If I Exercise Now…

What kinds of excuses do you use to skip out on exercise? I’ve heard (and used) many creative excuses. One of my favorites is “If I exercise now I will be too tired later.” This tapping script is to help eliminate this excuse and get you (and me) back on track.

illustration for karate chop point

Setup (Karate Chop Point): Even though I am avoiding exercise right now, I love and accept myself anyway. Even though I am worried that I will be too tired later if I exercise now, I acknowledge that I am a work in progress. Even though I am worried that I will be too tired to do the rest of the things I have planned for my day if I exercise now, I know that I can change this negative way of thinking.

diagram of the tapping points

Eyebrow…If I exercise now I wil be too tired later

Side of Eye…I am already tired

Under the Eye…How can I do the things I need to do if I exercise now?

Under the Nose…I know I am just making excuses

Chin…But they seem to have worked for me before

Collarbone…At least they have worked to keep me from exercising

Under the Arm…This excuse hasn’t helped me to get any healthier

Top of Head…I know that it isn’t even true

Eyebrow…When I do exercise I am tired for a little while

Side of Eye…And then I have even more energy

Under the Eye…When I exercise regularly

Under the Nose…My energy level stays up

Chin…This is just a negative message my brain has made up

Collarbone…To keep me right where I am

Under the Arm…It isn’t a good message

Top of Head…It isn’t even a true message

Eyebrow…This is a message I could ignore

Side of Eye…Sometimes my brain tells me things that aren’t true

Under the Eye…Things like “I’m hungry” right after I’ve eaten

Under the Nose…Or things like “If you eat sugar you’ll feel better”

Chin…Sometimes these messages are really hard to ignore

Collarbone…It is exciting when I can tell the difference

Under the Arm…I am learning to be better about making decisions based on my goals

Top of Head…I may not be excited about exercising right now, but I don’t have to worry about being too tired later

Do you feel like exercising? Go work out while your motivation is high. Did a new excuse crop up? Keep tapping on each excuse and hopefully gain clarity about your real reasons for avoiding exercise.

This tapping and others like it can be found in Don’t Diet: Reprogram Your Weight With Meridian Tapping. I’d love to hear your feedback.

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


I’m Afraid I Will Lose Control

Unfortunately I am no stranger to feeling out of control with food. It is a huge issue that I have not completely eliminated. Fortunately the fear of of losing control is something that rarely sneaks up on me, so when I first notice it I can usually find relief in tapping. What follows is a short tapping that you can use when you start to worry about losing control.

illustration for karate chop point

Setup (Karate Chop Point): Even though I am afraid I will lose control if confronted with any of my favorite foods, I deeply and completely love and accept myself. Even though I am afraid that I will lose control and eat too much or eat foods that are not healthy for me, I choose to focus on loving myself and my healthy body instead. Even though I am afraid that I will lose control and eat like a pig, I choose to feel calm and confident, even twhen those comfort foods are readily available.

diagram of the tapping points

Eyebrow…I am afraid I will lose control

Side of Eye…I am afraid I will eat like a pig

Under the Eye…I am afraid my food plan will go right out the window

Under the Nose…I can’t control myself around those foods

Chin…I am afraid I will lose control

Collarbone…I am afraid I will eat too much

Under the Arm…I am afraid I will eat unhealthy foods

Top of Head…I am afraid I will lose control

Continue with these or similar phrases until you feel relief

Did you benefit from this tapping? I’d love to hear about your success.

Want more tapping scripts? Check out Don’t Diet: Reprogram Your Weight With Meridian Tapping.

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

I Will Feel Deprived

Who likes the feeling of deprivation?  I certainly don’t.  Dread related to feeling deprived can stop people from making positive changes in their diet, particularly if they currently partake in something known to be less than healthy or even dangerous.  Today’s tapping is short, but is a starting place for addressing the fear of deprivation.

