Mindful EFT For Anxiety

This guided meditation helps to release anxiety by using EFT or Tapping (Emotional Freedom Technique) when the mind and body is expressing discomfort. Tapping works because it allows us access into the body through physical sensations and emotions, you can use this tapping anytime for relief from discomfort associated with stress and anxiety. We begin by relaxing our mind & body somatically to bring in mindfulness during this session which is particularly helpful if you are new to this practice

Transcript

This guided meditation is to help you release anxiety by using EFT or tapping,

The emotional freedom technique.

When the mind and body is expressing discomfort,

Tapping works because it allows us access into the body through physical sensations and emotions.

And you can use this tapping any time for relief from discomfort associated with stress and anxiety and even pain.

And in this session,

We begin by relaxing our mind and body to bring in mindfulness during this practice,

Which is particularly helpful if you are new to doing this.

And before we begin,

Let's first check in with our body and see how you're feeling today somatically.

I invite you to find a comfortable position,

Either lying down or sitting up.

Take a deep breath and when you're comfortable,

Close down your eyes.

Or you might like to lower your lids and half close them or keep them open and soften your gaze.

Your hands could be resting gently in your lap or at your side.

And when you're ready,

You can begin taking several long,

Slow,

Deep breaths.

Breathing in fully and exhaling slowly.

Breathe in through your nose.

And out through your mouth.

Feel your stomach expand on the inhale.

And relax and let go as you exhale.

If you have any noises around you,

You can simply let them go and fade into the distance as you begin to shift your attention from outside to inside yourself.

And if you are distracted by sounds around you,

You can simply notice them and bring your focus back to your breathing.

And when you're ready,

You may slowly bring your attention down to your feet where you can begin observing any sensations in your feet.

You might want to wiggle your toes a little,

Feeling your toes against your socks or shoes or the freedom of bare feet.

Just notice and you might imagine sending your breath down to your feet as if the breath is traveling through the nose,

To the lungs and down through the abdomen,

All the way down to the feet.

And then back up again and out through your nose.

Perhaps you don't feel anything at all and that is fine too.

This is your experience and all you need to do is just allow yourself to feel the sensation of not feeling anything.

And when you are ready,

You can allow your feet to dissolve in your mind's eye and move your attention up to your ankles,

Calves,

Up to the knees and up through the thighs.

Observe the sensations you are experiencing throughout your legs.

Notice perhaps any colors that appear to you.

Breathe into and breathe out of the legs.

And if your mind begins to wander,

Gently notice it wandering without judgment.

And softly,

Gently bring your mind back to noticing the sensations in your legs.

And if you notice any discomfort,

Pain or stiffness,

There's no need to judge.

All we need to do is simply notice it.

Just observe how all sensations rise and fall,

Shift and change moment to moment.

Notice how no sensation is permanent.

Just observe and allow the sensations to be in the moment just as they are.

Breathe into and out from the legs.

Then on the next out breath,

I invite you to allow the legs to dissolve in your mind.

And when you're ready,

Move to the sensations in your glutes,

Up through the pelvis and into your lower back.

Softening and releasing as you breathe in and out.

Slowly move your attention up to your middle back,

Following the spine right up to the neck.

And perhaps you can become curious about all the sensations here.

And you may even become aware of sensations in the muscles,

Temperature or points of contact with the surface or space around you.

And with each out breath,

You may let go of any tension you might be carrying or not.

And then very gently,

You can shift your focus to your stomach and all the internal organs here.

Perhaps you notice the feeling of clothing,

The process of digestion or the belly rising and falling with each breath.

And if you notice opinions arising about these areas,

Gently let these go and return to noticing any sensations.

As you continue to breathe,

Notice your body breathes for you.

And as it breathes,

You can bring your awareness to the chest and heart.

And just notice your heartbeat.

Observe how the chest rises during the inhale and how the chest falls during the exhale.

Let go of any judgments that may arise and simply be here in this space.

On the next out breath,

You can shift the focus to your hands and fingertips.

Perhaps you might like to see if you can channel your breathing into and out of this area.

As if you were breathing into and out from your hands.

If your mind wanders,

Gently bring it back to the sensations in your hands.

And then when you're ready,

On the next out breath,

Shift the focus and bring your awareness up into your arms.

Observe the sensations.

Or perhaps there's no sensations.

You might notice some difference between the left arm and the right arm.

There's no need to judge.

Simply notice.

As you exhale,

You may experience the arms soften and release any known or unknown tensions as you continue to breathe and shift the focus to the shoulder,

The neck and throat area.

This is an area where we can often have tension.

Just be with the sensations.

It could be tightness,

Stiffness or holding on.

Or it could be nothing at all.

You may notice the shoulders moving along with the breath.

That's right.

Let go of any thoughts or stories you were telling about this area.

As you breathe,

You may feel any tension rolling off your shoulders or you can just be here noticing the rhythm of the breath.

And on the next out breath,

You can shift your focus and direct your attention to the scalp,

Head and face.

Observe all the sensations and perhaps you might notice the movement of the air as you breathe into or out of the nostrils or mouth.

And as you exhale,

You might notice the softening of any tension you might be holding or not.

And when you're ready,

Let your attention expand out to include the entire body as a whole.

Bring into your awareness the top of your head,

All the way down to the tips of your toes.

Notice and feel the gentle rhythm of the breath as it moves through the body and if any feeling of repair or relief came up for you,

You can offer it to support a part of your body today that needs support or feels heavy and if not,

That's okay too.

