Welcome to Let's Regulate.
A series of practices to help us ground and center.
I'm Heather Wiese.
With love,
Serve,
Inspire.
And today I'll be guiding you through resource tapping and a compassionate hold.
For this practice,
We'll be seated.
And we'll be doing some alternating tapping.
So you can either tap on either side of your thighs,
On top of the thighs,
Or you can even tap your feet and alternate your feet.
I invite you to have a soft gaze or maybe close the eyes.
And visualize a peaceful place.
A place where you feel safe and content.
It could be a real location when you've been to or maybe it's in your home or outdoors.
Or it can be a place that you can create for yourself right now,
A peaceful place.
Take in the sights,
The colors,
The sounds,
The shapes.
The smells,
The textures.
And keeping this peaceful place in mind,
We're going to alternate our tapping eight to 12 rounds.
So nice soft taps on the thighs,
Or maybe you're tapping your feet,
Visualizing your peaceful place.
And then we'll pause the tapping.
Now visualize a nurturing figure.
Real or imaginary.
Could be a person in your life,
Past or present.
It could be a pet,
A fictional character.
Any person or thing that models nurturing,
Caring,
And loving qualities.
Notice who comes to mind first.
Invite that person or thing into your mind.
Embracing all of their qualities.
And then we'll begin tapping.
Again,
Eight to 12 rounds of taps.
Alternating right and left.
Visualizing your nurturing figure.
Supporting you.
And we'll pause the taps and just notice how that feels.
And now inviting in our protective figure,
Or a protective figure.
Again,
Could be real or imaginary.
A real person in your life,
Past or present.
It could be an animal,
It could be a spiritual being.
Anything that feels like it's safe for you,
Protects you.
Notice what comes to mind first.
Inviting that protective figure to surround you.
And then we'll begin our tapping.
Tap in this resource.
Visualize that protective figure.
You are safe.
We'll pause the tapping.
Noticing how that felt or how that feels.
And now we'll take in a wise or spiritual figure.
Again,
Real or imaginary.
Anyone that comes to mind,
Anything that comes to mind that speaks wisdom into your life,
Truth,
Guidance.
Once you have your wise spiritual figure,
Take your tap.
Alternating right and left,
Embracing this wise or spiritual figure.
And we'll pause.
Notice how that feels.
And then visualizing your peaceful place once again.
Put yourself there.
And imagine your nurturing figure.
Your protective figure and your wise spiritual figure surrounding you in this peaceful place.
All of your resources.
You are safe,
You are supported,
And you are loved.
Take all that in and we'll tap in.
And then pausing.
Feeling a big embrace from all of your figures.
To close this practice,
We're gonna do a compassionate hold.
You're gonna bring one hand to your forehead.
It doesn't matter if it's right or left.
And the other hand to the back of the neck.
And gently press into the forehead,
Gently press into the neck.
Maybe you close the eyes or have a soft gaze.
And just silently stating to yourself.
I am safe.
I am supported.
I am love.
I am safe.
I am supported.
I am loved.
When you feel ready,
We'll slowly release the compassionate hold,
Open the eyes.
And again,
Take in how you feel.
