Hello and welcome,
My name is Sina and I'm really really glad that you're here and that you're taking a few moments for yourself to tap with me this morning or whenever you're listening to this audio.
This tapping meditation is here to help you meet your day with a sense of calm,
Confidence and grounded presence,
No matter how you're feeling right now and what's waiting for you.
It's for these days when you're waking up with maybe tension,
Feeling stressed or anxious,
Sensing pressure for the day ahead and your to-do list and this feeling that you're not rested and ready for the day.
We are not here to force a positive mindset or pretend everything's perfectly fine,
Instead we're meeting whatever is present and gently guiding your system back to a place of self-trust and feeling safe to meet whatever is arising for you during your day.
EFT,
Also known as tapping,
Is a simple but powerful way to regulate the nervous system and shift emotional patterns or states.
If you're new to it,
It's no problem at all,
I'll guide you through the whole sequence.
And when we do EFT,
We tap on certain points on our upper body with our fingertips and you can just follow along,
I'll mention each point briefly.
And I invite you to repeat what I'm saying while we're tapping out loud.
But if anything doesn't resonate with you,
Please,
You're always welcome to leave it aside or change it to your own words.
It's really to tune into what feels good for you today.
So let's begin first by arriving into the present moment.
Place your awareness on your body,
The whole field of your body.
Feel your body supported by the earth beneath you.
Notice any sensations.
Notice your breath.
Whatever is present right now,
Just observe it.
No need to change or fix anything.
Just feel it.
Now gently check in with how you're feeling,
Emotionally,
Mentally and physically.
You might already notice some tension,
Maybe stress or pressure about the day ahead.
And on a scale from 0 to 10,
Where 0 means completely calm and rested and 10 is the highest intensity,
Just quietly rate how strong this feels for you in this moment.
You don't need to do anything with that number,
Just notice it.
And when you are ready,
We'll begin tapping.
And we begin tapping on the side of the hand,
That's the fleshy,
Soft part underneath your pinky finger.
And you can choose if you would like to tap on the left or on the right hand.
And then repeat after me.
Even though I feel this pressure,
This tension in my belly,
And I feel overwhelmed thinking about the day ahead,
I choose to have compassion for myself.
Even though my mind is racing,
I have a lot on my plate today.
And right here and right now,
I choose to be okay anyway.
Even though I woke up with this pit in the stomach feeling,
And not feeling ready to start the day.
Right here and right now,
I am completely okay,
Just as I am.
We tap inside of the eyebrow,
That's the point where your eyebrow starts.
And you can choose whether you want to tap on both sides or just one side,
Whatever feels good for you right now.
And repeat after me.
I woke up feeling overwhelmed.
Outside of the eye,
I am not feeling rested at all.
Under the eye,
I am not ready to start the day.
Under the nose,
I am not ready to face everything ahead.
Chin,
There's this pressure in my belly.
And here you can replace with what you are feeling if you are not feeling pressure in the belly.
Collarbone,
This tight,
Uncomfortable feeling,
Like a heavy rock.
Under the armpit,
My body is telling me I am stressed,
It's very clear.
Top of the head,
And I am overwhelmed,
Maybe even anxious.
Inside eyebrow,
There is so much going on,
And I don't feel ready.
Outside of the eye,
But I should,
I should feel ready,
Right?
Under the eye,
I should be able to manage it all.
Under the nose,
I shouldn't feel like this.
Chin,
But I do,
I do feel overwhelmed.
Collarbone,
I feel this pressure,
This tension.
Under the armpit,
Racing thoughts,
My mind spinning.
Top of the head,
I feel like I have to hold it all together,
And it's very hard.
Inside of the eyebrow,
I feel anything but ready.
Outside of the eye,
What if I can't handle it all today?
Under the eye,
What if it's too much?
Under the nose,
Everything feels so fast,
So demanding.
Chin,
No wonder I feel this way.
Collarbone,
And still,
I wonder,
Is there a way to move through today?
Under the armpit,
With a little more ease and more steadiness.
Top of the head,
What if I don't have to hold it all together perfectly?
And we pause here for a moment.
Just take a conscious breath and gently check in with yourself.
Notice what's present in your body right now.
What's alive for you?
If you rated the intensity earlier,
Take a moment to see if that number has shifted at all.
There is no right or wrong.
Just notice the number.
And we continue tapping on the inside of the eyebrow,
Even though I feel this pressure.
Outside of the eye,
A sense of urgency.
Everything is urgent.
Under the eye,
But I don't have to rush to fix everything.
Another nose,
I'm doing the best I can,
And that's good enough.
It's always good enough.
Chin,
I am good enough.
Collarbone,
I'm allowed to move at my own pace.
Under the armpit.
And whatever I'm facing today,
Top of the head,
I can take it one breath at a time.
One moment at a time.
Inside of the eyebrow.
Maybe I don't have to have it all figured out.
Outside of the eye.
Maybe I do feel tense and a little overwhelmed.
Under the eye,
And that's okay.
It's perfectly okay.
Under the nose,
I still have a choice.
On the chin,
I can meet myself with compassion.
Collarbone,
And I'm doing it right here and now.
Under the armpit,
Acknowledging how much I have on my plate.
Top of the head,
And knowing I'm doing the best I can,
And that's enough.
It's always enough.
Inside of the eyebrow,
I am enough.
Outside of the eye,
I don't have to earn my worthiness.
It's already here.
Under the eye,
I don't need to do everything perfectly today or any other day.
Under the nose,
I just need to stay connected to myself.
Chin,
To move forward,
Step by step.
Collarbone,
At my own personal pace,
Which is a powerful pace.
Under the armpit,
I choose to meet this day and myself with compassion.
Whatever is happening.
Top of the head,
I know I am enough.
I am enough,
Just as I am,
Right here and right now.
Now we stop chapping here.
Take a final moment to check in with yourself.
Notice how you're feeling now,
In your body,
In your mind and thoughts.
And if you gave yourself a number at the beginning,
Just notice where it's at now.
Has anything shifted?
Again,
There's no right or wrong.
Whatever you notice,
It's perfectly okay.
You've taken time for yourself this morning to pause,
To listen,
To reconnect and to cultivate compassion for yourself and whatever you're experiencing.
And let that be enough.
Now and any other moment.
I wish you a beautiful day.
Take care.
Lots of love.
