Before we start tapping,
Close your eyes and begin to scan your body while thinking about the frustration you are currently feeling.
Where do you notice it in your body?
Are you clenching your jaw?
Do your shoulders feel tight?
Or is the emotional energy noticeable somewhere else in your body?
Just scan your body while thinking about the frustration and notice where it shows up.
Once you have located the sensation,
Notice what it feels like.
Does it have a shape,
Weight,
Texture or colour?
What else do you notice?
And how noticeable is it on a scale of 0 to 10,
With 10 being the most uncomfortable?
Just take note of what you are feeling in your body and the intensity so that you can check in after each round of tapping and notice any change as we begin to address and shift feelings of frustration.
Now that we have scored the intensity of the frustration we are feeling,
We can start tapping.
We'll begin by tapping on the side of the hand just below the little finger.
Even though I feel so frustrated,
I accept how I feel in this moment.
Still tapping on the side of the hand,
Even though I'm experiencing frustration right now,
I accept that this is how I feel and I'm open to exploring what needs to change.
And one more time on the side of the hand,
Even though my tolerance for frustrating situations is currently non-existent,
I acknowledge and accept that this is where I am right now.
Going to the top of the head,
I feel so frustrated.
Eyebrow,
I can't think straight.
Side of eye,
All of this frustration.
Under the eye,
It feels uncomfortable.
Under the nose,
And it's hard to think about anything else right now.
Under the mouth,
I have zero tolerance for any other hassles.
Collarbone,
I have no patience for any other annoyances.
Under the arm,
I'm feeling stuck.
Top of the head,
There are all these obstacles getting in the way of what I want to achieve.
Eyebrow,
My expectations have not been met.
Outer eye,
And this has left me feeling frustrated.
Under the eye,
I can feel the frustration in my body.
Under the nose,
I don't feel calm.
Under the mouth,
Feeling so frustrated.
Collarbone,
Acknowledging how I feel.
Under the arm,
Accepting that this is where I am right now.
Top of the head,
Feeling so frustrated.
Eyebrow,
It's hard to think straight.
Outer eye,
I don't like feeling this way.
Under the eye,
But it's hard to feel at peace.
Under the nose,
All of these hassles and delays.
Under the mouth,
All of these roadblocks and annoyances.
Collarbone,
Causing all this frustration.
Under the arm,
Acknowledging and accepting that this is how I feel.
Release the tapping for a moment,
And take two short inhales through the nose,
Followed by an extended exhale through the mouth.
Repeat again,
And breathe out fully and slowly through the mouth.
Now tune back into your body and notice what has changed.
Has your score out of 10 shifted?
Just notice what is happening in your body,
So that you can detect any changes that might be occurring.
Now that we have acknowledged how we feel about the frustration,
We can turn our focus to releasing it.
Return to tapping on the side of the hand.
Even though it is hard to imagine fully letting go of all this frustration right now,
I recognize that frustration,
Along with all other emotions,
Is just energy in motion,
And therefore temporary.
Again on the side of the hand,
Even though I'm still feeling some frustration,
I now set the intention to release it fully and completely.
And one more time on the side of the hand,
Even though I still feel somewhat frustrated,
I'm open to letting it go,
Along with any stress or other unhelpful emotions that I'm feeling.
Going to the top of the head,
I recognize that I'm feeling some frustration.
Eyebrow,
But at the same time,
Outer eye,
I recognize that this emotion is temporary.
Under the eye,
It's just energy in motion.
Under the nose,
And now I choose to let it flow without hindrance.
Under the mouth,
I'm watching it flow right out of my body.
Collarbone,
Releasing all this frustration from my entire system.
Under the arm,
Letting it all go.
Top of the head,
Giving my whole system permission to release anything and everything that prevents me from feeling calm and relaxed.
Eyebrow,
Releasing any related anger,
Annoyance,
Or displeasure.
Outer eye,
Releasing any related sadness,
Disappointment,
Or depression.
