Welcome,
I'm glad you're here.
Let's take a few moments to slow down and settle together.
If you're feeling overwhelmed or carrying too much right now,
This is a place to pause,
Tap,
And breathe for a few minutes.
You may have been holding a lot together for a long time.
Your mind may feel busy and your body may feel tight or tense.
For the next few minutes,
You don't have to fix anything.
We're simply going to notice what's here and allow your body and mind to begin to settle.
In this practice,
We'll use a gentle technique called EFT tapping,
The emotional freedom technique.
We call it tapping because we lightly tap specific points on the face and upper body while saying the truth about how we feel.
You don't have to do this perfectly.
Simply just follow along and tap where I tap,
Repeat what I say,
And see how you feel.
You can add words that come up for you.
As we tap,
Your body may release tension in different ways.
You might sigh,
Yawn,
Cry.
Notice your shoulders soften,
Feel your breath deepen,
Or experience a subtle inner shift.
All of that is natural.
Your body knows what to release and will let go when it feels safe.
Before we begin tapping,
Let's take a slow breath.
Now gently notice your body.
Scan from the top of your head to the soles of your feet.
Where are you holding stress,
Tightness,
Constriction,
Discomfort,
Unease,
Tension,
Aches,
And pains?
Anything that feels off.
It might be in your chest,
Your heart,
Your stomach,
Your belly,
Your shoulders,
Your neck,
Your jaw,
Lower back,
Forehead.
Just notice everything is welcome.
First,
To help you learn or refresh your memory of the tapping point locations,
I'll walk you through them.
And you might want to locate them as I explain them,
And we'll be using them throughout the tapping.
We begin with a setup statement while tapping on the side of the hand point.
Tap on the fleshy part between the bottom of the pinky finger and the top of the wrist using the fingertips of your other hand.
And we'll repeat a statement about three times.
Then we rotate through the tapping points on the face and upper body with each phrase.
Tap with both hands or one,
Left hand or right.
Start at the eyebrow point,
At the beginning of the brow,
Close to the nose.
At the side of the eye,
At the other end of the brow,
Next to the eye,
On the bone.
Now,
Under the eye,
Below the iris,
On the bone.
Notice we traced the orbital bone.
Next,
Under the nose,
Above the lip.
On the chin,
In the cleft below the lip,
Under the collarbones.
Below the neck,
At the top of the breastbone,
Find the two knob-like ends of the collarbones.
Drop down and out about an inch or so into the indentation.
Now,
Under the arm,
About three,
Four inches from the armpit,
In line with the breasts at the bra line for women.
You can reach one arm across to the other arm underneath the arm,
Or you can just bend your elbow and tap with that same hand as the armpit.
At the top of the head,
Tap at the crown.
You can kind of circle around.
So now we're going to start.
I want you to repeat after me aloud or silently in your head.
Out loud is actually better.
Your brain,
Your subconscious mind really connects well that way.
But you can even whisper.
So we'll start at the side of the hand and repeat.
Even though I feel overwhelmed,
Anxious,
And scared,
I honor that this is my truth.
Even though I've been carrying a lot and life feels heavy,
Right here and right now,
I'm doing the best that I can.
I feel this tension in my body.
Right in my fill-in-the-blank where your stress is located,
Your belly,
Your heart,
Wherever,
I'm open to finding a way to release some of it today.
Now tapping through the points,
The eyebrow.
I've been holding a lot.
Side of the eye.
So much on my mind.
Under the eye.
There's so much to manage.
I don't know how to keep it all going.
Under the nose.
It's exhausting.
Chin.
I'm just going to honor how I feel.
Of course I feel overwhelmed.
Under collarbones.
I've been through so much.
Carrying it all.
Under the arm.
I've been under a lot of pressure.
Top of the head.
And I'm just acknowledging that now.
Okay,
Take a nice slow breath.
And let's do another round at the eyebrow.
I wonder if I don't have to carry it all right now.
Side of the eye.
Maybe my body can soften a little.
Under the eye.
I'm open to feeling a little calmer.
Under the nose.
Just a little calmer.
Chin.
Letting my shoulders soften.
Collarbones.
Letting my breath deepen.
And my heartbeat slow down.
Under the arm.
Allowing some of this tension to release.
Top of the head.
Letting my body relax.
Okay,
Take a breath and rest your hands on your heart or wherever it's comfortable.
Take another slow breath.
Feel your belly rise.
Gently exhale.
Notice what feels different in your body and mind right now.
You may feel calmer or lighter.
Breathing more slowly.
A little less tense.
Your shoulders dropping away from your ears.
Even small shifts matter.
Overwhelm often builds when we've been carrying too much for too long.
We feel like we can't stop because there's too much to do and too much going on.
The most powerful step is to pause and tap.
On one point are all of them.
I gravitate to the collarbone point.
Give your body a moment to release what it's been holding.
Honor how it's held it and let your mind clear.
Before we close,
Take one more slow breath.
If you wish and you're able,
You can keep tapping.
Even tapping without words works.
And I recommend that you do this again before bed.
It's really great.
And begin to practice as often as possible.
Start your day and end your day with tapping.
So move gently from here and be kind to yourself.
Give yourself permission to take things one step at a time.
You can return to this practice whenever you need a few moments to settle,
To tap and breathe.
