Before we start tapping,
Take a moment to get still and notice where you are feeling stress in your body.
You might notice that you have tension in your shoulders,
Or a slight headache,
Or pressure in your chest,
Or maybe you are feeling a constriction in your throat,
Or a clenching in your stomach,
Or some other sensation in your body.
Feel free to pause this track if you need a little bit more time to feel into this.
Once you have located the sensation or feeling,
Give it a rating on a scale of 0 to 10,
With 10 being the most uncomfortable,
And 0,
No discomfort at all.
We will use this rating as a reference point to see what shifts happen after we complete each round of tapping.
Using four fingers,
Start tapping on the side of the hand and repeat after me.
Even though I can feel this stress in my body,
And it doesn't feel great,
I'm open to seeing if tapping can help me to release this stress.
Staying on the side of the hand,
Even though I can feel all this stress in my body,
And it doesn't feel great,
I can see that I'd feel better if I start to let it go.
And one more time on the side of the hand,
Even though I can feel this stress in my body,
And it feels uncomfortable,
I give myself permission to start to relax,
So that I can begin to feel calm and at peace.
Going to the top of the head,
All this stress in my body,
Eyebrow,
This stress I'm holding in my body,
Outer eye,
It doesn't feel great,
Under eye,
All this stress,
Under the nose,
It feels so uncomfortable,
Under the mouth,
This stress is clouding my thinking,
Collarbone,
I can't think clearly,
Under the arm,
I'm feeling overwhelmed by this stress,
Top of the head,
All this stress in my body,
Eyebrow,
I feel stressed,
Outer eye,
And it doesn't feel great,
Under eye,
All this stress,
Under the nose,
Maybe this tapping will help to relax my body,
Under the mouth,
I'm open to giving it a go,
Collarbone,
It would be good to release this stress from my body,
Under the arm,
Open to letting it all go,
Release the tapping for a moment and take two short inhales through the nose,
Followed by a slow 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.
Are you feeling more relaxed and calmer?
Has the intensity of what you were feeling at the start of this session eased,
Stayed the same or increased?
If your score is moving in the wrong direction,
Don't worry,
It means that the energy is starting to shift.
Just keep tapping and it will start to decrease as the body begins to relax.
Return to tapping on the side of the hand,
Even though life can be stressful,
I give my body and mind permission to release all this stress and tension now,
Staying on the side of the hand,
Even though I'm feeling stressed,
I choose to release anything and everything that is getting in the way of me feeling relaxed and at ease.
One more time on the side of the hand,
Even though I'm still feeling stress in my body,
I know that I'm calming my nervous system with each tap,
Going to the top of the head,
I recognise the fact that life can be stressful,
Eyebrow,
And it can be hard to regulate my nervous system,
Outer eye,
When there is a lot going on,
Under eye,
But at the same time,
Under the nose,
I recognise the fact,
Under the mouth,
That it is in my power,
Collarbone,
To calm my nervous system,
Under the arm,
I'm lowering the stress hormones in my system with each tap,
Top of the head,
I'm mindfully releasing stress with each exhale,
Eyebrow,
I'm giving myself permission,
Outer eye,
To release anything and everything,
Under eye,
That is getting in the way of feeling calm and relaxed,
Under the nose,
Feeling calmer with each tap,
Under the mouth,
Giving myself permission to let this stress go,
Collarbone,
Letting it all go now,
Under the arm,
Unwinding and releasing all tension,
Release the tapping for a moment and take two short inhales through the nose,
Followed by a slow extended exhale through the mouth,
Repeat again,
And breathe out fully and slowly through the mouth,
Now tune back into your body again and notice what has changed,
Has the feeling of stress diminished,
Or is it showing up differently,
Just notice what is happening in your body as we work towards a state of calm and relaxation,
Let's return to tapping on the side of the hand for one last round of tapping so that we can release any residual stress,
Even though I can feel some residual stress in my body,
I choose to let it go,
Still on the side of the hand,
Even though I can still feel some stress in my body,
I give myself permission to relax anyway,
One more time on the side of the hand,
Even though I can feel some remaining stress in my body,
I choose to feel calm instead,
Going to the top of the head,
This remaining stress,
Eyebrow,
I can still feel it in my body,
Outer eye,
But that is okay,
Under eye,
Because I'm choosing to let it all go,
Under the nose,
I choose to release any remnants of stress,
Under the mouth,
I choose to feel calm instead,
Collarbone,
Choosing to relax,
Under the arm,
Choosing to let this remaining stress go,
Top of the head,
Mindfully releasing any remaining stress with each exhale,
Eyebrow,
Imagining myself on a cliff overlooking the ocean,
Outer eye,
And releasing all that is stressful into the water below,
Under the eye,
Allowing the ocean waves to absorb all stress,
Under the nose,
Letting the sound of the waves wash away any remaining stress and tension,
Under the mouth,
Feeling relaxed and at ease,
Collarbone,
Allowing a sense of calm to fill my whole being,
Under the arm,
Feeling peaceful and still,
Release the tapping and take two short inhales through the nose,
Followed by a slow extended exhale through the mouth,
Repeat again and breathe out fully and slowly through the mouth,
Now bring your awareness back to the body and notice what has changed,
Does anything feel different?
Are you feeling more peaceful?
Are you feeling relaxed and calm?
How are you feeling physically,
Emotionally and energetically?
And has your score out of 10 come down close to zero?
Hopefully you are now feeling calmer in your body and mind,
So that you can either meet the rest of the day with a clear head,
Or fall into a peaceful sleep.
Until we tap again,
Keep returning to present moment awareness and watch your ability to effectively cope with stressful situations continue to grow.
