Before we start tapping,
Take a moment to get still and notice where the pressure is being felt in your body.
You might notice that you have a headache,
Tightness in your neck,
Tension in your shoulders,
Or maybe pain between your shoulder blades,
Pressure in your chest,
Or a gripping sensation in your stomach.
Or maybe you are feeling an all over body heaviness,
Or some other sensation in your body.
Just slowly scan your body and notice how the pressure is being experienced at a physical level.
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.
Now that we have identified how the pressure is showing up on a physical level and scored its intensity,
We can start tapping.
Using four fingers,
Tap on the side of the hand and repeat after me.
Even though I can feel this pressure in my body and it doesn't feel great,
I'm open to seeing if tapping can help me to release it.
Staying on the side of the hand,
Even though I can feel all this pressure in my body and it doesn't feel great,
I can see that I'd feel better if I start to let it go.
One more time on the side of the hand,
Even though I can feel this pressure in my body and it feels uncomfortable,
I give myself permission to start to relax so that I can start to calm my nervous system.
Top of the head,
All this pressure in my body.
Eyebrow,
This pressure that I'm holding in my body.
Outer eye,
It doesn't feel great.
Under the eye,
All this pressure.
Under the nose,
It feels so uncomfortable.
Under the mouth,
This pressure is weighing on me.
Collarbone,
It is causing mental,
Emotional and physical stress.
Under the arm,
I'm feeling overwhelmed by this pressure.
Top of the head,
It's too much.
Eyebrow,
I feel so much pressure.
Outer eye,
To do more and be more.
Under the eye,
All this pressure.
Under the nose,
Maybe I can start to let it all go.
Under the mouth,
It would be good to release this pressure and stress from my body.
Collarbone,
It would be good to release this mental and emotional pressure.
Under the arm,
Acknowledging all this pressure and stress that I am feeling.
Release the tapping for a moment and take two inhales through the nose to fully fill the lungs,
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 I'm worried that I'm heading towards burnout because I've been feeling so much pressure.
I give my body and mind permission to release all the pressure,
Stress and tension that I'm feeling.
Staying on the side of the hand,
Even though I'm feeling pressured and concerned about the impact this is having on my nervous system,
I choose to release anything and everything that is getting in the way of me feeling relaxed and calm.
One more time on the side of the hand,
Even though life is full of pressure,
I know that I can manage my well-being and avoid reaching a state of burnout.
Going to the top of the head,
I recognise the fact that pressure is part of life.
Eyebrow,
And that it can be hard to deal with.
Outer eye,
But at the same time.
Under the eye,
I recognise the fact.
Under the nose,
That it is in my power.
Under the mouth,
To calm my nervous system.
Collarbone,
And listen to my body's warning signals.
Under the arm,
I'm paying attention.
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 the eye,
That is getting in the way of feeling calm and relaxed.
Under the nose,
Letting go of the pressure and stress with each tap.
Under the mouth,
Giving myself permission to let it all go.
Collarbone,
Releasing all the pressure and stress now.
Under the arm,
Feeling my body and mind start to relax.
Release the tapping for a moment and take two inhales through the nose to fully inflate the lungs.
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.
Has the feeling of pressure in your body 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 so that we can release any residual pressure and stress.
Even though I can feel some residual pressure and stress in my body,
I choose to fully let it go.
Still on the side of the hand,
Even though I can still feel some pressure and associated 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 pressure and stress in my body,
I choose to feel calm instead.
Going to the top of the head,
This remaining pressure and stress.
Eyebrow,
I can still feel it in my body.
Outer eye,
But that is okay.
Under the eye,
Because I am now choosing to let it all go.
Under the nose,
I choose to release any remnants of pressure and stress.
Under the mouth,
I choose to feel calm instead.
Collarbone,
Choosing to release any emotional overwhelm.
Under the arm,
Choosing to release any mental exhaustion.
Top of the head,
Mindfully releasing physical fatigue with each exhale.
Eyebrow,
Imagining myself lying on a sunny patch of grass.
Outer eye,
And releasing all the pressure and stress.
Into the ground supporting me.
Under the eye,
Allowing the earth to draw away all the pressure and stress.
Under the nose,
Carrying it deep below the earth's surface.
Under the mouth,
Now feeling the sun's rays rejuvenate my whole body.
Collarbone,
Filling my whole being with a sense of calm and relaxation.
Under the arm,
Feeling mentally,
Emotionally and physically restored.
Top of the head,
Feeling balanced,
Positive and hopeful.
Eyebrow,
Prioritising my wellbeing.
Outer eye,
Regulating my nervous system with each tap.
Under the eye,
Feeling calm and relaxed.
Under the nose,
Feeling restored.
Under the mouth,
Feeling at ease.
Collarbone,
Feeling peaceful and relaxed.
Under the arm,
Grateful for taking this time to look after myself.
Release the tapping and take two inhales through the nose to fully inflate the lungs.
Followed by an 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 at peace?
And are you feeling relaxed and calm?
How are you feeling physically,
Emotionally and energetically?
Does your score out of 10 come down close to zero?
I hope you found this tapping meditation helpful.
If your score remains elevated,
Feel free to replay this EFT meditation or continue with a few more rounds of tapping with or without words.
Until we tap again,
Keep finding ways to support your body and mind so that you can effectively manage stress,
Continue regaining balance and ultimately prevent burnout.
