Welcome to a guided tapping exercise to recognize and release anxiety.
My name is Kate Hennessy and I'm an Emotional Freedom Technique practitioner,
Helping highly sensitive souls cultivate calm,
Compassion,
And confidence using tapping.
We'll start by getting into a comfortable seated position and you can do this practice seated on a chair or on a cushion,
Making sure that you can access all of the tapping points easily.
Notice your points of contact with the floor or the surface beneath you.
Notice where your hands are resting.
Notice how your breath is just at this moment.
We'll slowly start to deepen the breath.
When you're ready,
Taking a full breath in through your nose and breathe out through your mouth.
Breathing in slowly and release the breath completely.
Breathing in,
Let your belly or chest expand and exhale through your mouth.
Notice your level of anxiety in this moment.
Give that anxiety a number on the scale from 1 to 10.
One being not at all anxious,
Feeling relatively calm,
And 10 feeling overwhelmed with anxiety.
Notice how you feel in your body.
We'll go through the tapping points for a few rounds.
And if you feel your anxiety increasing,
Remember to keep tapping until you feel calmer in your body and let thoughts racing in your mind.
We'll start at the side of the hand underneath the pinky and repeat after me.
Even though I'm feeling anxious right now,
It's okay that I'm feeling this way.
Even though I feel this anxiety as tension in my chest,
I choose to trust in my healing.
Even though I feel anxious about this situation,
I am open to a new experience.
We'll start going through the tapping points starting at the top of the head.
I'm feeling anxious right now.
I brow point all of this anxiety inside of the eye.
I feel this anxiety as tension in my shoulders.
Under the eye,
I feel tightness in my throat.
Under the nose,
I feel so anxious.
Chin point,
All of this anxiety.
Collarbone,
It's hard to move past this feeling.
Under the arm,
It feels like too much to hold.
Wrist point,
I hold this anxiety as tension in my chest.
Side of the hand,
This anxiety is overwhelming.
Top of head,
I feel anxious right now.
I brow point,
I feel tension building in my chest.
Side of the eye,
I feel tightness in my throat.
Under the eye,
I feel so overwhelmed right now.
Under the nose,
This feels uncomfortable.
Chin point,
All of this anxiety.
Collarbone,
It feels like a heavy weight pressing down on my chest.
Under the arm,
My mind is racing.
Wrist point,
I can't think my way through this.
Side of the hand,
This anxiety is overwhelming.
Top of head,
I feel stuck in this anxiety.
Brow point,
All of this anxiety.
Side of the eye,
It feels like too much to handle.
Under the eye,
I feel so overwhelmed right now.
Under the nose,
It's hard to move past this feeling.
Chin point,
I feel this anxiety as tension in my shoulders.
Collarbone,
I feel tightness in my throat.
Under the arm,
It's hard to quiet my mind.
Wrist point,
I can't think my way through this.
Side of the hand,
This anxiety feels overwhelming.
We'll pause tapping,
Take a slow deep breath in and let it go.
Take a moment to check in with how you feel in your body.
What thoughts are present.
And notice where the anxiety is on the scale from zero to ten.
Tapping can often heighten and intensify our emotions before we feel calmer.
So we'll do some more tapping starting at the top of your head.
I still feel anxious.
Eyebrow point,
I feel tension in my body.
Side of the eye,
I feel my mind racing.
Under the eye,
I feel overwhelmed right now.
Under the nose,
It's hard to see through this.
Second point,
I feel this anxiety as tightness in my shoulders.
Collarbone,
I feel tension in my throat.
Under the arm,
This anxiety feels overwhelming.
Wrist point,
I feel so much pressure.
Side of the hand,
I feel anxious.
We'll pause tapping,
Take a slow deep breath in and breathe out fully.
If you're still feeling overwhelmed,
If you're feeling more anxious,
I invite you to repeat this exercise starting at the beginning.
For now,
We'll go through the points one more time,
Adding in positive affirmations.
Starting at the top of the head,
I still feel anxious.
Eyebrow point,
It's okay that I feel this way.
Side of the eye,
I feel tension in my shoulders and throat.
Under the eye,
I am creating a safe space in my body now.
Under the nose,
I feel overwhelmed in this situation.
Chin point,
I choose to be open to a new possibility and perspective.
Collarbone,
I feel mentally scattered.
Under the arm,
I choose to trust myself and my healing.
Wrist point,
A part of me still feels anxious.
Side of the hand,
I choose to give myself compassion and listen to what I need.
Take a slow deep breath in and let it all go.
Back back in with your level of anxiety on the scale from zero to 10.
If your number is at a five or higher,
Continue to tap by focusing on sensations in your body,
Such as tension in your shoulders or tightness in your throat until you feel the energy shift and until you feel calmer.
Thank you so much for showing up and doing this inner work that is so important for your personal growth and healing.
I recommend returning to this practice anytime you feel anxious or overwhelmed to help you find your calm and come back to a more balanced state of being.
May you continue to cultivate calm,
Compassion and confidence,
Sending you so much love and take care.
