This tapping meditation is designed for anyone struggling with anxiety,
Depression,
Burnout,
Chronic stress,
Chronic pain or loneliness.
Science is showing that the emotion of awe,
Like tapping,
Has a positive impact on the nervous system,
Body,
Mind and spirit,
Leading to greater health,
Well-being and life satisfaction.
And unlike other positive emotions,
It can be accessed even when we are in the midst of experiencing negative emotions.
The goal of this session is to use tapping to help foster a mindset of awe so that we can harness the healing power of this easy-to-access positive emotion more frequently.
Before we start tapping,
Tune into your body and notice any discomfort that you are feeling.
Maybe your heart is racing,
Or perhaps you are feeling physical or emotional pain.
You might be feeling low,
Drained or completely burnt out.
Just pay attention to what your body is communicating and score the level of discomfort or unease on a scale of 10,
With a score of 10 indicating the highest level of discomfort.
We'll use this score as a measure of progress at the end of the session.
We'll begin our tapping by acknowledging the discomfort and unease we are currently feeling.
Feel free to change any of the words I use to make this first round of tapping more specific to your situation.
For example,
You could change the word discomfort to pain if you are feeling physical pain,
Or to anxiety if you are feeling anxious.
Start tapping on the side of the hand with four fingers just below the little finger and repeat after me.
Even though I feel this discomfort in my body,
I accept how I feel in this moment.
Still tapping on the side of the hand,
Even though my body is letting me know that something needs to change,
And it feels uncomfortable,
I am open to paying attention to these signals.
And one more time on the side of the hand,
Even though I'm struggling at the moment,
I acknowledge these uncomfortable feelings.
Top of the head,
I recognize the fact that my system is struggling.
Eyebrow,
And that my body is trying to get me to pay attention.
Side of eye,
It wants me to know that something needs to change.
Under the eye,
Letting my body know that it has my attention.
Under the nose,
Letting my system know that I'm listening.
Under the mouth,
And that I'm ready to make some changes.
Collarbone,
Giving my body my full attention.
Under the arm,
Tuning into all this discomfort.
Top of the head,
Getting curious about what I can do to help my entire system.
Eyebrow,
Letting all parts of me know that it is safe to start making some small changes.
Outer eye,
Setting the intention to prioritize my physical and mental health.
Under the eye,
Letting all parts of me know that I'm paying attention.
Under the nose,
And that I'm ready to introduce some easy changes.
Under the mouth,
Accepting this internal communication.
Collarbone,
Acknowledging that my system is struggling.
Under the arm,
Maybe I've been expecting too much of myself for too long.
Top of the head,
And now my system is paying the price.
Eyebrow,
Letting my system know that it has my full attention.
Outer eye,
Acknowledging all this discomfort.
Under the eye,
And at the same time,
Under the nose,
Tapping to calm my nervous system.
Under the mouth,
Actively starting to create a sense of relaxation and calm throughout my entire system.
Collarbone,
Starting to release some of the stress I've been carrying.
Under the arm,
Releasing stress and discomfort with each tap.
Release the tapping for a moment,
And take two short inhales through the nose,
And breathe out through the nose for one,
Two,
Three,
Four,
Five,
Six.
Repeat again,
And breathe out through the nose for one,
Two,
Three,
Four,
Five,
Six.
Now that we have acknowledged how we are feeling,
We can turn to creating positive change by cultivating a sense of awe.
Return to tapping on the side of the hand.
Even though I don't experience awe or wonder as often as I would like to,
Because I'm often operating on autopilot,
I'm open to slowing down and becoming more aware of all the incredible things happening all around me.
Again on the side of the hand,
Even though I tend to operate on autopilot,
I now set the intention to become more mindful,
So that I can experience a state of awe more frequently,
And harness the benefits.
One more time on the side of the hand,
Even though I often miss the small miracles happening all around me,
I choose to engage with my surroundings more fully and mindfully,
So that I can experience the powerful emotion of awe,
And thereby a heightened state of consciousness,
And greater coherence in the body.
Which all adds up to improved health and well-being.
Going to the top of the head,
I often operate on autopilot.
Eyebrow,
And lack curiosity about my surroundings.
Outer eye,
I often speed by in my hurry to get things done.
Under the eye,
And miss awe-inducing experiences.
Under the nose,
And all the resulting wellness benefits.
Under the mouth,
Maybe I can make the conscious decision to slow down and get curious about my surroundings.
Collarbone,
Maybe I can get out into nature a little more.
Under the arm,
And admire the beauty that is all around me.
Top of the head,
And the rhythms of the natural world.
Eyebrow,
Maybe I can pause and think about the miracle of my body.
Outer eye,
Or look up at the stars at night and wonder at the magnitude of the universe.
