Welcome to this guided meditation for anxiety and stress.
We will use the emotional freedom technique,
Also known as EFT tapping,
To apply light pressures to certain energy points throughout our bodies.
This will help alleviate any tensions we are feeling in our physical,
Mental,
And energetic bodies,
Helping to bring us back to a more relaxed and balanced state.
Do not worry if you are new to EFT tapping,
As I will guide you through each tapping point.
But as a reference,
The meridian points,
Or energy points,
We will tap in sequence are as follows.
Feel free to touch these areas as I mention them.
When we begin,
We will start tapping on the side of the hand,
On the skin just below the pinky finger.
Then we'll tap the inside edges of the eyebrows.
Next is the outside edges of both eyes.
Then we'll move down to tap underneath the center of both eyes.
The next is under the nose,
Just above the top lip.
We'll then move on down to the chin.
Next are the inside edges of the collarbones.
Then we'll tap about three inches just below the underarms.
In this tapping point,
You can tap either one at a time,
Or you can do a hugging motion like I like to do,
And tap both sides simultaneously.
And lastly,
We will end on the center top of the head.
So that would be one complete cycle.
During this meditation,
We will work through approximately six complete cycles.
But feel free to repeat this audio as many times as you need to,
To help shift the energy within you.
So let's get started.
EFT is best performed in an upright position,
So I encourage you to take a seated position,
Keeping your spine straight but not too rigid.
Allow the crown of your head to stretch and reach above.
Place your hands palms down on your knees,
And gently close your eyes.
Begin taking some gentle inhales through the nose,
And exhales through the mouth.
Take a moment now to set an intention for this practice.
When we set intentions,
The likelihood of achieving what it is that we actually want increases.
So feel free to take this moment to encourage less stress and anxiety in the body.
And then go ahead and breathe that intention into every cell in your body.
Now take notice of your current physical and mental state.
Rate your anxiety and stress on a scale of 1 to 10.
1 being non-existent,
And 10 being the worst case scenario.
How do you feel right now?
Keep that number in mind,
And we'll revisit this number later.
You can begin tapping on the side of your hand,
And repeat after me.
Even though I am filled with anxiety and stress right now,
I am choosing to completely love and accept myself with these feelings.
Switch and tap on your other hand if you haven't already,
And repeat.
Even though I am filled with anxiety and stress right now,
I am choosing to completely love and accept myself with these feelings.
Switch back to tapping the other hand.
Repeat.
Even though I am filled with anxiety and stress right now,
I am choosing to completely love and accept myself with these feelings.
Now begin tapping at the inner edges of the eyebrows,
And repeat after me.
This anxiety that I feel.
Begin tapping the outside edges of your eyes.
Repeat.
This anxiety that I feel.
Tap under the eyes.
Repeat.
This anxiety that I feel.
Tap under the nose.
This anxiety that I feel.
Tap the chin.
Repeat.
This anxiety that I feel.
Tap inside edges of the collarbones.
This anxiety that I feel.
Now tap under the arms.
This anxiety that I feel.
And begin tapping on the center top of your head.
This anxiety that I feel.
Release both hands down onto your knees,
Take a deep breath in,
Deep breath out.
Now begin tapping back at the eyebrow points.
I am open to the idea of having less anxiety and stress.
Tap the outside edges of your eyes.
I am open to the idea of having less anxiety and stress.
Under eyes.
I am open to the idea of having less anxiety and stress.
Tap under nose.
I am open to the idea of having less anxiety and stress.
Move to your chin.
I am open to the idea of having less anxiety and stress.
Collarbones.
I am open to the idea of having less anxiety and stress.
I am open to the idea of having less anxiety and stress.
Tap the top of your head.
I am open to the idea of having less anxiety and stress.
Release both hands back down.
Take a deep breath in.
Deep breath out.
Start tapping.
Eyebrow points.
I will allow this anxiety space to move through and out of me.
Side of eyes.
I will allow this anxiety space to move through and out of me.
Under eyes.
I will allow this anxiety space to move through and out of me.
Tap under nose.
I will allow this anxiety space to move through and out of me.
Chin.
I will allow this anxiety space to move through and out of me.
Collarbones.
I will allow this anxiety space to move through and out of me.
Under arms.
I will allow this anxiety space to move through and out of me.
Top of head.
I will allow this anxiety space to move through and out of me.
Place both hands back down.
Take a deep breath in.
Deep breath out.
Eyebrow points.
I deserve to feel less anxious.
Side of eyes.
I deserve to feel less anxious.
Under eyes.
I deserve to feel less anxious.
Under nose.
I deserve to feel less anxious.
Chin.
I deserve to feel less anxious.
Collarbones.
I deserve to feel less anxious.
Under arms.
I deserve to feel less anxious.
Top of head.
I deserve to feel less anxious.
Place both hands down.
Take a deep breath in.
Deep breath out.
Eyebrow points.
I am creating space for relaxation and balance.
Side of eyes.
This remaining stress and anxiety.
Under eyes.
What if I could feel safe in the space I am creating?
Under nose.
I am open to that.
Chin.
I am open to feeling more relaxed and at balance in this space.
I am open to breathing deeply through this.
I am open to flowing with my emotions in this space.
Top of head.
I feel safe to flow in this space.
Place both hands down.
Take a deep breath in.
Deep breath out.
Last round.
Eyebrow points.
I choose to feel safe.
Side of eyes.
I choose to feel more at ease and in balance in this space.
Under eyes.
I welcome relaxation.
Under nose.
This space feels relaxing.
Chin.
I am relaxing.
Collarbones.
I welcome balance.
Under arms.
This feels balancing and safe.
Top of head.
I am safe.
Repeat.
I am safe.
Say it one more time.
I am safe.
Relax both hands down.
Take a deep breath in.
Deep exhale out through the mouth.
One more time.
Deep breath in and exhale out through the mouth.
And now allow some gentle breaths to return to the body.
Notice how you feel right now in comparison to how you were at the beginning of this practice.
Try to rate your anxiety and stress again now on a scale of 1 to 10.
See if that number has changed.
It's okay if there seemed to be no shift or if very little seemed to have changed.
It's still a part of your process.
Don't judge it.
Just be here with that information.
Let's begin to bring our full awareness back into the room by wiggling fingers and toes.
Take some gentle stretches and gently open your eyes.
Thank you for joining me for this practice.
Feel free to revisit this as often as you need to.
Take care.
