Welcome to this EFT tapping meditation to help you wind down in the evening and ease into a good night's sleep.
I'll guide you through a few gentle minutes of tapping so you can let go of worries and thoughts of the day and come back to yourself before you go to bed in the evening.
In EFT,
Which is emotional freedom techniques,
We gently tap on specific points on the upper body using our fingertips.
And while we do that,
We say out loud what we are currently experiencing,
The things we would like to release and let go of.
I'll guide you through the tapping points step by step so you can follow along and I invite you to repeat the phrases that I say while we're tapping out loud.
Or if speaking them out loud is not an option at the moment,
You can simply repeat them silently.
And if there's anything I say that doesn't resonate with you and you feel resistance to repeating it,
That's totally fine.
You can just skip that phrase or change it to something that feels more natural and true for you.
Okay,
So let's begin.
Take a moment to get comfortable.
Find a position that allows you to settle and be still for the next few minutes.
Then gently bring your awareness to your body.
Not just one part of your body,
But the whole field of your body as it is right here and right now.
And whatever you notice,
Let it be just as it is.
There's no need to change or judge anything.
Just observe.
Nothing needs to be fixed.
Observe the vibrancy,
The aliveness,
Everything you notice in your body right now.
From here,
I invite you to take a conscious breath and notice how your breath brings you a little more into the present moment.
And with whatever is here right now for you,
Let's begin tapping together.
We'll start tapping at the side of the hand and you can choose whether you want to tap on the right or left hand.
And the side of the hand,
That's the soft fleshy part underneath your little finger.
And while you tap,
Repeat after me.
Even though I had a very long and full day and there's a million of thoughts in my head and I just can't imagine falling asleep like that,
I choose to accept myself just as I am right here and right now.
Even though my head is full,
There are so many thoughts,
So many worries,
And I really don't know how to calm down.
And right here and right now,
I choose to have compassion for myself.
Even though my mind is buzzing and my body feels restless and I don't know how I'll be able to unwind tonight,
I am open to accepting all of my feelings.
And from here,
We'll tap inside of the eyebrow where your eyebrow starts.
What a long exhausting day.
Side of the eye,
So many worries,
My head won't stop spinning.
Under the eye,
I just can't settle down,
Can't imagine falling asleep like that.
Under the nose,
So many thoughts,
It feels like they've got a hold on me,
Really,
Really tight.
On the chin,
All these very thoughts keeping me awake.
Collarbone,
I feel so stirred up inside.
Under the arm,
All these worries.
Top of the head,
They're keeping me from sleeping and I don't like that.
Inside of the eyebrow,
I have no idea how to calm down right now.
Side of the eye,
My head is swirling with thoughts and with worries.
Under the eye,
And even if I do fall asleep,
I'll probably wake up again in the middle of the night.
Under the nose,
I feel so powerless right now.
Chin,
I just can't let go of all these thoughts and these worries.
Collarbone,
But I so badly need rest,
I really need a good night's sleep.
Under the arm,
All these thoughts,
My body being restless.
Top of the head,
And maybe,
Maybe I can just let them drift by,
All these thoughts and these worries.
Like leaves floating down a river,
So effortless,
No grasping,
No holding on to.
Side of the eye,
So I choose,
Here and now,
To let these thoughts and worries go.
Under the eye,
To let them flow through me.
Under the nose,
And if something important is in there,
It'll come back to me tomorrow,
When I'm more rested and at ease.
Chin,
Right here and now,
I give my body permission to rest.
Collarbone,
And become deeply tired.
Under the arm,
So I can drift into restful,
Healing sleep.
Top of the head,
And I choose calm.
I choose calm,
I choose rest,
I choose peace within me.
We'll end the tapping here,
Gently bring your attention back to your body.
Take a moment to notice what feels alive in you right now,
What's present.
And if it feels good to you,
Take two or three conscious breaths,
And they don't have to be particularly deep,
Just slow and intentional.
And try to let your exhale be a little longer than your inhale.
And from my heart to yours,
I wish you a peaceful,
Restful sleep.
Namaste,
Sina.
