I Have a Love-Hate Relationship With Food

It is a new year and many people, myself included, have an intention to do something positive related to diet, exercise, or health in the new year. Unfortunately, that forward momentum lasts for only a short time. I’ve heard it is an average of only 12 days. With tapping, I think we can do a lot better than that. Ready to get started? A good place for me to start is my love-hate relationship with food.

illustration for karate chop point

The Setup: (karate chop point) Even though I have this love-hate relationship with food, I deeply and completely love and accept myself anyway. Even thgough I love food, but I hate what it does to my body, I deeply and completely love and accept myself anyway. Even though my relationship wtih food and with my body is quite problematic for me at times, I deeply and completely flove myself and accept all of these feelings.

diagram of the tapping points

Eyebrow…I have a love/hate relationship with food

Side of Eye…This love/hate relationship with food

Under the Eye…I hate what my love of food sometimes does to my body

Under the Nose…I love food but I hate my body

Chin…I hate food but I love my body

Collarbone…This love/hate relationship with food

Under the Arm…Even though I have this love/hate relationship with food

Top of Head…I deeply and completely love and accept myself anyway

You might be thinking that this was pretty short and didn’t change anything. You would likely be correct. This is just a starting point. Think of it as the diving board where you are poised to jump/dive off. If you were really paying attention to the words they likely caused you to react in some way, whether to agree or to balk. That is where the magic of this tapping exercise can be found. Continue to tap at the points while stating aloud all of those things that popped in your head.

Check back frequently for more tapping exercises to keep you in alignment with your health goals and check out the book Don’t Diet: Reprogram Your Weight With Meridian Tapping if you want more examples so you can move forward with more confidence.


book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Preparing for Weight Loss – New Year’s Resolution – Part III

weight loss - apple with tape measureThis is it, the conclusion of this series designed to help you prepare for successful weight loss when you consider make your New Year’s Resolution. Are you ready to put it all together?  I know that I am

Step Five:

What is your emotional or energetic response to the following words, phrases, and statements.  Rate each one on the 1-10 SUDs scale with 10 being very true or very strong.

I don’t deserve to lose weight. Rating It is not safe for me to lose weight Rating
Deprivation Rating Failure Rating
I’ll just regain the weight Rating I don’t believe I can change Rating
Lonely Rating Unlovable Rating
Sexy Rating Security Rating
Expectations Rating It’s too late Rating
I want them to love me for who I am, not what I look like Rating Sugar Addict Rating
Cravings Rating Obsessions Rating
Irritable Rating Anxious Rating
Lazy Rating Resentment Rating

 

Each of these words or statements that caused a reaction for you is a potential item that is holding you back from your weight loss success and can be addressed through tapping.

Take out your lists that you made.  Follow the example above and make an intensity rating for your top reasons for losing weight, the cons of losing weight, the benefits of not losing weight, and any automatic thoughts about diet, exercise, or weight loss.

book cover for Don't Diet Reprogramming Your Weight With Meridian TappingNow you are ready to do some life-changing tapping. If you are having trouble getting started, consider checking out the book Don’t Diet: Reprogram Your Weight With Meridian Tapping.  It has 229 examples of tapping based on this process.  You can also keep reading the blog posts as I tackle some of my own food, diet, and exercise hang-ups.

 

Remember the basic formula.

  1. Make a statement that describes what needs to change.
  2. Rate the emotional intensity associated with that statement
  3. Repeat a setup statement or statements while tapping the karate chop point
  4. Tap on the meridians using the tapping points while using a reminder statement
  5. Repeat the original statement
  6. Rate the intensity again.

Your statements don’t have to be fancy.  The standard setup statement of –

“Even though (insert thought or feeling) I deeply and completely love and accept myself” –

Is a good one and works well.  Then for the reminder statement just say the thought or feeling at each point or shorten it to just a few key words.

 

For a video demonstrating the whole tapping process click here.

 

Happy Tapping.

Preparing for Weight Loss – New Year’s Resolution – Part I

In preparation for New Year Resolutions about weight loss I thought I would give you some tools for increasing the probability of success.  This series will help you fine-tune your goals and get started with some success-building tapping. It is time for self-discovery.

