When I put out a survey a while back I asked whether you wanted a tapping exercise about the cardinal or about the rabbit. The survey was a tie, and I already gave you the one about the cardinal. Today we will consider the rabbit.
I’d love to do some tapping videos about animals you are interested in. Let me know what you would like to see next.
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Happy Tapping
What are tappable offenses? While calling it that may not sound particularly kind or loving, I want to catch myself in tappable offenses, defined as those things I say to myself that limit who I am or what I can be. A tappable offense almost always begins with the words “I am” or “I am not.” These words have amazing power and work at the subconscious level, which is estimated to be somewhere between 80-95% of all of the processing that goes on in our brains.
The term tappable offense doesn’t feel negative to me. It acknowledges that I have said something to or about myself that is “offensive” and that it is tappable. That means that I can do something about it. It is also very positive when I can actually catch them rather than let those negative limiting beliefs run unchecked through my subconsious for very long.
Once I noticed how often I do this, I decided to make a list (in my tapping journal) and wanted to share a few of them with you to inspire you on your own transformational journey.
That list was generated with negative self-statements I made within just 2 short days about myself. I am often able to devise a counterargument for some of them pretty quickly. However, the fact that the statements showed up means that on some level they are true for me at least some of the time.
In their present form, they represent wonderful problem statements, aka most pressing issue (MPI) to start of some rounds of tapping. Make a list of your own, and write it down WITHOUT JUDGING. Then make 3 columns. In one column write down all of the proof that your problem statement is true. Include past experiences that you believe support this position. Then in the second column write down all of the evidence, including experiences, in which this problem was not true. If you are like most people the second list will be shorter than the first.
In the third column, write down all of the thoughts, feelings, and experiences that you would like to have that could prove that the MPI is untrue in the future. Describe your hopes and desires for how you might handle any of the past situations if they would happen again in the future (words like grace and dignity popped into my mind). Then, start tapping.
You can make your setup statement by tapping on the karate chop point and stating your problem statement, followed by the words “I deeply and completely love and accept myself” or “I am open to new thoughts, feelings, and experiences.” After you have done that 3 times while tapping on the karate chop point you can begin the tapping rounds.
You can use the things in the first column of your list as you tap through the points as many times as it takes for the problem statement to start feeling less true. Then alternate the first and second column “proof” as you continue to tap through the points. Once you are pretty sure that you have erased this issue from your negative and limiting beliefs library, tap through the points again using the things that you wrote in column three.
I plan to put together some videos that address some of the issues I included earlier on my list soon. If you have specific issues you would like to have a tapping script for, just ask. Stay tuned.
Happy Tapping
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There are many people who enjoy a glass or two of wine and feel that it helps them to relax. There are also people who are watching their calories and know that wine doesn’t help much with that daily calorie count. Here is a tapping that might help with that decision-making.
Setup (Karate Chop Point) – Even though wine helps me relax in the evening, I know that it adds to the calories I’m taking in each day. I don’t even want to think about giving that up too. I’ve already given up so many foods that I love in order to lose weight. Giving up my wine just doesn’t feel like it is even possible. What would I do to relax in the evening instead? Even though this conflict feels very uncomfortable to me, I am open to wisdom and clarity. Even though I am reluctant to give up my glass of wine in the evening, and I suspect that it is making it harder for me to reach my weight loss goals, I love and accept myself anyway.
