Welcome to this quick tapping practice designed to help you release anxiety and come back to your body,
Come back to a fuller,
Deeper breath.
So you can use this meditation anytime you feel that your anxiety is being triggered.
So maybe you're feeling really anxious about a situation,
Perhaps you've just woken up and you're feeling a little bit off,
Whatever it is you can come back to this meditation anytime you just want a quick guide to tap you through.
So as always I like to suggest that you write a few notes down about what's going on for you today.
Has something triggered this feeling for you?
Are there certain thoughts that are racing through your mind?
Is it more so about the body sensation?
So do you feel heavy?
Do you feel like you've got some tightness in the chest or do you feel jittery and nervous?
So just taking a few moments to write down what is coming up for you today and why you've chosen to tap on this anxiety release.
I also want you to rate the anxiety that you're feeling out of 10.
10 being really really anxious,
As anxious as you've ever been in your life and 0 being completely calm.
So you feel free to pause this meditation but if you're ready let's start tapping together and clear this anxiety.
So tapping on the side of the hand repeating after me.
Even though I'm feeling all of this anxiety,
I feel it in my body.
I'm open to letting this anxiety go now and I choose to love and accept myself anyway.
Even though I'm feeling all of this anxiety,
I feel it physically,
I feel it emotionally but I feel ready to let this go now.
I choose to love and accept myself.
Even though I feel all of this anxiety,
It's felt so heavy on my system.
I feel all this sensation in my body.
I am open to letting this anxiety go now and I choose to love and accept myself.
Beautiful.
Moving to the first tapping point on the top of the head.
We're going to keep this round really simple.
Repeating after me this anxiety.
Eyebrow point.
I feel it in my body.
Start of the eye.
It's hard to take a deep breath in.
Under the eye because I feel all of this anxiety.
Under the nose is anxious feeling.
Under the mouth when I think about this situation.
On to the collarbone.
It feels really heightened right now.
Under the arm I'm acknowledging all of this anxiety.
On to the ribs.
I can feel it in my body but I am open to letting this anxiety go.
Take a deep breath in as you continue to tap here and letting it go with a big exhale.
Checking in with that number that you gave yourself,
That rating of the anxiety.
How is it sitting now?
Just being honest with where it's at.
Knowing that it's okay if it's flared up a little bit.
That can happen as we start tapping on these emotions.
We're going to keep going.
We're going to keep it very simple.
So back to the top of the head.
I want you to again take a deep breath in as you tap on this point and letting it go gently.
It's safe for me to release this anxiety.
Eyebrow point.
This anxiety I've been feeling.
Side of the eye.
It was feeling so strong.
Under the eye but I'm beginning to release it now.
Under the nose.
All of this anxiety.
Under the mouth.
I can feel it in my body.
Onto the collarbone.
It's been feeling really heavy.
Really tense and uncomfortable.
But as I take a deep breath in now,
I can begin to let it go.
Do that one more time.
Deep breath in.
Letting it go.
Under the arm.
This anxiety I've been feeling.
Onto the ribs.
It's been in my body.
But I'm calming my system down now.
Beautiful.
You can gently stop tapping.
Check in with that number again.
We're going to do another round.
This time I'm actually not going to get you to repeat after me.
Just want you to tap and breathe.
Maybe drawing your mind to what it is that's making you anxious.
So beginning to tap on the top of the head again.
Taking a few deep breaths in here just to ground in.
Tuning into the body.
Noticing if anything has shifted or changed since you sat down just five minutes ago.
Moving to the eyebrow point.
Acknowledging just with your mind anywhere in the body that you're feeling any tension or heaviness or nervousness or anything like that.
Side of the eye.
Just want you to take a deep breath in and breathe into those areas that are feeling tension or resistance or discomfort.
Under the eye.
Taking a deep breath in here as you tap on this point.
Under the nose and drawing your mind to anything that might have triggered this anxiety for you today.
Under the mouth.
Has there been anything that has been really bothering you or making you feel more anxious than usual?
Under the collarbone.
Just visualizing that situation or that person.
And notice as you tap if you can begin to soften this attachment to this trigger.
Tapping and breathing gently.
Calming down your cortisol hormones,
Your stress response,
Feeling safer in your body as you tap here.
Moving under the arm.
Just notice if the feeling,
The sensations in the body are shifting and changing.
As you tap on this tie,
This attachment that you've had to this situation.
Moving onto the ribs.
Taking another deep breath in.
Maybe letting it go with some sound.
Do that one more time.
Using the sound,
Using the breath to clear out that stale energy.
You can gently stop tapping.
Come back to the body.
Come back to the present.
See how you're feeling.
Maybe noting down that number of what that anxiety is out of 10.
And also being present if other emotions have come up,
You know,
Like sadness or anger,
Whatever it might be.
Just know that you can pause this meditation and concentrate just on those emotions to help clear them or cultivate them.
What we're going to do is we're just going to do a very positive quick round to ground in feelings of safety,
Connection,
Feeling more grounded,
Feeling calm,
So that you can go about your day having released this anxiety.
Just a reminder,
If your number is still quite high around a 7 or an 8 or,
You know,
We want it below a 3 to move into this positive round.
So just checking in with where you're at.
But let's begin.
So up at the top of the head again.
Clearing any remaining anxiety.
Eyebrow point.
I was feeling so tense before.
So overwhelmed.
Side of the eye,
But I've released this anxiety now.
Under the eye,
I'm feeling safe.
Under the nose,
I'm feeling grounded.
Under the mouth,
I'm feeling really supported.
Collarbone point.
I'm feeling so much calmer.
It is safe for me to hold on to these feelings of peace,
To feel more grounded as I go about my day.
Under the arm,
Choosing to hold on to this feeling.
And onto the ribs.
I am safe,
Supported and grounded.
I release any remaining anxiety now.
And just keep tapping on this point and take a really deep,
Nourishing breath in.
And letting it go.
And you might like to just go into a short meditation,
Spend some time breathing or journaling.
Well done on sitting down and taking the time to clear this anxiety.
And I hope that you're feeling so much calmer and have a beautiful day ahead of you.
Or a beautiful night's sleep.
Thanks for tapping with me.
