Tapping Exercise: I hate situps

I really like the idea of exercise.  I feel good about myself after I do exercise.  But I don’t like ALL exercise equally.  I really hate situps (or pretty much any other core exercise).

illustration for karate chop pointStart tapping on your karate chop point and use the setup statements below.

Setup: I really hate situps. I know that working on our core is crucial to having good health.  I just can’t seem to make myself do them. Even though I really hate situps and rarely do any core strengthening exercises, I choose to love and accept myself anyway. Even though I have definitely neglected my core, I deeply and completely love and accept that part of myself that is at least trying to do what my body needs.  Even though I really hate situps, I choose to be amazed by how easy they could seem in the future.

Eyebrow…I hate situps

Side of Eye…I really hate situps

Under the Eye…They are hard for me

Nose…I know that strengthening my core muscles would be a good thing

Chin…I know that doing situps or other exercises would help me lose even more weight

Collarbone…But I have been unable to make myself do them in the past

Under the Arm…What if there is a way to actually feel good about doing them?

Top of Head…What if they don’t have to be awful?

Eyebrow…I could focus on hos good those muscles feel to actually receive some attention

Side of Eye…I could focus on how my waist measurement is changing as I am faithful with my workouts

Under the Eye…I could use my situp time to acknowledge everything that I have to be grateful for

Nose…I could use my core workouts as a time to send positive energy to situations and people who are important to me

Chin…I am open to feeling more positive about working on my core muscles

Collarbone…I am hopeful that I can feel more confident in my ability to do situps and other core exercises

Under the Arm…It really wouldn’t add that much more time to my daily workouts

Top of Head…And I am excited to think that this workout could make me feel and look even better.

Who I Am is Constantly Changing

Black-eyed-susans with Embrace New Beginnings signSay this statement aloud, “Who I am is constantly changing.” How true does that feel to you?  Rate it on a scale of 0-10 (10=very true) and write down your number.

Begin tapping on the karate chop point and say the setup statements.

Setup: Sometimes I am confused about who I am. It seems that who I am is constantly changing. When I think I know something about myself it feels really good. When I’m uncertain about something I feel somewhat unbalanced. Accepting the changing nature of who I am is uncomfortable to me.  In spite of this discomfort, I choose to love, honor, and accept myself.

Eyebrow…Who I am is constantly changing

Side of Eye…And that is ok

Under the Eye…Who I am is constantly changing

Nose…I am open to learning to accept those changes more gracefully

Chin…Who I am is constantly changing

Collarbone…I am choosing to see that changing nature as more positive than negative

Under the Arm…Who I am is constantly changing

Top of Head…But sometimes it still makes me feel uncomfortable

Eyebrow…Who I am is constantly changing

Side of Eye…Sometimes that fills me with joy

Under the Eye…Who I am is constantly changing

Nose…Perhaps evolving would be a more comfortable word

Chin…Who I am is constantly changing

Collarbone…I choose to see the positive aspects of my changes

Under the Arm…Who I am is constantly changing

Top of Head…Expecting and accepting that change is part of the process of life

Eyebrow…Who I am is constantly changing

Side of Eye…My ideas and viewpoints change as I learn new things

Under the Eye…Who I am is constantly changing

Nose…My feelings and thoughts change as situations unfold

Chin…Who I am is constantly changing

Collarbone…I’d like to think that my wisdom is expanding

Under the Arm…Who I am is constantly changing

Top of Head…I deeply and completely love and accept myself and choose to embrace my evolution.

 

 

Need to learn more about tapping? Click here.

Or… check out Tap It Away.

Cover Image of Tap It Away: 10 Minutes to Freedom With EFT by Dr. Leanna Manuel

Book Review – The Wisdom of Forgiveness: Intimate Conversations and Journeys

Many of my friends and followers already know that I am intrigued by the Dalai Lama.  I was privileged to hear him speak in person once and have been very moved by most of his interviews and books.  What I have found most compelling is the apparent congruity between his teachings and his life. The Wisdom of Forgiveness: Intimate Conversations and Journeys by His Holiness the Dalai Lama and Victor Chan describes this congruence beautifully.

The Dalai Lama teaches about emptiness, interdependence, and forgiveness. He speaks specifically about forgiveness for those who have treated you cruelly or unfairly. In his case, he speaks about forgiving the Chinese people who caused his exile.

The concepts in this book are meaningful all of the time, but seem more so during our current political and social upheaval.  Whether you are Buddhist or not, check it out.