What are your main reasons for wanting to change your weight?  Your answers will probably be similar to mind and to those of most of your friends.  The standard answers include things such as to be healthy, to look good at my next class reunion, so my doctor will get off my back about my weight, and so I can enjoy physical activity more easily.  Those are really good answers, but you will have more success if you can be even more specific about your reasons.  Check out these examples below.

General Reason Specific Reason
I want to be healthy So that my chest doesn’t hurt when I climb stairs
To look good at my next class reunion Because I want to see the look on Joe’s face when he realizes what he gave up when he dumped me
So my doctor will get off my back about weight To be eager to get on the scales instead of dreading ig
So I can enjoy physical activity more easily So I can fit in the swings when I go to the playground with my children

 

Step One:

On a piece of paper, or better yet it your tapping journal, list your top 10 reasons for wanting to change your weight.  Be as specific as you possible can.  Include as much information as it takes for you to get a clear image of what YOU really want.  This is not the time to write down things that you think you should want or what other people tell you that they want.  This is all about YOU.

Step Two:

This next exercise may be a bit more challenging.  What is the downside for you in changing your weight?  How can there be a downside? I can think of many.  Perhaps you are not looking forward to the feelings of deprivation that you are expecting.  Maybe you have concerns about the time it might take to prepare healthy meals or to exercise.  What about fear of failure?  Do you experience panic when considering how you are going to manage your moods if you don’t have food to rely upon?  It is time to identify at least 10 factors that you would consider the cons or negative side of changing your weight.  Write them down on that paper or in your tapping journal.

Wow, that was a lot of work.  Stay tuned.  The next article will continue this process of self-discovery.  Put your lists in a safe place so that you can find them easily.

Holidays Are All About The Food

Christmas CupcakesI’m sure I’m not alone in associating holidays and food.  Sometimes it seems that for me the holidays are all about the food.  I just made it through Thanksgiving without completely sabotaging my health with food, but it wasn’t easy.  I’m already thinking ahead about Christmas.  My house is decorated and the next thing that popped into my mind was what kind of cookies I wanted to bake.  If I only baked them, then gave them away it would be one thing, and that may be what I do, but it isn’t really what I was thinking and feeling.  Don’t get me wrong, food isn’t the only thing I associate with holidays, but it is a very powerful association for me and a real danger point for my health and well-being.

illustration for karate chop pointSetup (karate chop point): Every time I think about the holidays I get images of food.  I wish I didn’t.  I would much prefer to associate holidays with something other than food.  Even though I have this unwanted association between holidays and food, I choose to love myself anyway.  Even though I have this unwanted association between holidays and food, I choose to accept my feelings.  Even though I have these unwanted associations between the holidays and food, I choose to accept myself anyway and to remember that I am a work in progress.

diagram of the tapping pointsEyebrow…Food and holiday celebrations go together

Side of Eye…IF you took the food away I don’t know what would be left

Under the Eye…Unfortunately, most holiday foods aren’t very good for me

Under the Nose…And overeating seems to be the norm

Chin…It doesn’t feel like the holiday without cheesy goodness.   Mmmm cheese balls and crackers

Collarbone…It is not a real holiday without cookies and candies.  Mmmm homemade caramels and gingerbread

Under the Arm…It doesn’t feel like the holiday without appetizers and snacks.  Mmmm caramel pop corn

Top of Head…There has been so much focus on the food that I don’t know what else to do to get that warm nostalgic feeling

Hot ChocolateEyebrow…Even though food equals holiday for me

Side of Eye…I choose to look for new symbols to make myself feel good

Under the Eye…Even though I seem to have always focused on the food

Under the Nose…I choose to focus more on the people and relationships

Chin…Even though food has always been a huge part of the holiday for me

Collarbone…I choose to find other ways to have fun

Under the Arm…I am afriad that without the food it just won’t seem right

Top of Head…But I choose to find other ways to celebrate

Eyebrow…I love and accept my thoughts about this

Side of Eye…I love and accept my feelings about this

Under the Eye…I love and accept my willingness to learn new ways of celebrating

Under the Nose…I am open to clarity about my relationship with food

Chin…I am open to clarity about my relationship with the holidays

Collarbone…I chose to enjoy food

Under the Arm…Without making it the most important part of my holiday

Top of Head…I am looking forward to embracing my new and improved holiday celebrations

This tapping, and others like it, can be found in Don’t Diet.

Happy Tapping.

