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!

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.

Tapping Exercise: Feeling Uncertain

Have you ever been stopped dead in your tracks because you didn’t know what to do? I have.  When this occurs, tapping can help.  As you will see in this sneak peak from Unleash Your Primal Power: Totem Tapping for Health and Happiness, it doesn’t have to be complicated to work well.

Use this setup phrase while tapping on your karate chop point: Even though I don’t know how to do this, I choose a path of wisdom.  Even though I don’t know how to do this, I choose a path of intellect. Even though I don’t know how to do this, I choose the path of discernment.

Eyebrow…I don’t know how to do this

Side of Eye…I don’t know how to do this

Under the Eye…I don’t know how to do this

Under the Nose…I don’t know how to do this

Chin…I don’t know how to do this

Collarbone…I don’t know how to do this

Under the Arm…I don’t know how to do this

Top of Head…I don’t know how to do this

Eyebrow…I don’t know how to do this

Side of Eye…I choose to learn

Under the Eye…I don’t know how to do this

Under the Nose…I choose to ask questions

Chin…I don’t know how to do this

Collarbone…I choose to learn more about it

Under the Arm…I don’t know how to do this

Top of Head…I am developing the skills I need to be successful

 

This may seem overly simplistic.  In reality it may be just what you need to get you started.  Give it a try.

Serving Others – Tapping Inspired by the Tao Te Ching

Does serving others seem like a good idea, but when it is time to actually do it you feel resistance?  The following tapping exercise is designed to help you begin to address any resistance you might feel.

Say these words while tapping on the karate chop point: When I think about serving others I get a little uncomfortable. The word “serve” really sticks in my throat.  I think of slavery, oppression, and ownership. I sometimes enjoy doing things for other people, but a resist if I feel I must.  I am choosing to tap now for more clarity about my resistance.  I am choosing to learn more about my motivations.  I am choosing to love and accept myself on this journey.

Eyebrow…The importance of serving others is something I’ve grown up with

Side of Eye…But I’ve also grown up with the concept of being used by others.

Under the Eye…That gets a little muddy in my head sometimes.

Under the Nose…I can’t even say that my motives are always altruistic when I am doing things for other people.

Chin…If I want them to feel gratitude am I really serving?

Collarbone…I don’t know.

Under the Arm…If I want them to remember what I’ve done for them am I really serving?

Top of Head…I don’t know.

Eyebrow…The motive seems to be more important that the action in this one.

Side of Eye…If that is the case, I have a long way to go.

Under the Eye…My behavior is much more in line with service than is my attitude.

Under the Nose…I do care about other people.

Chin…I’m not completely narcissistic and selfish.

Collarbone…I get pleasure from helping others.

Under the Arm…But if I’m getting pleasure from it am I really serving?

Top of Head…Do I have to be miserable to serve?

Eyebrow…Do I have to suffer to serve?

Side of Eye…Many of the great “servants” that I’ve been told about

Under the Eye…Had lots of bad things happen to them.

Under the Nose…I don’t really want that.

Chin…I don’t think this is something that I’m going to get the answer to.

Collarbone…I think this is one of those things where it is the journey that is important.

Under the Arm…I usually hate those.

Top of Head…I’d like some more guidelines please.

Eyebrow…How much service is enough?

Side of Eye…Can two acts of service balance out an afternoon of self-indulgence?

Under the Eye…I’m not totally serious about that, but I’m not totally kidding either.

Under the Nose…I want to get a little bit more comfortable with the idea.

Chin…I’d like to recognize more opportunities for service.

Collarbone…I’d like to think of others more often than I do now.

Under the Arm…I guess that is progress.

Top of Head…I choose to remain open to more clarity and understanding about serving others.

Take a deep breath and let it out slowly.  Notice how you feel.  Were there questions that popped into your mind?  Were there moments of clarity?  Write them down.  They could be inspiration for more tapping later.

Lack of Success Does Not = Failure

If you perceive all instances where you were not successful as failure, you are probably pretty miserable. Most people do not get something right the first time.  Most people do not evey get it all right the second time.  Do you think that Edison invented the light bulb on his first try? If he had decided not to try to second, third, and hundredth time because he had “failed” we would all still be living in the dark.

It is not true that not trying protects you from failure either.  Not trying could be perceived as failure.  Further, there is no truth to the belief that failure leads to embarrassment. It is time to challenge that automatic thought.

Tapping is a great tool to use to change this type of thinking.

Say the following statement aloud. “If I don’t try, I don’t risk the embarrassment of failure.” Rate how true you believe this statement is on a 0-10 scale where 10 = completely true, and write it down.

Repeat this statement three times while tapping gently on the karate chop point. “Even though I believe I can avoid the embarrassment of failure by not trying anything – I choose to love, forgive, and accept myself and all of my limiting beliefs.”

Start tapping:

Eyebrow – I don’t want to feel embarrassed

Side of Eye – And I will feel embarrassed if I fail

Under the Eye – So I keep myself safe by not trying at all

Nose – But it doesn’t really keep me safe

Chin – And it doesn’t avoid failure

Collarbone – And I am embarrassed anyway

Under the Arm – I believe I will fail

Top of Head – I know I will fail

Eyebrow – I can predict the future

Side of Eye – My failure is certain

Under the Eye – My failure is absolute

Nose – No it’s not!

Chin – Not trying is failure too

Collarbone – It is safe to try

Under the Arm – I can be successful

Top of Head – I KNOW I can take risks and succeed

Take a deep breath and check the intensity of your original statement. “If I don’t try, I don’t risk the embarrassment of failure.” Rate the truth of the statement again on the 0-10 scale.  Continue tapping with these or similar statements until your rating is quite low (below 3).

What happens inside you when you think about the number of times you have “failed” at something before? Is it a negative feeling? Is it a positive feeling? Is it neutral? My hope for you is that it is either neutral or positive, but I suspect you will really feel more negative.  I know that my response is usually negative.

So you have “failed”. I say GOOD!  That means you have tried something.  Do you have a number in your head for how many times it is okay to fail at something before you should give up?  Is that number the same as the number of times that you think it is okay for other people to try something before they give up?  If there is a difference, try to understand why.  It will likely be another belief that you will want to tap on in the future.  Be sure to write it down in your tapping journal for later if you don’t have time right now.

Happy Tapping.