Eyebrow…Wine helps me relax in the evening
Side of Eye…I just don’t know what I would do without it
Under the Eye…I am afraid that I would be uptight and anxious
Under the Nose…I certainly don’t want that
Chin…Besides, they say wine is good for you
Collarbone…It is almost a health food
Under the Arm…I really do know better than that
Top of Head…I don’t like the idea that I have to drink wine just to relax
Eyebrow…It wold be nice if I could come up with some other things that relax me too
Side of Eye…Maybe things that don’t have so many calories
Under the Eye…Or even things that burn calories
Under the Nose…That would be nice
Chin…I could ask for help so I don’t feel overwhelmed
Collarbone…Wine does help be relax in the evening
Under the Arm…Adding all of the those calories on to the end of my day isn’t really what I want in the long run
Top of Head…But I don’t want anybody to take it away from me
Eyebrow…I am choosing what calories I want to put in my body
Side of Eye…Sometimes I might plan my day so that I have a glass of wine
Under the Eye…Some days I might not
Under the Nose…Nothing bad will happen to me if I don’t drink wine
Chin…There are lots of ways I can take care of myself
Collarbone…It feels good to know that I have choices
Under the Arm…It feels good to take care of myself
Top of Head…It feels good to know I can always tap if I need to relax
If you aren’t feeling completely calm about this yet, keep tapping. Use your own words and describe how you really feel about the situation to get the most relief.
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Happy Tapping.
Have you ever become stuck because you were imagining all of the terrible things that could happen when you are faced with a pretty big challenge? While I think we all know that it is wasted energy, it is a natural freeze response that occurs, particularly when we are not in charge and not in control of the outcome. This tapping is intended to help you move on from fear/panic to confident/calm.
There is a thing that happens when we get off track with our diet plan. The thought “I might as well eat whatever I want because I already blew it” pops in. Sometimes I am able to think “get back on track right now”, but usually I set some date in the future to resume healthy eating. The tapping exercise below may help.
Setup (Karate Chop Point) – I already blew my diet so I might as well eat whatever I want. There’s no point in controlling my food now. I’ve already pointed the guilt finger at myself. I’m already wallowing in blame. So I might as well eat. Even though all of these things are true, I want to love and accept myself anyway. It is pretty hard to love and accempt myself with all of this guilt and shame, but I am open to the possibility that I could do it. Even though I am a quitter and planning to give up immediately just because I slipped off my food plan, I want to choose to start again right now.
Eyebrow…I already blew it
Side of Eye…I already ate something that is on my forbidden list
Under the Eye…I ate way too much of it too
Under the Nose…I feel the guilt and shame
Chin…I might as well go ahead and eat whatever I want
Collarbone…That is what quitters do
Under the Arm…I am a guilt and shameful quitter
Top of Head…Ouch. That smarts.
Eyebrow…Sometimes I 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
Under the 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 am not going to tell myself that right now either. I can start back on my food plan whenever I choose, including now.
This example is shorter and for illustration only. With a topic like this, I probably would not switch from the negative to the positive so quickly in real life. After the first round of negative tapping I recommend checking in to see how much change has occurred. In this case “I already blew it” should have an intensity below 3 before moving on to the positive tapping in order to fully deal with this issue.
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Happy Tapping.
I am still resistant to doing meditation and I apparently have an abundance of excuses about why I can’t meditate. I find that mildly humorous since I have been re-reading one of my favorite books, Eat Pray Love, in which there is at least a third of the book that addresses meditation.
One of my excuses is that it feels like all of the plates will fall down (the ones I have to keep spinning) if I stop to meditate. Although not as bad as at other times in my life, I often feel frantic because of all that I try to do and accomplish. Just a momentary lapse in trying to control my universe feels like it would be a disaster.
Setup (Karate Chop point) – Even though I am still resisting meditation I deeply and completely love and accept myself anyway. Even though I have what seems to be a million excuses why I can’t meditate, I choose to relax and know that I am ok just as I am. Even though it often feels like the world will tumble down around me if I stop to meditate for even a minute, I love and accept myself with or without all of my excuses.
