Find a comfortable seated position before closing down the eyes and becoming present to the surface supporting you.
The play of air on your exposed skin and the sound of my voice and any other sounds that you are hearing.
Now take a deep breath in filling your belly first and then your lungs before slowly and gently releasing your breath.
Repeat again before returning to your normal breathing pattern.
Now tune into your body and notice where you are feeling the emotion that you are wanting to release.
Maybe you can feel the energy of it in your chest or your stomach or maybe you are holding onto it in your jaw or maybe you feel pressure in your head or a tightness in your throat.
Just scan your body and see what you notice.
Once you have identified the location give a score to the sensation you are feeling on a scale of 0 to 10.
With 10 being the most uncomfortable and 0 representing no discomfort at all.
We will use this score to measure our progress after we finish tapping.
Now begin tapping on the side of the hand with four fingers and repeat after me.
Even though I'm struggling with this emotional state I acknowledge how I feel and I accept it as much as I can.
Staying on the side of the hand even though I would like to release this emotional state but it seems stuck.
I'm open to letting it go as much as I can so that I can start to feel better.
One more time on the side of the hand even though I'm experiencing these uncomfortable feelings and it doesn't feel great I'm open to releasing all these feelings now.
Going to the top of the head,
Aware of how I feel.
Eyebrow,
Acknowledging how I feel.
Outer eye,
Noticing how it feels in my body.
Under the eye,
I can feel this emotional energy stuck in my body.
Under the nose,
Accepting how I feel right now.
Under the mouth,
Even though it doesn't feel great.
Collarbone,
Allowing myself to fully feel this emotion.
Under the arm,
Choosing not to block these feelings even though they are uncomfortable.
Top of the head,
I recognise the fact that I'm feeling this way.
Eyebrow,
And at the same time.
Outer eye,
I recognise that emotions are just energy in motion.
Arm,
Outer eye,
I recognise that emotions are just energy in motion.
Under the eye,
And that if I allow myself to fully experience these feelings.
Under the nose,
The energy can keep moving without getting stuck.
Under the mouth,
Letting all parts of me know.
Collarbone,
That it is fully safe to feel this emotion.
Under the arm,
Because at the same time.
Top of the head,
I'm sending calming signals to my brain with each tap.
Eyebrow,
My brain is then communicating with my nervous system.
Outer eye,
Creating a sense of safety.
Under the eye,
So that I can allow myself to fully feel.
Process,
And then release this emotion.
Under the nose,
And start to feel better.
Under the mouth,
Choosing to relax and let go.
Collarbone,
Giving myself permission to fully release.
This emotional energy I've been holding on to.
Under the arm,
Choosing to support my physical,
Mental and emotional health.
Release the tapping,
And take in a deep slow breath.
First feeling your belly inflate,
Followed by your lungs.
Before slowly and gently releasing the inhalation.
Repeat one more time,
Before returning to your normal breathing pattern.
Then tune back into your body,
And notice what has changed.
Has there been an energetic shift?
Are you feeling any better?
Has your score come down a little or a lot?
If your score remains elevated,
You can continue tapping until you detect a change.
If your score remains elevated,
You can continue tapping until you detect a noticeable change.
You can replay this track as often as needed,
Or just keep tapping on all the acupressure points silently,
Or maybe with the words of your choosing,
Until your score out of 10 drops to a 2 or below.
I hope you were able to shift the stuck emotional energy that you were experiencing,
And that you are now feeling better and more relaxed.
If you found this tapping meditation helpful,
Remember to save it so that you can easily return to it whenever you notice difficult emotions arise.
The more we can keep the energy flowing freely through our bodies,
The more we support our emotional,
Mental and physical health so that we can live our best lives.