Focus on The Task

Ants
SONY DSC

I’m sure most of us would at first resist the idea of an ant as our totem or spirit animal.  Animals that are either cut, fierce, or cuddly come more easily to mind.  Consider this, the ant can carry a leaf many miles to get back to the ant hill.  This is a reminder to us to keep focused on the end result, even if the task is slow or deliberate.

illustration for karate chop pointSetup (karate chop point): I know it is important to get the job done, to focus on the task, but sometimes it is easy to get distracted by other things.  Even though I sometimes get sidetracked or lose focus on the task, I am willing for this to change.  It’s really bad when the task is repetitive or if I can’t see progress right away.  Even though this sometimes happens, I choose to re-focus as soon as possible. Right now, I really need to be more task focused and I choose to accept myself while working toward this goal.

diagram of the tapping pointsEyebrow…This task needs to be done

Side of Eye…It is my responsibility to get it done

Under the Eye…I need to pull my own weight

Under the Nose…When I get distracted

Chin…It means other people have to pick up my slack

Collarbone…Or  progres toward completion gets slowed

Under the Arm…I really don’t want to contribute to that

Top of Head…This task is repetitive. Over and over and over.

Eyebrow…And I choose to focus on getting it done

Side of Eye…This job is pretty boring

Under the Eye…And I choose to do my part anyway

Under the Nose…I’m not seeing much progress

Chin…But I can persevere

Collarbone…I choose to stay focused on the goal

Under the Arm…Getting this done is my goal

Top of Head…Done can be Fun!

Are there times in your life that you wish you had used more ant characteristics like teamwork and perseverance?  Continue tapping while recalling those times and events.  Tapping while recalling specific events is very effective.

The Christmas Cookies Are Calling Me

Colorful Christmas CookiesWe have entered a season of baked goods.  Christmas cookies, candies, cakes, and nut breads will be everywhere.  I swear to you that the Christmas cookies call my name.  The tapping exercise below was one of my favorites from Don’t Diet and it seems appropriate as we approach this food-laden holiday season.

illustration for karate chop pointSetup (tapping the karate chop point): Those Christmas cookies are calling my name.  “Eat me!”  I’m sure you must hear them.  I’m feeling powerless to resist and that bothers me somewhat.  On the other hand, there is a part of me that hopes I will give in.  That conflict between giving in and resisting takes an awful lot of energy.  Even though I feel like the cookies are calling me, I choose to remember that I have options.  Even though a part of me wants to give in, I choose to remember my long-term plans.  Even though  part of me wants to resist, I choose to remember that one cookie wouldn’t be such a bad thing.  I have choices.  I have power.  I love and accept myself, no matter which choice I make.

 

diagram of the tapping pointsEyebrow…Those Christmas Cookies

Side of Eye…I really want one, or two, or twelve

Under the Eye…That is the problem

Under the Nose…I’m not sure I can stop at just one

Chin…And if I give in to one

Collarbone…I’m likely to eat the whole batch

Under the Arm…One cookie would make me feel good

Top of Head…Several would make me feel sick

Eyebrow…And a whole batch would make me feel like a failure

Side of Eye…Cookies don’t really talk

Under the Eye…They aren’t calling me

Under the Nose…I am choosing to focus on the fact that they exist

book cover for Don't Diet Reprogramming Your Weight With Meridian TappingChin…That is a choice I am making

Collarbone…I could get busy with something else

Under the Arm…They will still be there later

Top of Head…It’s not a choice I have to make right now

Eyebrow…It might be interesting to see if I still hear them after a warm bath

Side of Eye…Do I still hear them after a good workout?

Under the Eye…Are they as loud if I am playing a game?

Under the Nose…Cookies can’t control me

Chin…Sounds like I’m worried that I can’t control me either

Collarbone…Either decision I make is okay

Under the Arm…I choose to love myself, with or without the cookies

Top of Head…I choose to accept myself, with or without the cookies

 

Happy Tapping

Why Am I Here?

In legend and mythology, dolphins are associated with knowing one’s purpose.  When you watch them you never get a sense of self-doubt or second guessing.  I want that for my self.   The tapping exercise that follows addressed the big existential question of what my purpose might be and hopes to answer the question, “Why am I here?”

illustration for karate chop pointSetup (tapping the karate chop point): Sometimes it is really hard to know why I am here.  What is my purpose? What am I really meant to do? This uncertainty, this not-knowing, is quite uncomfortable. Even though I don’t know why I am here, I choose to search for my purpose.  Even though I am unsure of my purpose, I choose to create meaning in my life.  Even though I am not always clear about why I am here, I choose to believe that my purpose will eventually become more clear.

