This tapping meditation is designed for anyone that has trouble falling asleep and is familiar with the EFT process.
It begins with a short mindfulness exercise to help still the mind and ground the body and then moves on to an EFT tapping sequence that is focused on relaxing the body and mind and releasing any frustration,
Worry or limiting beliefs around not being able to sleep.
As it is designed to be used right before sleep,
There is no dialogue or ending bell to signal the end of the session.
If you become too sleepy to continue tapping on the acupressure points,
You can release the tapping and just imagine tapping on each point as you repeat the words either out loud or silently or even just let the words wash over you.
You can also choose to use your own words if the wording used doesn't resonate or suit your particular situation.
We'll start with this session with a short exercise to create stillness in the body and mind.
Make yourself comfortable and allow your mind to release any concerns and anything you are still holding onto from the day.
Let your mind fall still,
Be aware of where you are now.
Feel the touch of your head on the pillow,
Notice the weight of your body on the mattress.
Feel the touch of the sheets on your skin,
Feel the weight of the covers on your body and notice the play of air on your face.
Become aware of your closed eyelids and notice the taste in your mouth and any aromas or scents in your surroundings.
Be fully present,
Now become aware of any sounds in the room.
Let sounds be received and let them rise and fall without any comments or judgement.
With the body completely relaxed let the hearing run right out to the furthest and gentlest sounds.
Simply rest in this awareness and stillness for a few moments.
Now that you are feeling more still in your mind and grounded in your body we can move onto a tapping meditation that will help release any stress that you are still holding onto so that you can get a good night's rest.
We'll start by tapping on the side of the hand.
Even though I feel frustrated because I struggle to fall asleep,
I accept how I feel in this moment.
Still tapping on the side of the hand,
Even though I feel worried about not getting enough rest and how this will impact my day tomorrow,
I accept that this is a concern for me.
And one more time on the side of the hand.
Even though I usually struggle to fall asleep quickly and easily,
I choose to value rest in whatever form it comes tonight so that I can release any feelings of frustration and worry.
Going to the top of the head,
Struggling to fall asleep.
Eyebrow,
Feeling frustrated.
Side of eye,
Feeling worried.
Under the eye,
Concerned I won't get enough sleep.
Under the nose,
Worried that I won't have enough energy for the day ahead.
Under the mouth,
Frustrated that I can't get to sleep.
Collarbone,
Frustrated that I toss and turn and can't get to sleep.
Under the arm,
If only I could flip a switch to get me into a state of rest and calm.
Top of the head,
If only I could let my mind settle and stop thinking about all the things that happened today.
Eyebrow,
And about all the things that I think I have to do tomorrow.
Outer eye,
Feeling frustrated with my monkey mind.
Under the nose,
It just won't settle.
Under the mouth,
I wonder what I can do to clear my mind after a busy day.
Collarbone,
I wonder what other forms of rest I need to build into my day,
So that I don't feel wired at the day's end.
Under the arm,
Where am I feeling depleted?
What is my body trying to tell me?
What do I need to change in order to fall asleep quickly and easily?
Top of the head,
My body is letting me know that there is something I need to change.
Eyebrow,
Maybe I can jot down a to-do list before bed.
Outer eye,
Maybe I need to use another form of relaxation before bed.
Under the eye,
Maybe I need to talk to someone supportive about my day.
Under the nose,
Or maybe I need to write down all the things that I'm still thinking about and processing.
Under the mouth,
Maybe I need to move my body more,
To use up excess energy.
Collarbone,
Or maybe there is something else my body needs.
Under the arm,
I'm open to releasing all the stress of the day,
In whatever way works for me.
Returning to tapping on the side of the hand.
Even though in the past,
I held the belief that I can't fall asleep quickly and easily,
I now choose to believe the story,
That each and every night,
I fall asleep quickly and easily,
And wake up in the morning feeling refreshed and energized.
Again on the side of the hand.
Even though in the past,
I held the belief that I can't fall asleep quickly and easily,
I now set the intention,
That each and every night,
I fall asleep quickly and easily,
And wake up in the morning feeling refreshed and energized.
One more time on the side of the hand.
Even though in the past,
I held the belief that I can't fall asleep quickly and easily,
I'm choosing to let this old belief go,
And to pick up the story,
That it is easy for me to fall asleep when the day is done.
Top of the head,
I recognize that it hasn't always been easy for me to fall asleep.
Eyebrow,
And as a result,
There is a part of me that believes,
That I can't fall asleep quickly and easily.
Outer eye,
And at the same time,
There is another part of me that recognizes,
That it is possible to change this frustrating pattern.
Under the eye,
This belief I've held for so long.
Under the nose,
Maybe it's getting in the way of falling asleep quickly and easily.
Under the mouth,
Maybe I can start to let go of this old belief,
And replace it with a different story.
Collarbone,
I'm open to releasing this limiting belief.
Under the arm,
I'm open to supporting my entire system,
So that I can fall asleep quickly and easily.
Top of the head,
And change this frustrating pattern.
Eyebrow,
I choose to replace this old belief now,
And replace it with the belief,
That I fall asleep quickly and easily.
Outer eye,
I set the intention that each and every night,
I fall asleep quickly and easily.
Under the eye,
And that I wake up in the morning feeling refreshed and energized.
Under the nose,
I choose to release any limiting beliefs about my sleep patterns.
Under the mouth,
I choose to give my body what it needs,
In order to get a good night's sleep.
Collarbone,
Picking up the story that each and every night,
I drift off to sleep quickly and easily.
Under the arm,
And wake up feeling refreshed and energized.
Returning to the side of the hand,
Even though my mind is still processing the day's events,
And thinking about the day that lies ahead,
I acknowledge that my system is trying to keep me safe.
Still on the side of the hand,
Even though my body is ready for sleep,
But my mind is still busy,
I give my mind permission to relax,
And get some rest too.
One more time on the side of the hand,
Even though my nervous system is still wound up,
And it is hard for my mind to come to rest,
I choose to release any remaining stress,
Concerns or worries,
So that my whole system can get the rest it needs.
Top of the head,
Even though it is time to sleep,
My mind is still thinking about what happened today.
Eyebrow,
And all or so about the future.
Side of the eye,
Letting my mind know,
That it is now time to rest,
And let go of all that happened today.
Under the eye,
And that there is nothing it needs to do right now.
Under the nose,
It's time to rest.
Under the mouth,
I give all parts of me permission,
To release any stress I'm holding on to,
So that I can quickly and easily fall asleep.
Collarbone,
It is safe for my mind to be still,
It is safe for my mind to rest.
My mind does not need to keep going over,
All that needs to be done tomorrow.
Under the arm,
Each and every night,
I fall asleep quickly and easily,
And wake up in the morning,
Feeling refreshed and energised.
Top of the head,
Letting go of all that happened today.
Eyebrow,
Letting go of all that needs to be done tomorrow.
Outer eye,
Releasing all the stress from my body with each tap.
Under the eye,
Feeling my body sinking deeper and deeper into relaxation.
Under the nose,
Noticing my mind becoming more still.
Under the mouth,
Drifting off to sleep.
Collarbone,
Falling asleep.
Under the arm,
Feeling deeply relaxed.
Top of the head,
Feeling at peace.
Eyebrow,
Nothing to think about.
Outer eye,
Feeling more and more relaxed.
Under the eye,
Feeling at ease.
Under the nose,
Falling asleep.
Under the mouth,
Slipping into a deep rest.
Collarbone,
Falling asleep.
Under the arm,
Releasing into sleep.
