Begin by getting comfortable in bed or wherever you're preparing to sleep.
Take a deep breath in through your nose and slowly exhale through your mouth.
Once again,
A deep breath in through your nose and slowly exhale through your mouth.
I start by gently tapping on the side of the hand while repeating the following phrases out loud or in your mind.
After each phrase,
I shall leave a space for you to repeat it back.
You can use either my words or your own if they resonate more.
Starting on the side of the hand,
Even though my mind feels so busy right now and I'm struggling to relax,
I deeply and completely accept myself.
Even though I'm feeling anxious and restless and I can't seem to slow down my thoughts,
I deeply and completely accept myself.
And even though I'm worried about tomorrow and I'm stuck in overthinking,
I choose to let go of these thoughts and welcome peace instead.
Tapping through the points,
Starting with the top of the head.
There's so much going on in my mind right now.
Eyebrow point,
All these racing thoughts,
There's no way I'll be able to sleep.
Side of eye,
I feel overwhelmed and anxious.
Under the eye,
It's hard to let go of these worries.
Under the nose,
What if I can't sleep tonight?
Chin point,
I feel the tension in my body and mind.
Collarbone,
All this stress and overthinking.
Under the arm,
I'm holding on to so much right now.
Let's keep going,
Top of the head.
I'm noticing these thoughts,
But what if I don't have to hold on to them?
Eyebrow point,
I give myself permission to let go of today's worries.
Side of eye,
It's safe for me to relax and let my mind rest.
Under the eye,
I am releasing tension with every breath I take.
Under the nose,
I'm letting go of what I cannot control.
Chin point,
I choose to release these anxious thoughts.
Collarbone point,
I'm creating space for peace and calm.
Under the arm,
I allow myself to sink into relaxation right now.
Top of the head,
My body knows how to rest and restore itself.
Eyebrow point,
I am safe and supported in this moment.
Side of eye,
I trust that sleep will come naturally to me.
Under the eye,
With every tap,
I feel more relaxed.
Under the nose,
I am worthy of deep and restful sleep.
On the chin,
I choose to let go of the day and embrace rest.
Collarbone point,
I welcome a calm and peaceful night.
Just staying here,
Tapping on the collarbone point,
And I deserve to wake up refreshed and energized.
Stay here on the collarbone.
I am allowing my body to relax.
I give my body permission to release anything which is no longer serving me.
And I give my body permission to relax.
Stop tapping,
Take a deep breath in through your nose,
And exhale through your mouth.
Notice how your body feels now.
If your mind is still busy,
That's okay.
You're already on the path to relaxation.
If you feel like you need a little bit more,
And there's a few more words that you might like to say,
Do another round of tapping.
Use your own words and see what comes to you naturally.
Just say the first thing that comes to mind and allow it to pass through you and release.
But know that you're already on the path to relaxation and sleep.
Give yourself the time and space to drift off and enjoy a peaceful sleep.