Under the eye,
Letting go of all the stress I'm feeling.
Under the nose,
Releasing frustration and stress with each tap.
Under the mouth,
Releasing frustration and stress with each outbreath.
Collarbone,
Choosing to feel calm and relaxed.
Under the arm,
Letting go of any remnants of frustration,
Annoyance,
And irritability.
Top of the head,
Choosing to release any stuck emotional energy.
Eyebrow,
Allowing it to flow freely so that it can fully leave my system.
Side of the eye,
Tapping away all this frustration.
Under the eye,
Letting it all go.
Under the nose,
Feeling calmer with each tap.
Under the mouth,
Feeling my body become more and more relaxed.
Collarbone,
Feeling any tension leave my body.
Under the arm,
Observing my body and mind at peace.
Release the tapping for a moment and take two short inhales through the nose,
Followed by a slow and extended exhale through the mouth.
Repeat again,
And exhale fully and slowly through the mouth,
Letting go of any remaining frustration and stress with the outbreath.
Now tune back into your body and notice what has changed.
Has your score out of 10 shifted?
Just notice what is happening,
So that you can detect any changes that might be occurring.
Now that we have worked on releasing the feeling of frustration along with stress,
Let's turn our focus to preventing feelings of frustration.
Return to tapping on the side of the hand and repeat after me.
Even though in the past I have often felt frustrated,
I'm open to changing this pattern.
Even though I have had this tendency towards feeling frustrated,
I now set the intention to move more mindfully with the flow of life.
Even though in the past I have viewed frustration as a negative feeling,
I now choose to see frustration as a sign that I need to re-evaluate my current life situation and make any necessary changes,
So that I can get back on track and live my life in a state of satisfaction and peace.
Going to the top of the head,
I recognise the fact,
Eyebrow,
That in the past,
Side of eye,
I've experienced a lot of frustration.
Under the eye,
And I've taken this frustration out on those around me.
Under the nose,
And berated myself for not being able to manage my emotions better.
Under the mouth,
But now I'm choosing to look at frustration from a different angle.
Collarbone,
Maybe frustration is a sign that I'm using my energy incorrectly.
Under the arm,
Maybe I've said yes to something that I didn't have the energy for.
Top of the head,
Maybe I'm not doing enough of what brings me satisfaction in life.
Eyebrow,
Maybe I'm pushing too hard to make things happen.
Outer eye,
Maybe my body is communicating with me.
Under the eye,
Letting me know that I'm off track.
Under the nose,
Letting me know that I need to slow down.
Under the mouth,
And create space to give energy to what I love to do.
Collarbone,
Maybe I'm spending too much time with the wrong people.
Under the arm,
Maybe some of the people I'm spending time with are zapping my energy.
Top of the head,
Choosing to check in with my body before saying yes.
Eyebrow,
Choosing to check if I have the energy.
Outer eye,
Choosing to respond to what comes my way.
Under the eye,
Instead of always pushing to do more and be more.
Under the nose,
Setting the intention to do more of what I love and have the energy for.
Under the mouth,
Choosing to spend more time with those that energize me.
Collarbone,
Choosing not to deplete my resources.
Under the arm,
Choosing to live my life in a more satisfying way.
Release the tapping and take two short inhales through the nose,
Followed by a long extended exhale through the mouth.
Repeat again,
And breathe out fully and slowly through the mouth.
Now tune back into your body and notice what has changed.
Scan your body slowly while thinking about your earlier feelings of frustration,
And notice what has shifted relative to the start of this session.
Does anything feel different?
Are you feeling a little lighter or maybe a little more relaxed?
And has your score out of 10 come down closer to zero?
I hope this tapping sequence has left you feeling calmer and more relaxed,
And with a higher tolerance for coping with frustrating situations.
And if you feel like sharing what you noticed while tapping here today,
I'd love to hear about it.
Until we tap again,
Remember that emotions,
Including frustration,
Are just energy in motion,
And that you have it within your power to transmute that energy.