Say this statement aloud, “I will feel deprived if I cannot eat my favorite foods.”  How true does that feel to you?  Rate it on the 0-10 scale (10=is very strong or very true.)

illustration for karate chop point

Setup (Karate Chop Point): Even though I am afraid of how I will feel if I don’t eat my favorite foods. I choose to love and accept myself anyway. Even though I am sure I will feel deprived without my favorite foods, I am hopeful that I can find other sources of pleasure in my life.  Even though the fear of deprivation is very strong for me, I am beginning to consider small diet changes that will help me to be healthy and happy.

diagram of the tapping points

Eyebrow…I feel deprived

Side of Eye…I want to eat my favorite foods

Under the Eye…I don’t want to feel deprived

Under the Nose…I need to eat or I will feel deprived

Chin…I will do anything to avoid that feeling

Collarbone…This deprivation

Under the Arm…Fear of deprivation

Top of Head…This strong feeling of deprivation

Say the original statement again, “I will feel deprived if I cannot eat my favorite foods?”  How true does that feel to you now?  Did specific foods pop in your mind?  Continue tapping about how it would feel to not eat those foods or to eat them less often.  Did your mind drift to specific thoughts, feelings, or sensations related to deprivation?  Continue tapping about how much you want to avoid those thoughts, feelings, and sensations. 

Remember you can find these and other tapping exercises to assist in your health and wellness in Don’t Diet: Reprogram Your Weight With Meridian Tapping

Questions or suggestions?  I’d love to hear from you.

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 II

Welcome back to our tapping about weight loss and getting ready to be successful in our New Year’s Resolutions.  Take out those lists from last time.  You should have a list of the top 10 reasons for wanting to change your weight and a list of the cons or down-side to weight loss.  Next we are going to consider the positive things we associate with being overweight.  I can hear everybody screaming that there is nothing positive, but stay with me.

Step Three:

If someone were to ask you what you get out of being overweight, you might be tempted to punch them.  Of course you don’t get anything out of being overweight – or do you? Being overweight does have advantages for some people.  Our excess weight can serve as a protection from other people or from our own sexuality.  Keeping the excess weight also allows us to maintain the status quo rather than risk the possibility of frustration and failure. For some people, being overweight serves as a connection to current family members and to generations past.  When you hear someone say “All of the women in my family have been heavy” that is a strong statement of identification that could be lost if the individual was to lose weight.  These conscious and unconscious benefits of being overweight can have a tremendous impact on your energy system and can be sufficient to stop a weight loss effort.  Be brutally honest and write down the positive things that are associated with being overweight.

Step Four:

Automatic thoughts, often negative, are just that – automatic.  They pop into our minds and have a tremendous impact, not only on our current mood but also on our energy system.  What thoughts pop into your mind when you hear or think about the words diet, exercise, or weight loss? Write them down in as much detail as you possible can.

Put those lists back in a safe place. In the final article in this series we will use those lists to pull it all together into a very effective tapping plan to boost your success.

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.

Don’t Diet: Reprogram Your Weight With Meridian Tapping

Diets don’t typically work. Anyone who has ever been on a diet knows that traditional dieting works for only a short time then — BOOM — the weight comes back on.  In order to achieve safe, effective, and lasting weight loss it is necessary to restore the body’s balance and to address the reasons why the weight is there in the first place.

Meridian tapping is the perfect technique for getting to the root cause of weight gain.  It is also an effective technique for decreasing resistance to exercise, eliminating cravings, and restoring rational thought related to food and nutrition.

My book, Don’t Diet: Reprogram Your Weight With Meridian Tapping gives you a complete program to address many common issues associated with overeating, poor eating, avoidance of exercise, and irrational beliefs about food.  In addition, by working through the exercises in the book you will develop the tapping skills to fine-tune and tailor the tapping to your individual concerns.

Let Your Mind Wander

Meditative spot at Grand Canyon where you can let your mind wanderI get so many questions about where to start with tapping, what words to say, and whether starting with the negative thoughts is important.  My answer is usually the same – “just start tapping”.  This video is actually a tapping exercise from the book Don’t Diet: Reprogram Your Weight With Meridian Tapping. During this exercise you are encouraged to just let your mind wander and tap, following your own stream of consciousness.  Happy tapping!