If you're struggling to quiet your mind at night it might just need a little help learning how to let go.
I'll be guiding you through a gentle EFT tapping practice to calm your body,
Release unhelpful thoughts and begin retraining your mind toward peace,
Gratitude and a more positive way of thinking.
Tapping works with your nervous system,
Helping you slow down,
Relax and rewire old thought loops that might be keeping you up at night.
For this session,
You'll be keeping your eyes closed throughout.
I'll guide you through each tapping point and all you need to do is listen and let the words settle in your mind as quiet intentions.
Okay,
So get yourself nice and comfortable.
It's helpful to do this sat up in bed.
So feel free to pause while you create a nice cozy space for yourself.
And then when you're ready,
Begin tapping on the side of the hand,
Just listening to the words.
Even though sometimes your mind might feel full of worries before sleep You're learning how to gently shift your thoughts.
Even though your thoughts might sometimes spiral or dwell on things throughout the day you choose to guide your mind towards calm,
Safety and gratitude Even though old mental patterns sometimes take over at night you're gently retraining your mind with compassion not pressure and you're open to deeply and completely loving and accepting yourself Okay so let's go into the tapping round now and acknowledge all the mental noise.
So tapping on the eyebrow point,
Just listening to my words.
No need to say anything out loud.
And perhaps sometimes your thoughts feel like they won't stop.
It can feel so overwhelming.
Side of the eye.
Maybe the moment that your head hits the pillow your mind runs through the day or it starts preparing or worrying about tomorrow Under the eye you might notice the same thought loops or patterns The same worries,
Doubts,
Old stories.
Have you noticed how many of your thoughts at night seem to repeat?
Over and over.
So breathing softly,
Just being curious about those repeating thoughts.
Under the nose.
And part of you is just trying to stay in control.
That's just what we do as humans.
Tapping on the chin points.
But you don't have to fix everything right now.
Collarbone point.
You're allowed to rest,
Even with an unfinished to-do list.
Even having had a really busy or stressful day.
Even with fears and worries about tomorrow.
You're allowed to rest.
Tapping under the arm.
You're allowed to release the weight of overthinking top of the head.
Your body and mind is learning how to let go.
Okay,
Let's move to round two.
We're gently shifting the mind a little now.
Tapping on the eyebrow points.
Thinking about how you're just gently guiding your mind to return to a state of calmness.
And tapping is giving the signal that you're safe to wind down like a morse code for your mind.
Side of the eye.
What if you can choose where your attention goes?
So for now,
That attention is just being here with me.
Listening to my voice,
Gently tapping.
Mindful soft breaths.
Under the eye.
Right now you're choosing peace over pressure.
You chose that for yourself.
So instead of your usual routine you somehow found your way to this meditation and made a choice.
And you're already further ahead than many others because something moved you to be here,
To choose peace.
Under the nose.
So how might it feel now to invite in lighter and kinder thoughts?
Perhaps you can open your mind to lighter,
Kinder thoughts.
Open your heart to lighter,
Kinder thoughts.
What might those lighter and kinder thoughts be?
Tapping on the chin point.
Your mind is softening now like the gentle edges of a fading dream,
Melting into a calm,
Endless sky,
Spacious,
Quiet and free.
And your thoughts are like clouds.
Perhaps there are still some dense clouds.
Perhaps there are some wispy ones in the endless sky of your mind.
Maybe you can gently breathe them away.
Like blowing softly on a feather.
So just breathe some of those thoughts away.
No pressure,
No rush.
No judgements.
Collarbone points.
Knowing that it's safe to rest now,
There's nothing urgent to deal with There's just presence.
Tapping under the arm.
Each breath and tap bringing more clarity and space and calm.
Top of the head,
Knowing that you're gently rewiring your mind for peace and positive thinking.
Okay let's move towards some gratitude and positive focus for this next round.
Tapping on the eyebrow points,
Feeling grateful for this moment of stillness.
Feeling your fingertips softly tapping on your skin.
The quiet and calm washing over you as your busy mind starts to quieten even more.
Side of the eye feeling grateful for all the ways that you showed up today How did you show up today?
You got up this morning,
You did your usual routine of getting ready for the day Maybe you had some chores to do or some errands to run.
Maybe you had to show up for something really difficult or challenging.
Maybe you had to become an advocate for someone else.
No matter whether the day was busy or boring,
Loud or quiet,
Difficult or easy,
You showed up.
You showed up.
Under the eye.
Perhaps you can feel grateful for the chance to begin again tomorrow.
Another new day to gently guide your mind.
To hold a soft awareness of your thoughts.
To perhaps focus on the thoughts that help you,
Not hinder you Every day you get to choose that for yourself.
To gently guide your mind with kindness always.
Under the nose so your heart holds more peace than you realize.
So just imagine the tightness in your heart or your chest letting go as you let light and peace into it.
You might like to breathe in and as you release,
Let go.
Let the peace in.
Chin points and through repetition you're gently learning to notice what's going well,
The good things and those positive thoughts that really serve you.
Knowing that changing how you think it takes patience and kindness especially when life has been challenging So be really gentle with yourself as you become aware of any of those thoughts that might hold you back.
And there's something you might like to say to yourself with a soft smile.
You might like to say,
I don't want to be held back by my thoughts.
I choose to be supported and uplifted by them.
So you can say that to yourself now slowly and kindly.
I don't want to be held back by my thoughts.
I choose to be supported and uplifted by them.
Firm but fair.
Challenging but loving.
Tapping on the collarbone points.
You're learning to let gratitude guide your mind and your heart.
So right now bring to mind something small from your day that brings you a quiet sense of gratitude What might that thing be?
A person,
A thing,
A place,
A feeling.
Hold that simple blessing softly in your heart carrying it with you as you settle down to rest tapping under the arm.
And when tomorrow comes,
You'll remember that moment of appreciation.
And maybe you can start collecting those simple blessings in your heart and mind.
Top of the head.
Just take a moment to rest in the energy of quiet appreciation.
Thank you day.
Thank you mind.
Thank you heart.
Okay let's do one final round of affirmations.
Tapping on the eyebrow points.
Just listening to my words you are safe,
Supported and deeply loved.
Side of the eye.
Your mind is such a powerful ally and it's learning to help you.
Under the eye.
You are becoming someone who sleeps peacefully.
Under the nose you wake with clearer thoughts and a calmer heart.
Chin point.
You trust the process of change even when it's subtle.
Every small shift matters.
Collarbone points.
Every day in every way you are creating a positive,
Peaceful mindset.
You are doing that for yourself isn't that amazing?
You are amazing.
Tapping under the arm.
Every night is a new chance to reset and realign.
Top of the head.
You're free now to rest deeply allowing your mind to fill with positive uplifting thoughts.
With each new day you rise feeling refreshed,
Empowered and ready to welcome all the good that life offers.
Set that intention for yourself every morning the moment you open your eyes you wake up feeling refreshed,
Empowered and ready to welcome all the good that life offers and there is so much good Well done,
So we'll stop tapping here,
Just rest your arms softly on your lap.
Take one final deep breath in.
And a slow steady breath out.
Take a few moments to just notice how your mind and body feels.
Notice perhaps that your mind has become a little quieter.
Maybe you feel calmer,
Lighter,
Hopeful,
Sleepier Remember every time that you do this you're gently guiding your mind to support you not sabotage you with deep care and compassion So let go now and trust the peace that you've created Feel the calm and positivity flowing through you and then let yourself drift into peaceful positive sleep Thank you for tapping with me,
Goodnight.