Eyebrow…Who am I?

diagram of the tapping pointsSide of Eye…Why am I here?

Under the Eye…What is my purpose?

Under the Nose…What is my destiny?

Chin…Am I on the right path?

Collarbone…Is this my path?

Under the Arm…Who am I?

Top of Head…Unanswered questions

Eyebrow…All of this uncertainty

Side of Eye…This anxiety of not knowing

Under the Eye…Who am I?

Under the Nose…What is my purpose?

Chin…What is the plan?

Collarbone…Uncomfortable not knowing

Under the Arm…Infinite possibilities

Top of Head…Who am I?

Obviously this was a very short tapping on a great big topic.  It was not intended to wrap everything up in a pretty little package.  It was intended to stimulate thoughts and questions that are relevant to your journey.  Most of us (myself included) will likely need a lot more tapping to address all of the aspects of an existential question of this magnitude.

If thoughts or feelings popped in, write them down and set aside some future time to tap on them.  Why? We all think that if we have the thought or insight things will get better, and they might.  However, if you use those thoughts and insights for tapping, things can get a lot better.

Happy Tapping

There Is Danger All Around Me

I don’t think anyone would argue that bears are quite strong.  One of the episodes that I remember from the TV show Gentle Ben was one in which the bear protected people from danger.  When you watch the news it becomes readily apparent that the world really can be a dangerous place.  When out running errands I often get the sense that there is danger all around me.  When we are feeling more vulnerable than strong we can call upon the strength of the bear to help us cope.

Say this statement out loud “There is danger all around me.”  How true does that feel to you?  Rate it on a scale of 0-10, with 10 being very true.

illustration for karate chop pointSetup (karate chop point): Even though there is danger all around me, I choose to remain strong in the face of adversity. Even though I see danger everywhere I look, I choose to acknowledge my inner strength.  Even though there is danger in my world I choose to exhibit fearlessness and gentle strength.

 

diagram of the tapping pointsEyebrow…I see danger all around me

Side of Eye…Danger is everywhere

Under the Eye…Some of it may only be in my mind

Under the Nose…But much of it is real

Chin…It makes me feel afraid

Collarbone…It makes me feel helpless

Under the Arm…I don’t like that feeling

Top of Head…I would rather feel strong

Eyebrow…I would rather be fearless

Side of Eye…I want to protect myself

Under the Eye…And protect others around me if I need to

Under the Nose…I wonder how that would feel?

Chin…Sure, I’d prefer that there was never anything dangerous out there

Collarbone…But that is just a fantasy

Under the Arm…I can choose to respond with gentle strength

Top of Head…To both the real dangers and my inner concerns.

Take a deep breath and let it out slowly.  Say the statement again, “There is danger all around me.”  If the number has stayed the same, continue tapping with these or other statements until it goes down.  If your number has gone up (sometimes that will happen), try thinking about a specific danger you are sensing and continue tapping while describing that.

Curiosity

Gaot - a symbol of curiosityGoats are known for their curiosity.  I’m not necessarily looking at curiosity as a good or a bad thing.  As with most things, it can be useful or it can further complicate my life.  Do you have memories of someone saying to you, “curiosity killed the cat?” I heard this whenever I was asking for information that someone didn’t want to give me or when I was looking for something they didn’t want to me to find.  I think it is important to remember that curiosity is also what fuels all of our best discoveries and inventions.  Someone has to wonder who, what, when, where, why, or how in order to learn, grow, and invent new things.

As you prepare for the following tapping exercise, engage your curious mind and look forward to the possibilities.

Getting Curious

illustration for karate chop pointSetup (Karate Chop Point):  Even though I’m not as curious about myself and my world as I used to be, I deeply and completely love and accept myself.  Even though my curiosity about things seems to have faded, I choose to allow it to grow within me.  Even though my curiosity has been suppressed over the years, I choose to rekindle my love for knowing how the world works and I am open to learning more about myself to.

diagram of the tapping pointsEyebrow…It is time to get curious

Side of Eye…It is time to discover new things

Under the Eye…It is time to know how things work

Under the Nose…It is time to know more about myself

Chin…It is time to open myself up

Collarbone…To the possibility of knowing more

Under the Arm…About things than I do right now

Top of Head…At least the things that are really mine to know.

