,
Just slowly,
Softly tapping your fingertips along your rib cage as you inhale and exhale.
Pause in your tapping and take a moment just to breathe.
Another breath here as you inhale and as you exhale.
Now,
Cross your arms across your chest.
Allow your fingertips to meet the outsides of your arms,
Your left fingertips on your outer right arm,
Your right fingertips on your outer left arm.
Then begin gently tapping again along the outsides of your arms all the way down towards your elbows and down your forearms and to your wrists,
And then up from your wrists along your forearms to your elbows,
Up along your upper arms and then to your shoulders.
Do two rounds of this.
You could even tap inside of your arms,
Into the creases of your elbows and inside your forearms and even into your palms,
One hand at a time when you need,
Gently tapping as you breathe.
Allow your shoulders to soften down away from your ears.
Allow your jaw to unclench.
Pause wherever you landed as you finish your final round of tapping and take a deep inhale and a soft exhale.
Place one hand over your heart and one hand over your belly.
Feel the warmth of your touch.
Feel your breath moving beneath your palms.
Take a few moments here to feel your body settling.
All the points of contact from each place that you tapped.
Allow your arms to rest now,
However you like,
And take one more deep breath in and slow breath out.
An invitation to return back to your body.
Using this practice as many times as you need until your body feels like home again.
