This tapping meditation is designed for anyone experiencing disrupted sleep due to pain.
It includes three techniques to lower stress and leave you feeling calm and relaxed.
The session begins with an EFT tapping sequence that will address any feelings about the pain and resulting insomnia,
And ends with a short mindfulness exercise to further help still the mind and relax the body.
The physiological sigh,
Which is a breathing pattern,
Is also incorporated between each tapping round to help create a sense of peacefulness and calm.
As this tapping meditation is designed to be used right before sleep,
Or when you wake in the middle of the night,
There is no dialogue or ending bell to signal the end of the session.
If at any point you find tapping on the points too stimulating,
Try applying light pressure to each point instead.
And if you become too sleepy to continue tapping on or applying pressure to the acupressure points,
You can release the tapping and just imagine tapping on each point as you repeat the words either out loud or silently,
Or even just let the words wash over you.
You can also choose to use your own words if any of the wording used doesn't resonate or suit your particular situation.
Before we start tapping,
Tune into the pain.
What does it feel like?
Is it sharp,
Heavy,
Dull,
Shooting,
Throbbing,
Cramping,
Aching,
Hot,
Stabbing,
Splitting,
Tender or noisiating?
And how noticeable is it on a scale of 0 to 10?
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 calm the body's central nervous system.
We'll begin by tapping on the side of the hand with four fingers just below the little finger.
Even though I feel frustrated,
Because I'm feeling all this pain in my body and it is disrupting my ability to sleep,
I accept how I feel about this situation.
Still tapping on the side of the hand,
Even though I feel worried about the level of pain I'm feeling and not getting the rest I need to function and heal,
I accept that this is a concern for me.
And one more time on the side of the hand.
Even though all this pain in my body is getting in the way of sleeping and it is stirring up uncomfortable emotions,
I choose to focus on relaxing my body as much as possible.
Top of the head,
All this pain in my body.
Eyebrow,
No wonder I can't sleep.
Side of eye,
Feeling worried and frustrated.
Under the eye,
Concerned I won't get enough sleep.
Under the nose,
Worried that this pain will stick around.
Under the mouth,
And that I won't get any sleep.
Collarbone,
Frustrated that I can't sleep.
Under the arm,
Disappointed that the pain is not easing.
Top of the head,
The pain is too much.
Eyebrow,
It's keeping me awake.
Outer eye,
It's beyond frustrating.
Under the eye,
I just need some rest.
Under the nose,
I need relief.
Under the mouth,
I can't get comfortable.
Collarbone,
This pain is wearing me down.
Under the arm,
And robbing me of the sleep that I need.
Top of the head,
All this pain in my body.
Eyebrow,
Getting in the way of sleep.
Outer eye,
I can't sleep.
Under the eye,
I can't get comfortable.
Under the nose,
My body is letting me down.
Under the mouth,
What if I can't get any sleep tonight.
Collarbone,
Aware of how this pain and lack of sleep is making me feel.
Under the arm,
Acknowledging how I feel.
Release the tapping for a moment and take two short inhales through the nose.
And out through the mouth for 1,
2,
3,
4,
5,
6.
Repeat again.
And out for 1,
2,
3,
4,
5,
6.
Now tune back into your body and notice what has changed.
Has the intensity of the pain dropped?
And are you feeling any differently about your situation?
Now that we have acknowledged how we feel about the pain and its impact on our sleep,
We can turn our focus to changing how we feel about our body when it isn't behaving how we want it to.
Are you disappointed that your body is letting you down?
Are you feeling anger towards your body because it is keeping you awake?
Or maybe you are feeling frustrated,
Resentful or annoyed towards your body.
Or perhaps you are feeling scared or concerned about the level of pain your body is in.
Just notice what is coming up for you and rate it on a scale of 0 to 10.
Return to tapping on the side of the hand and just substitute whatever emotion you are feeling if the word I use is different to what you are feeling.
Even though I am feeling defeated,
Because the pain in my body is keeping me awake,
I acknowledge that my body is doing the best it can right now.
Again on the side of the hand,
Even though I am annoyed with my body and I doubt that it can release this persistent pain,
I accept my body as much as I can right now.