Eyebrow…I gueses this could take the form of nosiness

Side of Eye…About other people’s stuff

Under the Eye…But I don’t want to invade their privacy

Under the Nose…So while I might be curious

Chin…That wouldn’t be an action I should pursue

Collarbone…But to better understand the world around me

Under the Arm…And to better understand myself

Top of Head…Seem like reasonable starting places

Eyebrow…I remember my children

Side of Eye…Were always asking “why”

Under the Eye…Why is the sky blue?

Under the Nose…Why do dogs sniff butts?

Chin…Their curiosity seemed endless

Collarbone…And it drove me nuts

Under the Arm…Probably because I didn’t know the answers

Top of Head…And because their timing was awful

Eyebrow…But now I see the value

Side of Eye…In wondering why

Under the Eye…In contemplating how

Under the Nose…And I want to bring that curiosity

Chin…Back into my life

Collarbone…Feeling curious

Under the Arm…Trying to make sense of things

Top of Head…Embracing the curiosity that is my birthright.

Suggestions:

This tapping is a jumping off point for exploring this topic of curiosity.  Consider the following suggestions for continuing your tapping with this goat attribute:

  1. Tap through the points while describing a particular instance in which your curiosity was not appreciated by others or may have been punished.
  2. Tap while describing a particular instance in which you encountered a goat.
  3. Tap while describing any instance in which you suppressed your own curiosity and your reasons for it.
  4. Tap while describing any frustration or negative emotion about not being able to find the answers you seek.

 

Gut Feelings

crystal ballHave you had the experience of intuition or knowing?  Do you have gut feelings? Was there ever a tiny little voice urging you to make a certain decision?  Maybe you listened to it.  Maybe you didn’t.  Bats are associated with intuition.  As an animal guide they often encourage you to follow through on your ideas or hunches.  As an animal totem they can indicate someone who is highly perceptive or someone who has dreams that almost always seem to come true.  The tapping exercise below calls on the spirit of bat to help us in our own personal growth.

illustration for karate chop pointSetup (Karate Chop Point): I have this gut feeling that is really bothering me.  I had a plan about what I was going to do but my gut is telling me not to.  Should I pay attention to what my gut is saying?  How do I know this isn’t just fear or anxiety getting in the way?  Even though I have this confusion I choose to believe I can work through this.  Even thought I have confusion between my gut and my head, I choose to accept myself, no matter what I decide.  Even though this gut feeling is really bothering me, I am open to clarity.

diagram of the tapping pointsEyebrow…Gut feelings

Side of Eye…Seems like a warning

Under the Eye…Could just be fear

Under the Nose…Could be anxiety

Chin…Might be intuition

Collarbone…So hard to know

Under the Arm…This bothersome feeling in my gut

Top of Head…Open to clarity

(This would be a great place to add the 9-Gamut tapping for added benefit.  I’ve included instructions at the end of the post or you can click here to see a video.)

Eyebrow…I’d like to trust my intuition

Side of Eye…I am open to clarity

Under the Eye…This confusion

Under the Nose…In my gut

Chin…Listening for guidance

Collarbone…Gut feeling

Under the Arm…Open to clarity

Top of Head…I am willing to experience the feeling

Remember that it can be helpful to take the time to rate your response to the statements before the tapping and again when you finish.  Now that you have tapped, are you feeling any discomfort?  If so, keep tapping for as long as it takes to feel a shift.

 

The 9-Gamut Procedure includes these steps:

Tap the Gamut spot on the back of the hand continuously (It is on the back of the hand between the knuckles at the base of the ring finger and little finger)

  1. Close your eyes tightly
  2. Open your eyes wide
  3. Without moving your head, look hard down to the right, as if trying to see your right hip
  4. Without moving your head, look hard down to the left, as if trying to see your left hip
  5. Without moving your head, circle your eyes clockwise
  6. Without moving your head, circle your eyes counter-clockwise
  7. Hum a few seconds of a tune such as Happy Birthday or Row Your Boat
  8. Count to 5 slowly
  9. Hum a few seconds of a tune such as Happy Birthday or Row Your Boat