Eyebrow…I am still resisting meditation
Side of Eye…No matter how much I promise myself that I will do it
Under the Eye…I just can’t seem to stop for long enough
Under the Nose…And just considering it feels like I am courting disaster
Chin…While I logically know that meditation will help me do almost anything better
Collarbone…And with more ease
Under the Arm…It feels just the opposite
Top of Head…If feels like stopping to meditate
Eyebrow…Will allow all of those plates that I am trying to keep spinning in my life
Side of Eye…To fall to the ground and smash into tiny pieces
Under the Eye…Nothing but constant vigilance
Under the Nose…Can keep that from happening
Chin…This doesn’t seem to be just about meditation
Collarbone…But also about the lifestyle that I have accepted
Under the Arm…I may have to address more than one thing
Top of Head…In order to be successful with meditation
Eyebrow…I choose to consider the possibility
Side of Eye…That all of this is an illusion
Under the Eye…To keep myself safe
Under the Nose…Safe from what?
Chin…Probably safe from myself
Collarbone…Just like avoiding meditation, I can be my own worst enemy
Under the Arm…It might be time to consider a change
Top of Head…I could gently put down the plates
Eyebrow…I could ask someone to spin them for me
Side of Eye…Or I could let the plates take care of themselves during my meditation time
Under the Eye…The plates obviously take care of themselves when I am sleeping and my world doesn’t crumble
Under the Nose…The plates obviously take care of themselves when I am at work (at least most of the time)
Chin…I think I have revealed this to just be an excuse
Collarbone…And now I might consider letting it go
Under the Arm…I may still resist meditation and that is ok
Top of Head…But fear of falling plates is not a valid reason to avoid it
Take a deep breath and let it out gently. It is likely that different thoughts popped into your mind. For me, I think I have some work to do about my serious control issues.
Happy Tapping.
Just for today, I can ignore my health. That is a great example of unhealthy thinking. But it is also an example of something most of us really think. If you think it is harmful to your body why do you want to eat it on your birthday, or any other time? I don’t have an answer for you, but I do have a short tapping to get you started.
Setup (Karate Chop Point) – Even though I feel entitled to overeat on my birthday, I choose to keep my goals in mind. I feel that I really deserve to blow my diet since it is a special occasion but I choose to consider finding ways to celebrate without hurting my body or my health. Even though there is a possibility that I will “blow it”, I deeply and completely accept myself including the parts of me that want this indulgence.
Eyebrow…It’s my birthday
Side of Eye…I deserve to eat whatever I want
Under the Eye…It doesn’t seem fair to have to say no to food on my birthday
Under the Nose…I want steak or lobster
Chin…I want cake and ice cream
Collarbone…I want pancakes and bacon for breakfast
Under the Arm…How can my day be special without those things?
Top of Head…Of course I could eat all of that but just eat smaller portions
Eyebrow..But I’m not sure that would satisfy me either
Side of Eye…Shouldn’t I be able to have whatever I want on my birthday?
Under the Eye…The answer is yes. But, maybe I should look closer at what I really want.
Under the Nose…Will those foods make me feel good about myself?
Chin…No they won’t
Collarbone…Will overeating make me feel loved?
Under the Arm…No it won’t
Top of Head…I want to choose to find ways to love myself on my birthday without hurting my health
Take a deep breath and let it out slowly. Now is the time to keep tapping with the answers to some of those questions. What do you really want? How can you show yourself love without hurting your health?
BONUS TAPPING: Name 3 comfort foods. While tapping through the points, describe them in as much detail as you possibly can. Continue tapping while you describe your first memory of these foods. Spend some time thinking about what these foods mean to you, when you crave them the most, and how you feel when you eat them.
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Happy Tapping.
This tapping meditation was inspired by a friend of mine. Enjoy!
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An earlier post described one of my excuses that it takes too long. Today’s post addresses a second excuse “I’m not good at it.”If you’ve been following along you know that I have a resistance to meditation even though I know all of the benefits, have recommended it to others, and generally believe it would be a good thing in my life.
Setup (Karate Chop Point) – Even though I’m not good at meditation, I’m okay. Even though I’m not good at meditation, and I have lots of examples to support that, I deeply and completely love and accept myself and my belief that I have to be good at everything I do. Even though I’m not good at meditation, I choose to relax and go with the flow.
