Hello,
My name is Sina and in this tapping meditation I'll guide you through a process that helps to release health-related anxiety.
And it's especially for those moments when you're feeling worried about your health,
Maybe you're feeling overwhelmed and can't seem to think clearly anymore.
This meditation isn't about making symptoms disappear.
It's also not about trying to convince you to just think positively or ignoring how you're feeling right now.
It's more about soothing some of the intense feelings,
The worries,
The mental loops and helping your nervous system come back to a state of safety and steadiness.
Because from that grounded place it becomes easier to decide how you want to respond and to move through your experience with more clarity and compassionate understanding for yourself.
If you're new to tapping,
We'll be gently tapping with our fingertips on specific somatic points on the face and upper body while saying out loud what we would like to release.
The tapping is sending a calming signal to the amygdala,
The brain's alarm center,
Letting your whole system know that you are safe in this very moment.
I'll guide you through the tapping points step by step and invite you to follow along and repeat the phrases after me.
If anything I say doesn't resonate with you at all,
You can simply leave it aside or rephrase it in your own words,
But just keep tapping.
And if at any point anything feels like too much,
Please remember to take care of yourself.
You can pause the session,
The meditation at any point,
Take a few breaths,
Get some water,
Whatever feels supportive for you in that moment.
To begin,
Come into a comfortable seated position.
Take a few gentle breaths and bring your awareness to your body as a whole.
Not a particular part of your body,
Just the whole field of your body.
Simply notice what's present right now,
What's alive in your body.
If you're currently feeling anxious about your health,
Maybe worrying about symptoms or repetitive thoughts,
I invite you to rate the intensity of what you're feeling right now.
And we do this on a scale between 0 to 10,
Where 0 means very low in intensity or rather not present,
And 10 means it's extremely intense.
So just choose the first number that comes to your mind.
And remember,
This isn't about judging your experience.
This is simply a way to get a sense of where you are right now,
So you can notice later if anything shifts.
For our rational mind,
It's sometimes more easy to relate to numbers instead of sensations or feelings.
And with that in mind,
Let's begin tapping.
And we start tapping on the side of the hand that is the fleshy part underneath your little finger,
And you can choose if you would like to tap on the left or right hand.
And repeat after me.
Even though I keep worrying about my health,
And sometimes it's driving me crazy,
I choose to acknowledge how hard this feels.
Even though I have all these worries about my health,
It feels overwhelming.
I can't think clearly anymore.
I choose to accept that this is what I'm feeling right now.
Even though I feel anxious about my health,
And I can't seem to stop it,
I choose to have compassion for myself.
And we tap on the inside of the eyebrow.
I worry about my health.
Outside the eye.
I keep worrying about my health.
Under the eye.
It's like my mind keeps scanning for danger.
Under the nose.
For anything being wrong with my body.
Chin.
And there is a symptom that I can't stop thinking about.
Collarbone.
I can't seem to stop the thoughts.
Under the arm.
What if something is wrong?
Top of the head.
What if it's something serious?
Inside the eyebrow.
What if I'm missing something important here?
Outside the eye.
People get ill all the time.
Under the eye.
I don't want that.
It's scary.
Under the nose.
I just want to be healthy.
Chin.
I want to feel healthy.
Collarbone.
No wonder I worry and feel anxious.
Under the arm.
No wonder my mind is alert all the time.
Top of the head.
It's trying to protect me.
Inside the eyebrow.
But this constant checking is so tiring.
Outside the eye.
It's so tiring.
Under the eye.
And this anxiety,
It's all over my body.
Under the nose.
It makes me feel restless.
So restless.
Chin.
And there's this pressure on my chest.
Collarbone.
This heavy pressure on my chest.
Under the arm.
And heaviness is all over my body.
Heaviness on my shoulders.
Top of the head.
There is this tension all over my body.
I can feel it.
And now let's take a moment to pause here.
You can stop tapping for a moment.
Bring awareness back to your body as a whole.
Notice how you're feeling right now.
What feels most alive in your body?
Do you notice any shifts or changes?
Even something very subtle?
And if you don't notice any changes,
That's completely okay too.
Then you just notice that.
We are not trying to force anything,
Trying to just think positive.
It's about recognizing what's present by simply giving you space to notice.
And from that space,
That space of awareness,
Compassion for yourself can arise.
And again,
If you'd like,
Check in with the intensity of your experience right now on the same scale from zero to ten,
Where zero means very low in intensity and ten is the highest intensity you can imagine.
And from here,
We begin tapping again on the inside of the eyebrow.
I acknowledge that this is what I'm feeling right now.
Outside the eye,
It doesn't feel good,
But I acknowledge it.
Under the eye,
I felt this way before.
Under the nose,
And I know it can change.
Chin.
Right here and now,
I'm helping my body process this anxiety.
I am helping my body process this anxiety.
Collarbone.
With every breath,
With every tap,
Under the arm,
I'm allowing a little more space.
I am allowing a little more space.
Top of the head,
I'm allowing a little more steadiness and a little more safety.
A little more steadiness and a little more safety.
Inside of the eyebrow,
I just want to feel at ease in my body.
Outside eye,
And I can move a little closer to that now.
Under the eye,
I don't need absolute certainty.
Under the nose,
I just need enough calm for this moment.
Chin.
It's okay to let go of constant worry,
Even just a little.
Collarbone.
When I'm calm and grounded,
I make clearer choices.
I can see more clearly.
Under the arm,
And I can take my health seriously.
Top of the head,
Without living in fear.
And we tap again on the side of the hand,
And for this moment,
It's okay to soften.
It's okay to soften.
And I choose to have compassion for myself.
Right here and right now,
I choose to have compassion for myself.
And you can pause the tapping here.
And again,
Bring your awareness to your body.
Notice what feels even slightly different now.
Maybe it's just a tiny shift in your shoulders or your breath.
Whatever you notice,
Whatever you're experiencing,
It's okay,
And it makes sense.
You know your system has been working overtime to keep you safe the whole time.
And now you're simply learning how to listen to these signals with a little more steadiness,
A little more clarity,
A little more groundedness,
And from a feeling of safety.
And maybe this feeling has shifted in a very subtle way.
Maybe it has increased by 1%,
Maybe more.
Remember,
You have taken the time to be supportive of yourself in this very moment.
You have taken the time and put in the energy to support yourself through this challenging experience that is a very human experience.
And that matters.
It really does.
