This tapping meditation assumes you are familiar with EFT tapping.
It taps into your natural ability to sleep.
It will reduce your fears,
Melt away tension and prepare you for sleep.
It's best to listen and tap before you go to bed.
Just take a nice deep breath up through your nose.
Hold for a moment before breathing out through the mouth.
With each breath just notice the feeling of the air as it passes up through the nostrils,
Into the mouth and then breathing out a slow conscious breath out through the mouth.
With each breath you relax more.
With each breath you let go of tension.
Just be curious about that feeling,
That feeling of the air just moving up through the nose,
Into the mouth and then letting go out through the mouth.
Each breath calming you,
Each breath relaxing you.
Now it's time to unwind,
Relax and let go of what doesn't serve you.
Very soon you will experience a deeply relaxed feeling,
Which will allow you to wind down in preparation for sleep.
So that when you are snuggled beneath the bed covers you will drift off effortlessly into a pleasant sleep.
You already know how to sleep deeply and so without even trying it will just happen all by itself.
Take a moment to notice now how your body feels.
Just perform a body scan.
So beginning the scan by bringing your attention to the top of your head and then scanning down slowly through the body until you reach the soles of your feet.
Just noticing any tension that resides in the body.
So beginning now,
Just scanning down from the top of your head,
Bringing your attention to the feeling in your forehead,
The face,
The cheeks,
The jaw.
Notice any tension particularly there in the jaw,
So many of us hold tension there.
And then just move your attention to your neck and shoulders.
Down through the chest,
Down into the torso,
Down into the pelvis,
The tops of the legs,
The knees,
The calves,
The feet and toes.
Noticing to your arms and your hands.
And just being aware of any tension in the body that you may be holding onto.
Tension that can interfere with your sleep.
In a few moments time we will start tapping and you'll find that with each tap you relax deeper and the deeper relaxed you become the better you feel.
And the better you feel the deeper relaxed you become.
So let's begin.
Please tap along with me as we go through the tapping points repeating the statements out loud while tapping.
Starting with the karate chop point,
The side of the hand.
Even though I have this tension in my body,
I love and accept myself.
And again.
Even though I have this tension in my body,
I love and accept myself.
And again.
Even though I have this tension,
And you can be specific about where in your body,
I love and accept myself.
Now begin to tap the eyebrow point saying out loud the tension I'm holding in my body,
I choose to let it go.
Tapping at the side of the eye.
With every tap I release the stresses of the day.
Underneath the eye,
I'm preparing myself to go to sleep.
Tapping under the nose,
I choose a calm sleep.
Under the mouth,
I melt away the tension and choose to relax in my own time.
Collarbone.
All of this tension.
Underneath the arm,
I choose to let it go.
Top of the head.
Any tension I'm holding in my body now,
I simply let it go.
And just relax the hands.
Take a nice deep breath,
Holding it for a moment.
And then breathing out through the mouth,
Just letting go.
Now I'd like you to think about a time or times in the past when sleeping has been difficult for you.
Perhaps when you've been on your own or perhaps not feeling well or another time.
But that part of you that remembers that difficult time is maybe expecting it to happen again.
So right now we're going to do a what if round.
What if I can feel safe and relaxed enough to experience a wonderful re-energising sleep?
What if I could leave all my worries to tomorrow and feel calm and relaxed right now?
So tap along with me and notice the more you tap,
The more you relax.
Just tapping on the karate chop point and saying what if I could leave all my worries to tomorrow and feel calm and relaxed right now?
Tapping the karate chop again,
What if I can feel safe and relaxed enough to experience a re-energising sleep?
Tapping the karate chop for the third time,
What if I awaken re-energised and feel great?
And just tapping along with me now,
Remembering the more you tap the more you relax.
Tapping on the eyebrow,
I am calm.
Tapping on the side of the eye,
I am safe.
Underneath the eye,
I am winding down.
Tapping under the nose,
Letting go,
Feeling safe right now.
Under the mouth,
I am calm.
Collarbone,
I am safe.
Tapping underneath the arm,
I am winding down.
Finally on the top of the head,
Letting go,
Feeling safe right now.
In just a few minutes of tapping,
Your heart rate has lowered,
Your blood pressure has lowered,
Your cortisol has lowered as well as other stress hormones in your body.
Your body and mind is now prepared for a long restorative sleep.
So calm,
So relaxed,
So secure.
Sleep well.