Eyebrow…I’m not good at meditation
Side of Eye…And I’ve got proof
Under the Eye…As soon as I sit to meditate something hurts
Under the Nose…And that distracts me
Chin…And I have to move to make it stop hurting
Collarbone…And then when that stops hurting
Under the Arm…Then something else starts to hurt
Top of Head…So I never get anything accomplished by trying to meditate
Eyebrow…I’m not good at meditation
Side of Eye…I get a serious case of monkey brain
Under the Eye…The thoughts in my head seem to actually speed up
Under the Nose…Until there are no gaps between them
Chin…It could be my to-do list
Collarbone…It could be random things like why grapes come in so many different colors
Under the Arm…Or trying to decide what book I want to read next
Top of Head…So I never get anything accomplished when I try to meditate
Eyebrow…I’m not good at meditation
Side of Eye…A lot of the time if I am too comfortable I fall asleep
Under the Eye…While that may address the relaxation part of meditation
Under the Nose…It does nothing to help with learning to control my mind
Chin…And isn’t that the point of it all?
Collarbone…I seem to have a lot of rules and expectations about meditation for myself
Under the Arm…That I don’t have for anyone else
Top of Head…And they are getting in my way
Eyebrow…Monkey Brain is just part of the process
Side of Eye…And so are the distractions coming from my body
Under the Eye…I know I am not supposed to judge them
Under the Nose…But I definitely do
Chin…I judge the distractions and I judge myself for having them
Collarbone…I think it is time for a different approach
Under the Arm…I’ve done long weekends of meditation before
Top of Head…And they were generally miserable
Eyebrow…But it doesn’t have to miserable when I meditate on my own
Side of Eye…There are no rules
Under the Eye…Unless I make them
Under the Nose…I could choose to take a gentler approach
Chin…And I could even redefine what being good at meditation means
Collarbone…I like that idea. I could define being good at meditation with being consistent
Top of Head…Beginning today, being good at meditation simply means doing meditation.
Need to learn more about tapping? Click here.
Have you lost the same 5, 10, or 15 pounds over and over again? You work really hard to get them off, yet you seem to gain them back almost over night. Then, you do it all over again. This sequence of events is addressed in today’s tapping example.
Setup (Karate Chop Point) – I’ve lost this same 5 pounds before; however, I choose to be amazed at how easy it will be to keep it off this time. Even though I’ve lost this same 5 pounds before I respect my choice to lose it, or not lose it again. Even though I’ve lost this same 5 pounds before I love and accept myself with or without those 5 pounds.
Eyebrow…I am so depressed
Side of Eye…Because I’ve lost the same 5 pounds before
Under the Eye…Not just once
Under the Nose…But over and over again
Chin…That feels like failure to me
Collarbone…I know it doesn’t have to keep happening that way
Under the Arm…But it feels like this cycle will never stop
Top of Head…I acknowledge my frustration
Eyebrow…I acknolwedge that I am feeling bad about this
Side of Eye…I don’t want to continue the struggle
Under the Eye…I would like to find a way to make this easier
Under the Nose…Stressing out over it won’t help me reach my goal
Chin…I am proud of myself for not giving up
Collarbone…I’d like to keep it off this time
Under the Arm…And I am open to having it be much easier
Top of Head…I love and accept myself, with or without this struggle.
Take a deep breath and let it out gently. How do you feel about the 5 pounds now? This exercise isn’t really about the 5 pounds. Most people’s weight fluctuates and the truth is that the ups happen much more easily for some people than the downs. How we feel about those fluctuations is the real issue and can set us up for even more difficulty. The key to this exercise is asserting that you can love and accept yourself no matter what your weight.
Are you feeling brave? If so, take a look at your stomach. Take a really good look at it from the front, the side, clothed, and naked. Write down the first words that pop into your mind and then tap about those.
Need to learn more about tapping? Click here.
Want more tapping exercises like this one? Click here.
Happy Tapping.
