Before we begin tapping,
Let's take a moment to get still.
If you haven't already,
I invite you to close your eyes or soften your gaze.
Start to feel your body on the surface supporting you.
Notice the play of air on your exposed skin and any aromas in the room.
Now place one hand on your chest and the other on your forehead.
Feel the rise and fall of your body below your hands as you breathe.
Now turn your attention to any sounds in the room.
Before tuning into more distant sounds.
Now bring your attention back to the body.
Start to slowly scan your body from the top of your head down to the soles of your feet as you think about the uncertainty that you are currently living with.
Notice where you are holding any tension or tightness.
You might feel some discomfort in your neck,
Shoulders,
Jaw,
Chest,
Stomach or some other part of your body.
Once you have detected how uncertainty is impacting you on a physical level,
Give it a score out of 10,
With 10 being the most uncomfortable you have ever felt and zero,
No discomfort at all.
We will refer to this rating a couple of times during this session to see the extent of the shift we have achieved.
Now that we have identified how uncertainty is showing up for us on a physical level and scored its intensity,
We are ready to start tapping.
Begin tapping on the side of the hand with four fingers and repeat after me,
Tweaking any words as needed to better suit what you are experiencing.
Even though I am living in uncertain times and I feel worried about the future because I don't know what is going to unfold,
I acknowledge and accept what I am currently feeling in my body.
Even though there is a part of me that is scared about what the future will bring,
I acknowledge and accept all of this resistance to change.
Even though I don't know what the future holds and that feels uncomfortable in my body and makes me feel anxious,
I give my body permission to relax as much as it can knowing that in this very moment I am safe.
Going to the top of the head,
I acknowledge that I'm feeling uncertain.
Eyebrow.
Because so much is changing.
Outer eye and at a really rapid pace.
Under the eye but at the same time under the nose.
I recognize the fact under the mouth that I have safely navigated through change in the past.
Collarbone and that often it has led to unexpected and welcome outcomes.
Under the arm and maybe the change that is currently happening.
Top of the head is for my greater good.
Eyebrow but I also accept my resistance to uncertainty.
Outer eye and the feeling of vulnerability when things are uncertain.
Under the eye,
I can feel this resistance in my body.
Under the nose and I notice the anxious thoughts.
Under the mouth and all the worry.
Collarbone but maybe I can find a way to get comfortable with these feelings.
Under the arm,
Maybe I can start to respond to uncertainty.
In a more empowering way.
Release the tapping and place one hand on your belly and the other on your forehead.
Feel the rise and fall of your hands on your body as you begin to box breathe.
So breathe into the count of four.
Hold for four.
Exhale to the count of four.
And hold to the count of four.
And then repeat.
In for four.
Hold for four.
Exhale for four.
And hold for four.
Continue to box breathe in your own time for a couple more seconds.
Then let your breathing fall back into its natural pattern.
Now let's return to tapping on the side of the hand and repeat after me,
Tweaking any words as needed.
Even though I have tended to dislike and resist uncertainty in the past.
Maybe I can choose to view it differently going forward.
Even though uncertainty has caused me to feel uncomfortable and anxious in the past.
Maybe I can begin to increase my tolerance for uncertainty.
And even make friends with it.
Even though living with uncertainty has felt uncomfortable in the past.
Maybe I can begin to let go of my fear of what tomorrow will bring.
And choose to feel grounded and calm.
Instead going to the top of the head I'm uncomfortable with uncertainty.
Eyebrow and so I resist it.
Outer eye which feels anxiety.
Under the eye is there a way that I can change my reaction to uncertainty?
Under the nose is there any upside to uncertainty?
Under the mouth are there any positives that come from uncertainty?
Collarbone can I find a way to build my tolerance for uncertainty?
Under the arm what would happen if there was no uncertainty?
Top of the head maybe uncertainty helps me to value and appreciate all that I have.
Eyebrow maybe it makes me feel alive.
Eyes outer eye maybe it helps me to live more mindfully.
Under the eye maybe it prevents me from becoming complacent.
Under the nose maybe it encourages me to be more creative.
Under the mouth which helps me to learn and grow.
Collarbone maybe it encourages me to check in with my intuition more.
Under the arm and as a result make choices that are more aligned with who I am.
Top of the head and less likely to listen to others that may not have my best interest at heart.
Eyebrow maybe uncertainty leads to self-empowerment.
Outer eye as I learn to increasingly tune into my inner guiding system.
Under the eye maybe it is teaching me to trust myself more.
Under the nose so that I can feel more anchored and grounded.
Under the mouth no matter what the future brings.
Collarbone allowing a sense of calm to descend over my entire system.
Under the arm releasing any remaining discomfort with each tap and each out breath.
Release the tapping and place one hand over your heart and the other over your brow.
Take a comfortable breath in and then slowly and gently release it in your own time.
Feeling your shoulders soften and drop as you exhale.
Now observe how your body is feeling.
Has the discomfort you detected at the beginning of the session changed?
Once again rate any tightness or tension you are feeling in your body out of 10 before we turn to one last round of tapping.
Tapping on the side of the hand even though it can be hard to embrace uncertainty.
I can choose to view it in a different light.
Even though a sense of uncertainty can be hard to live with.
Maybe I can surrender to what will be and trust that my creativity will guide and support me.
Even though everything feels like it is in a state of flux I'm open to any positive mutation or transformation that change brings.
Knowing that I am capable,
Creative and intuitive.
Going to the top of the head,
I acknowledge that the world is changing.
Eyebrow and that at times that feels uncomfortable.
Outer eye but at the same time under the eye.
I recognize the fact under the nose that I am capable.
Under the mouth that I am flexible and adaptive.
Collarbone that I am able to go with the flow.
Under the arm knowing that I can rely on my intuition to guide me through these uncertain times.
Top of the head and that change can lead to powerful transformation and progress.
Eyebrow,
There is a part of me that knows that change is inevitable.
Outer eye and without it life would be stagnant and boring.
Under the eye and at the same time under the nose there are other parts of me that feel scared,
Worried and anxious.
Under the mouth when life is uncertain.
Collarbone and that these younger protector parts are just trying to keep me safe.
Under the arm,
I thank these parts for always looking out for me.
Top of the head and at the same time eyebrow.
I want these parts to know that I am capable of navigating change safely.
Outer eye,
That I am creative.
Under the eye,
That I'm increasingly tuning into my intuition for guidance.
Under the nose,
It is safe for all parts of me to relax.
Under the mouth,
I am safe.
Collarbone,
I am relaxed.
Under the arm,
I fully embrace life even when it is uncertain.
Release the tapping and place one hand over your heart and the other hand over your navel.
Draw your breathing down into your belly before slowly and gently exhaling through the nose.
Continue to breathe into your belly and notice the rise and fall of your hands with each inhale and each exhale.
Once again scan your body from head to toe and notice how you feel.
Do you feel more comfortable in your body?
Has your mind become quieter?
And what is your score out of 10 now?
I hope you were able to feel a shift and that you enjoyed this practice.
If you found this tapping meditation helpful remember to save it so that you can easily return to it whenever you are needing to feel more safe and secure in a changing world.
Until next time,
May you be safe,
May you be well and may you be happy.