You have the power to release discomfort,

Stress,

Pain and anxieties from your body and you can use it anytime you choose.

And now that you are relaxed,

If it feels like a good time,

Then let's begin tapping.

I invite you to notice when you experience anxiety or perhaps you are experiencing stress and worries right now and take a moment to observe what are some of the sensations in your body when anxiety is present.

Maybe you've got a cramp,

An ache or some sharp acute pain.

If you allow your focus to be guided to where the discomfort is,

Then we have an opportunity to release it.

All you need to do is in your own way observe how intense is your sensation or pain or discomfort.

Feel free to answer this question in any way you prefer.

You could use a scale of 1 to 10,

A colour scale or a one word description.

For example,

A moderate amount of pain or discomfort could be a 5,

The colour yellow or the word mild.

Intense pain or discomfort might be a number 10,

The colour red or the word severe.

Notice the sensations you are experiencing when anxiety,

Pain or discomfort shows up in a way that's best for you.

Before I invite you to begin tapping,

Perhaps you would like to consider choosing a tapping setup phrase.

Take a moment and see if a phrase drops in your mind.

And if not,

That's okay.

Trust your unconscious mind to do what it needs to do.

If you are unsure,

You can always start with something such as,

Even though I am experiencing,

And then state what it is,

I deeply and completely accept myself.

Some people perhaps feel the stomach is painfully knotted due to fear,

Which is often known as anxiety.

If you would like to tune into your body,

Perhaps you can begin to recognise what sensation you experience when anxiety is present.

And if you feel comfortable at this moment,

You might like to release that anxious sensation by tapping and affirming that you accept and embrace life's uncertainties.

You can use whatever phrase comes to you because it is perfect for you.

And some people maybe they have an old injury or a flare up in the body.

You could approach that by tapping while affirming that you appreciate your body,

Even though it's damaged.

Or some people experience anxiety before or during a migraine,

And this could be tapped away while saying,

Even though my head hurts right now,

I trust my ability to heal.

Or you might like to state,

It's time to let it all go now.

Or you might like to use these following phrases.

Even though I have this body,

I choose to feel calm and relaxed.

Or even though I'm struggling with this pain in my body,

I accept myself and how I'm feeling.

Or you may like to say,

Even though I'm feeling,

I choose to deeply and completely love,

Honour and accept myself.

And you can state your problem that you are experiencing and your goal in any way you like.

So take a moment and think of your set up phrase in your mind.

Let's begin with the karate chop point located on either hand on the outside fleshy part of the hand that one would use to karate chop something.

As you tap on this point,

Say the tapping phrase five to seven times in a row out loud,

Unless you are too emotional.

And if that's the case,

Just say it to yourself in your mind,

Five to seven times.

Moving now to tap the top of your head in the centre,

Repeating your phrase five to seven times.

For Next,

When you're ready,

I invite you to begin tapping between your eyebrows,

The point closest to your nose.

Again,

You'll want to tap here five to seven times at your own pace,

In your own way that is right for you.

Use your phrases as many or as few times as you wish.

And some people may like to say things such as accepting myself fully no matter what comes up.

I am open to letting whatever needs to come up and show up.

I am being open with this discomfort.

Just use whatever phrase feels comfortable for you at this moment,

Making sure you repeat it mindfully and with feeling.

And when you're ready,

You can move to the next point,

The bone bordering the outside corner of your eye.

Breathing five to seven times with your phrase.

From there,

You can progress to the bone underneath the center of the eye.

Feel the tapping release tension and discomfort.

Breathing five to seven times your phrase.

And when you are ready,

You can move to the point between the bottom of your nose and the top of your upper lip,

Tapping five to seven times.

When you're ready,

Moving to midway between the point of your chin and the bottom of your lower lip,

Tapping with your phrase five to seven times.

And as you tap these points,

You may experience a feeling of relief or release.

Just notice what you are experiencing.

And some people like to give themselves permission to allow whatever comes up.

And if you would like,

You can choose to move on to the final two points,

Starting with the beginning of your collarbone,

The part closest to your sternum,

Making sure you are only targeting one issue at a time.

Breathing five to seven times.

Once you're finished with that point,

The final one is under your arm,

On the edge of the pectoral muscle at a point even with the nipple for men or in the middle of the bra strap for women,

Tapping with your phrase five to seven times.

And of course,

If your body calls to you to tap on a particular part,

Trust this is exactly what it needs.

That's right.

Isn't it nice to know deep inside you,

There is no right way and there is no wrong way to do this.

There is just your way.

Now I invite you to evaluate your anxiety,

Discomfort,

Pain or stress and recall where it was when you first began and compare it to now.

Notice what has changed.

Assess if it can in turn be broken into aspects or individual parts of their own and repeat each aspect one at a time for the best results.

And if you're satisfied with the changes,

Feel free to stop here or if you'd like to experience deeper relief or work on another issue,

Then you are free to repeat the tapping process starting at the karate chop,

Working your way through the other points and sequence.

This is your experience and if you are feeling satisfied,

When you're ready,

As you come to the end of this practice,

Take a full deep breath,

Taking in all the energy of this practice.

Exhale fully.

Notice what's changed as you become more alert and return your attention back to the present moment and perhaps you might like to thank yourself for making this special time just for you to access your body's wisdom.

Reviews

Very powerful thank you so much