Under the eye,
I choose to become more mindful.
Under the nose,
I choose to take micro pauses throughout my day.
Under the mouth,
So that I can stop and notice something novel.
Collarbone,
I choose to focus on what I value,
Appreciate and find amazing.
Under the arm,
I choose to step outside of my comfort zone so that my senses are heightened.
Top of the head,
I choose to give my undivided attention to something that moves me.
Eyebrow,
And feel the awe and wonder when I listen to,
See,
Touch,
Smell or taste it.
Outer eye,
Choosing to be more present.
Under the eye,
Choosing to look around me with fresh eyes.
Under the nose,
Choosing to improve my physical and mental health via the positive emotion of awe.
Under the mouth,
Recognizing that awe offers powerful benefits.
Collarbone,
Using awe to relax my nervous system.
Under the arm,
Choosing to cultivate a sense of awe as often as possible.
Release the tapping for a moment and take two short inhales through the nose,
And breathe out through the mouth for one,
Two,
Three,
Four,
Five,
Six.
Repeat again,
And out for one,
Two,
Three,
Four,
Five,
Six.
Now that we have chosen to cultivate a sense of awe more frequently,
Let's turn our focus to the different types of awe and how we can build them into our day so that we can reap the benefits.
Return to tapping on the side of the hand for one last time.
Even though there is still a part of me that doubts,
That I can generate a sense of awe and wonder frequently,
I'm open to looking for awe whenever and wherever I can.
Still on the side of the hand,
Even though life can be stressful,
And I can get caught up in everything I have to do,
I choose to discover awe in nature,
Through my senses,
In the ordinary,
In thinking about an idea or concept that blows my mind,
And in connecting with others.
One more time on the side of the hand,
Even though I seem to have lost the childlike ability to be constantly in a state of awe and wonderment,
I choose to change this going forward so that I can feel less pain,
Less lonely,
Less stress,
Less anxious,
And less depressed,
And instead feel more alive,
Connected and at ease in my mind and body.
Going to the top of the head,
I now choose to look for awe and wonder all around me.
Eyebrow,
I choose to seek out experiences that fill me with awe.
Side of eye,
I seek out awe in nature.
Under the eye,
I seek out awe in my living environment.
Under the nose,
I seek out awe in my interactions with people and animals.
Under the mouth,
I choose to immerse myself in awe-inspiring experiences.
Collarbone,
Choosing to hold on to the feeling of awe for as long as I can.
Under the arm,
I set the intention to share my sense of awe with others.
Top of the head,
Maybe I can even start jotting down my awe-inducing experiences,
Thoughts,
And conversations.
Eyebrow,
Choosing to be fully present to what I see,
Hear,
Touch,
Feel,
And taste as I go about my day.
Outer eye,
Choosing to close my eyes so I can listen more deeply to music I love.
Under eye,
Noticing colours,
Patterns,
Textures,
And reflections in the visual stimuli around me.
Under the nose,
Picking up on natural sounds I normally pay no attention to.
Under the mouth,
Building mindful pauses into my day to focus on my senses.
Collarbone,
Paying attention to each bite of food and each sip of drink.
Under the arm,
Noticing the flavours,
The temperature,
The texture,
And how it makes me feel.
Top of the head,
Savouring the warm feeling of a hug.
Eyebrow,
Looking up to take in what I normally don't see.
Side of eye,
Noticing how my body moves without me having to think about each little step.
Under eye,
Appreciating my uniqueness,
And paying attention to the uniqueness of those around me.
Under the nose,
Thinking more frequently about ideas and concepts that blow my mind.
Under the mouth,
Paying attention to this very moment in time,
Knowing that it will never happen again.
Collarbone,
Recognising with awe that water is moving in a constant cycle,
And can morph into many different forms,
And never ceases to exist.
Under the arm,
Committing to being in a childlike state of awe more often.
Release the tapping and take two short inhales through the nose,
And breathe out through the mouth for 1,
2,
3,
4,
5,
6.
Repeat again,
And out for 1,
2,
3,
4,
5,
6.
Now chin back into your body,
And notice what has changed.
Has your score out of 10 moved closer to zero?
Do you feel a sense of awe about your body's ability to communicate with you?
Or maybe you feel awe when you think about how quickly tapping can reduce uncomfortable feelings.
If you want to know more about the benefits of building the powerful emotion of awe into your day,
I highly recommend checking out the scientifically proven AWE method devised by Jake Eagle and Dr.
Michael Amster in their book titled The Power of Awe.
And if you feel like sharing an awe-inspiring moment or thought you have experienced,
I'd love to hear about it.
Until we tap again,
I hope your day is full of moments that take your breath away in a good way.