One more time on the side of the hand,
Even though I am feeling concerned because my body is hurting and I don't think I am going to get any sleep,
I am grateful for all that my body does for me to keep me functioning.
Top of the head,
I am feeling defeated by this pain.
Eyebrow,
I am annoyed with my body.
Outer eye,
It is letting me down.
Under the eye,
My body is hanging onto this pain.
Under the nose,
And it is preventing me from sleeping.
Under the mouth,
Maybe I can start to feel some compassion for my body.
Collarbone,
And acknowledge everything that it does for me.
Under the arm,
Maybe I can start to think differently about my body.
Top of the head,
And be grateful for all the ways it keeps me going,
Without me even having to think about it.
Eyebrow,
Acknowledging all the complex functions that my body carries out.
Outer eye,
Trusting that my body can heal and begin to release some of this pain,
So that I can get some sleep.
Under the eye,
Giving my system permission to release anything and everything that is contributing to this pain.
Under the nose,
Allowing my body to get just a little more comfortable.
Under the mouth,
Choosing to support my body in whatever way I can.
Collarbone,
Releasing any unsupportive thoughts about my body.
Under the arm,
Choosing to be thankful for my body and all that it does for me.
Release the tapping for a moment and take two short inhales through the nose.
And out through the mouth for 1,
2,
3,
4,
5,
6.
Repeat again,
And out for 1,
2,
3,
4,
5,
6.
Now tune into your body and notice what has changed.
Are you feeling differently about your body?
Has the score shifted?
And are you feeling more relaxed and maybe even a little sleepy?
We'll now turn our focus to relaxing the body and mind and instructing the body to rest.
Return to tapping on the side of the hand for one last time.
Even though I'm awake and struggling to fall asleep,
I choose to release anything and everything that is preventing me from getting the rest I need.
Still on the side of the hand,
Even though I'm currently in too much pain to easily fall asleep,
I give my body and mind permission to relax as much as possible.
One more time on the side of the hand,
Even though my nervous system is registering all this pain,
Which is making it hard to relax,
I trust that my body is in a healing phase and that I will be able to get the rest I need.
Top of the head,
My body is doing the best it can to heal.
Eyebrow and rest in any form will further aid this healing phase.
Side of eye,
Letting all parts of me know that it is now time to rest and let go of all concerns and worries.
Under the eye,
I can pick them up again tomorrow if need be,
But now it is time to rest.
Under the nose,
It's time to let go.
Under the mouth,
I give all parts of me permission to release any physical or mental stress that I'm holding onto so that I can get the rest I need.
Collarbone,
Allowing my body to soften a little further.
Under the arm,
Releasing any concerns or worries.
Top of the head,
Letting go of all that is getting in the way of rest.
Eyebrow,
Turning off thoughts about the pain and discomfort.
Outer eye,
Releasing all the stress from my body with each tap.
Under eye,
Feeling my body sinking deeper and deeper into relaxation.
Under the nose,
Finding more ease.
Under the mouth,
Allowing my body to get a little more comfortable with each tap.
Collarbone,
Observing my body and mind becoming more calm.
Under the arm,
Allowing my body and mind to rest peacefully until I fall asleep.
If you are still awake,
Release the tapping and take two short inhales through the nose and out through the mouth for 1,
2,
3,
4,
5,
6.
Repeat again and out for 1,
2,
3,
4,
5,
6.
We'll now turn to a short mindfulness exercise that will further create stillness in the body and mind.
Allow your mind to release any concerns and anything you are still holding onto from the day.
Let your mind fall still.
Be aware of where you are now.
Feel the touch of your head on the pillow.
Notice the weight of your body on the mattress.
Feel the touch of the sheets on your skin.
Feel the weight of the covers on your body and notice the play of air on your face.
Become aware of your closed eyelids.
Notice the taste in your mouth and any aromas in your surroundings.
Be fully present.
Now become aware of any sounds in the room.
Let sounds be received and let them rise and fall without any comments or judgement.
With the body completely relaxed,
Let the hearing run right out to the furthest and gentlest sounds.
Now simply rest in this awareness and stillness until you fall asleep.