Book Review – The Journeys of Socrates

Book cover Journeys of Socrates by Dan MillmanThis book is a prequel of sorts to the Peaceful Warrior books.  I was quite excited when the book was announced and I haven’t been disappointed.  I’ve now read it multiple times.  Beyond his exceptional ability as a storyteller, Dan Millman succinctly captures the essence of our modern yearnings for lives that make sense, embrace sanity, and cultivate warriors.

The book is set in Tsarist Russia and follows the life of Sergei Ivanov from early childhood through his adult years. He is the one who is called Socrates in the other Peaceful Warrior books.  there is a blend of culture, tragedy, violence, mysticism, and martial technology that keeps the reader fully engaged no matter what their preferred genre.

More than just a novel, The Journeys of Socrates can be viewed as a parable or metaphor for living in today’s complex world. Sergei learns many lessons (most of them the hard way) and they have definite application in our current society.

One of his mentors, Serafim, was a monk. Sergei sought him out because he had previously been a great warrior and master of the martial arts. Serafim obviously believed in experiential learning, but occasionally dispensed words of great wisdom such as this, “In an instant a life may turn around; a heart may open in a moment of grace. But preparing for that moment can take a lifetime.”

The following quote is listed as being from Socrates’ Journal:

“When I was young, I believed that life might unfold in an orderly way, according to my hopes and expectations. But now I understand that the Way winds like a river, always changing, ever onward, following God’s gravity toward the Great Sea of Being. My journeys revealed that the way itself creates the warrior; that every path leads to peace, every choice to wisdom. And that life has always been, and will always be, arising in Mystery.”

For more information about Dan Millman’s work check out www.danmillman.com.

 

Tapping Video- Anxiety Part I: Sometimes your brain lies

Anxiety is a complex subject.  This video addresses the form of anxiety that is under the surface, but there isn’t necessarily a clear reason for it. The focus of the tapping is focused on reducing anxiety by small amounts without compromising the need for safety that anxiety actually seems to provide.

Tapping Exercise – I Just Ate 3 Brownies: I’m such a failure

Have you ever eaten something you had decided you weren’t yummy chocolate brownie with chocolate drizzlegoing to eat or eaten more of them than you had intended?  Sadly, it happens to me more frequently than I would like.  What usually happens next is the thought “I might as well eat whatever I want because I already blew it.”  The tapping exercise below is a good way to help minimize the damage. These words will work for you, even if what you ate or when you ate it is slightly different.  Or, you can substitute your own words.

Say this statement and rate the intensity or how true it feels to you on a 0-10 scale (10=very true).  “I’m such a failure.”  Now say this one and rate it “I already blew it.”  Write down your numbers.

Tap on your karate chop point and use the setup statements.  Even though I just ate 3 brownies, and they definitely weren’t on my food plan for this afternoon, I choose to love and accept myself anyway.  Even though I ate 3 brownies while waiting for my lunch to cook, I choose to love and accept myself anyway.  Even though I feel like a failure since I ate those brownies, I choose to love and accept myself anyway.

Eyebrow…I just ate 3 brownies

Side of Eye…I can’t believe it

Under the Eye…I had been doing so well

Nose…This seems like a huge setback

Chin…Its not like I was really hungry

Collarbone…I am actually cooking lunch right now

Under the Arm…I’m nervous that it won’t be good

Top of Head…I’ve made two dishes that I’ve never made before

Eyebrow…That always makes me anxious

Side of Eye…But I’m also excited to see what happens

Under the Eye…I know that I often eat when I am nervous

Nose…But I’ve already blown my food plan

Chin…So I might as well eat whatever I want

Collarbone…There’s no point in controlling my food now

Under the Arm…I’ve already pointed the finger of guilt my way

Top of Head…I’m already wallowing in blame

Eyebrow…So I might as well eat.

Side of Eye…I already blew it

Under the Eye…I already ate something that is on my forbidden list

Nose…I ate way too much of it too

Chin…I might as well go ahead and eat whatever I want

Collarbone…That’s what quitters to

Under the Arm…I’m a guilty and shameful quitter

Top of Head…Ouch! That hurts!

Eyebrow…Sometimes I do give up

Side of Eye…Sometimes I don’t

Under the Eye…I don’t have to give up just because I made a mistake

Nose…I have options

Chin…I have choices

Collarbone…I already blew it might not be totally accurate

Under the Arm…I wouldn’t tell anyone else to give up just because of a simple error

Top of Head…I’m not going to tell myself that right now either

Eyebrow…I can start back on my food plan whenever I choose

Side of Eye…Including now

Under the Eye…This is just a setback

Nose…I can get back on track right now

Chin…In fact,, I am back on track right now

Collarbone…And I can stay back on track if I choose to

Under the Arm…I’ve been back on track for several minutes now

Top of Head…I am feeling better already.

