We are going to combine emotional freedom technique tapping with the self-compassion practice.
Tapping,
Also called emotional freedom technique,
Is a combination of ancient Chinese acupressure and modern psychology.
It's a unique technique that involves tapping your fingers on different acupressure meridian points on your face and upper torso while speaking certain truths about yourself out loud.
And I will guide you through it.
So we're going to deal with the idea of a limiting belief that so many of us have at some level,
Which is,
I'm not quite enough.
You may also find that this pops up every once in a while.
So let's just tap on that.
Close your eyes and first test this stress for you.
In what places in your life do you really feel like you're really not quite enough?
Maybe you're not productive enough or you feel like you're not quite talented enough or not healthy enough,
Not happy enough,
Perhaps not spiritual enough,
Maybe not a good enough parent,
Not perfect enough.
Feel into your body and mind and heart and rate the intensity of that discomfort of stress of not good enough for you.
And do that on a scale of zero to 10,
10 being excruciating,
Zero being nothing at all.
And just jot that number down.
And now let's tap.
I'm going to say a phrase and you'll repeat it after me.
Out loud is most powerful to hear it in your own voice.
But if you're in a place where that's not comfortable,
Just do it silently if you prefer.
So,
We start with what's called the setup statement.
And we're going to be tapping on the side of our hand.
Maybe you could think of it as the karate chop.
So with the other hand,
Tap on the side of your hand.
Doesn't matter which hand you use.
And we do this,
We state where we are.
We start with where we are.
Not to make it bigger,
But to acknowledge it so we can move on.
So repeat after me while you're tapping on the side of your hand.
Even though part of me believes I'm not enough,
Now you repeat that.
I choose to relax and feel safe now.
Even though I've had this belief for a long time that I'm not enough,
I'm open to letting it go.
This belief is so deep,
I can't imagine it disappearing.
Still,
I'm open to that possibility now.
Now we're going to move to the eyebrow point,
Which is the edge of your eyebrow where it's meets the,
Above your nose,
You know,
Center of your forehead there.
Where that eyebrow ends,
That's where you're going to tap gently.
And repeat after me again.
When I'm feeling down,
I tend to obsess on what I did wrong.
Now move to the side of your eye,
Right on that bone.
When I fail at something,
I can feel so inadequate.
Now gently under the eye.
When I'm upset with myself,
I can blow things out of proportion.
Now move your tapping to under the nose.
I've set the bar pretty high for myself.
And now under the mouth,
Just in that indentation above your chin there,
I put a lot of pressure on myself.
Collarbone.
Now the collarbone comes down and as you move towards your center,
There's a little notch there.
About an inch below that little notch,
That's the place.
Or you can use your full hand just across the front of your chest there.
Why am I trying to be perfect?
It's so exhausting.
And now under the arm,
About three inches below your armpit.
It's time to stop comparing myself to others.
Top of the head,
Just tapping on the top of your head.
I choose to know I am enough.
I feel that freedom.
Now back to that eyebrow point.
This is really hard.
Everybody makes mistakes.
It's very human to think we aren't good enough sometimes.
Side of the eye.
I can choose to let that feeling go.
Facing all the times I thought I wasn't enough.
Under the eye,
I choose to know that I am enough.
I am a divine child of God,
So how could I not be enough?
Under the nose,
I acknowledge my flaws,
But I am kind and loving to myself.
Under the mouth,
I accept and love myself just as I am.
Under the collarbone,
I am enough.
I relax into that feeling.
All is well.
I am made of divine stuff.
I am enough.
I am safe.
Under the arm,
I accept myself as I am.
I am productive enough.
I am spiritual enough.
Top of the head.
May I be filled with loving kindness toward myself.
I accept and love myself as I am.
May I be peaceful and accepting of myself.
And may I be happy.
Stop tapping.
Now again,
Close your eyes and feel into your body.
And note your anxiety level now on that issue of being good enough.
Again on that scale from 0 to 10.
And know that any movement toward 0 is a win.
And then compare where you started and where you are now.
And then one other thing that's really quite important.
If a certain memory or incident or feeling or person came up for you while we were doing the tapping,
That is something that you are going to want to perhaps journal about or perhaps tap on that issue.
What comes up can be very important.
You don't want to lose it.
It's a signal of something that you might uncover for your own growth.
Thank you and keep tapping.