 

Take a deep breath and let it out gently.  Say your original statements again and rate them.  Notice any shift you may have made.  If the intensity is still higher than a 3 or 4, keep tapping with the above examples or better yet, use your own words.  For many people there will be a shift to a slightly different thought, feeling or belief.  Feel free to continue tapping on the new thought or write it down for later work.

Happy Tapping!

Everything Needs Exercise – Even Your Anterior Cingulate Cortex

Meditation is a form of mental discipline.  There are many forms and styles of meditation. One is to follow or focus on your breath.  Other people may meditate while focusing on an icon or object. Reciting a mantra can be useful for other people.  Guided meditation in which one imagines a scene or event can also be used. The regular practice of meditation has been found to be useful in reducing stress, enhancing physical and emotional health, and improving life satisfaction.

It has become common knowledge that meditation masters like Buddhist monks can achieve amazing things through the power of their minds. Now scientists at Wake Forest Baptist Medical Center have identified the brain area involved. A report in Science Daily revealed that the anterior cingulate cortex that governs thinking and emotion and the ventromedial prefrontal cortex that controls worrying are both impacted by meditation. The activation of these two areas can reduce anxiety ratings by almost 40%. Just think of it – no medications, no side effects, no doctor bills, increased tranquility, and increased wellbeing.

Give it a try.  I’ve included a basic meditation exercise for you below.

Following the Breath Meditation.

  1. Sit comfortably.  You can sit on a floor, a cushion, or a chair.  Avoid positions that are so relaxed that you might fall asleep.
  2. Close your eyes.  This will help to reduce distraction. If closing your eyes causes anxiety for you, gaze gently at an object.
  3. Take a few deep breaths.  Then, breathe naturally. Some people find it helpful to breathe in through the nose and out through the mouth.
  4. Focus on your body sensations including the points of contact between you and the world.  Is there warmth, tingling, pressure, or vibration?
  5. Focus your attention on your breathing.
  6. Whenever your mind wanders away from your breath (and it will!), gently return to noticing your breathing. It is not necessary to judge these thoughts or reprimand yourself for your mind wandering. The ability to disconnect from our thoughts takes practice.

Namaste.

 

The complete Wake Forest study can be found at:

F. Zeidan, K.T. Martucci, R.A. Kraft, J.G. Coghill. Neural Correlates of Mindfulness Meditation-Related Anxiety Relief. Social Cognitive and Affective Neuroscience, 2013; DOI: 10.1093/scan/nst041.

Tapping Exercise – Nothing calms me down better than food

Start tapping on your karate chop point.  Say these words aloud: Nothing calms me down better than food. Even though nothing calms me down better than food, I don’t like what it does to my body. I am open to learning new ways of calming down.  I’m also open to learning more about the things that upset me so that I don’t even need to use food to calm myself.

Eyebrow…When I get upset, nothing calms me down better than food

Side of Eye…When I get upset, nothing calms me down better than food

Under the Eye…When I get upset, nothing calms me down better than food

Nose…When I get upset, nothing calms me down better than food

Chin…When I get upset, nothing calms me down better than food

Collarbone…When I get upset, nothing calms me down better than food

Under the Arm…When I get upset, nothing calms me down better than food

Top of Head…When I get upset, nothing calms me down better than food

Eyebrow…Food calms me down

Side of Eye…But it also is making me fat

Under the Eye…Food calms me down

Nose…And I often need to calm down

Chin…I get upset pretty often

Collarbone…And I use food to calm me down

Under the Arm…It is quick, easy, and painless

Top of Head…Well, maybe not painless

Eyebrow…Being overweight is definitely painful

Side of Eye…It is painful physically and emotionally

Under the Eye…I probably need to learn new ways to deal with my emotions

Nose…Food is quick, but the side effects are long

Chin…I can learn to manage my stress another way

Collarbone…I can learn to calm myself another way

Under the Arm…Even though I have used food to calm myself in the past

Top of Head…I am excited about the possibility of learning a new way

Take a deep breath and let it out slowly.  What do you notice in your body?  Did anything shift or change?  What do you notice in your emotions?  If new thoughts and ideas popped up, keep tapping.