Bedtime Snack

Do you have a habit of bedtime snacking? We all know it isn’t good for us for a whole lot of different reasons. Give the following tapping exercise a try.

illustration for karate chop point

Setup: Even though I feel like I need a snack before bed, I choose to consider the possibility that this is just a habit, not a need. Even though I feel like I need a snack before bed, I choose to address my feelings about bedtime without always turning to food. Even though I feel like I need a snack before bed, I choose to love, honor, and accept myself.

diagram of the tapping points

Eyebrow…I always want a bedtime snack

Side of Eye…As soon as I decide it is bedtime

Under the Eye…I automatically start thinking about food

Under the Nose…I’ve had a bedtime snack

Chin…Since I was a tiny child

Collarbone…It might have made sense for me then

Under the Arm…But I know it doesn’t really make sense for me now

Top of Head…Snacks before bed used to make me feel loved and cared for

Eyebrow…Now it is just something I do

Side of Eye…My body doesn’t need the food so that I can sleep

Under the Eye…In fact, sugary snacks probably interfere with my sleep

Under the Nose…Let’s face it

Chin…I love food, and food makes me feel loved

Collarbone…We all want to feel loved

Under the Arm…But I know that food doesn’t really do that for me

Top of Head…I am open to more clarity about this issue

If you are lucky, this might be enough to turn things around for you. More likely than not, you will need to do some additional tapping at bedtime about whatever feelings and thoughts you are noticing as you are ready to reach for that bedtime snack. Hopefully, the above tapping gives you a starting point.

This tapping is exercise 15 in Don’t Diet: Reprogram Your Weight With Meridian Tapping. Check it out and notice the bonus tapping exercise for body image that is included with it.

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Protecting My Reputation

How do you react when someone attacks your reputation? Does it bother you? The skunk is an animal that survives in part because of its reputation. You will give it wide berth just because of that reputation and will go to great lengths to avoid ever knowing the spray of a skunk personally. Our own political system exploits the power of reputation, even over reality, by either hiring PR folks to artificially bolster a reputation or by focusing on any potential negatives in an opponent’s reputation instead of focusing on the issues. Somewhere between the skunk and politics we all have thoughts and feelings about our reputations.

illustration for karate chop point


Setup (Karate Chop Point) – Even though I’m concerned about my reputation and what others think of me, I choose to love, honor, and respect myself. Even though I’m concerned about my reputation and what others think of me, I choose to love, honor, and respect myself. Even though I’m concerned about my reputation and what others think of me, I choose to love, honor, and respect myself.

diagram of the tapping points

Eyebrow…Uncertainty about my reputation

Side of Eye…Not sure how other people see me

Under the Eye…And how their view may impact me

Under the Nose…It is upsetting to think

Chin…That someone may judge me

Collarbone…On what other people may say about me

Under the Arm…Instad of who I am

Top of Head…Or their own experience of me

Eyebrow…This uncertainty about my reputation

Side of Eye…I don’t have a lot of control

Under the Eye…Over what people think

Under the Nose…So I don’t have as much control of my reputation as I would like

Chin…I’m relieved when people say nice things

Collarbone…And concerned when people say not so nice things

Under the Arm…Which are true? Which will become my reputation?

Top of Head…Concern about my reputation

Take a deep breath and let it out slowly. What did you notice? Perhaps some memories of when someone said or did something to damage your reputation surfaced. Be sure to tap about those specific memories too.

Looking for more tapping inspired by animal characterstics? Stay tuned. Unleash Your Primal Power: Totem Tapping for Health and Happiness is coming very soon. In the meantime, you can get find animal tapping in Tap It Away: 10 Minutes to Freedom With EFT. Chapter 7: Animal Wisdom can get you started.


I Don’t Know How To Stop Eating

To say that I don’t know how to stop eating may sound really strange…to anybody that hasn’t experienced before. I can fast. I can restrict my eating to mealtime. But I can’t seem to stop once I’ve started. This is the hallmark of many different “addictive behaviors” which is why abstinence is such a useful strategy. But here’s the rub…you can’t just abstain from eating.

illustration for karate chop point

Setup: I don’t seem to know how to stop eating. I can have a healthy plan but once I start eating I usually eat too much. I don’t understand why I can’t just eat a small amount. Leaving food on my plate makes me feel anxious. Leaving food in the saucepan or skillet makes me feel anxious too. I’d like to be able to eat a reasonable portion and then just be done. In spite of all of these frustrations, I choose to love and accept myself anyway.

diagram of the tapping points

Eyebrow…I can’t stop eating once I start

Side of Eye…I tend to overeat at every meal

Under the Eye…I just can’t seem to get enough

Under the Nose…Enough what? I don’t know

Chin…I would be lying if I said I was hungry

Collarbone…I rarely eat to stop hunger

Under the Arm…I don’t usually get hungry

Top of Head…I eat too much food to really feel hungry

Eyebrow…So why can’t I stop eating?

Side of Eye…I plan my meals

Under the Eye…I plan nutritious food

Under the Nose…And then once I start eating I can’t seem to stop

Chin…Even though I can’t seem to stop eating once I start

Collarbone…I choose to eat according to my plan anyway

Under the Arm…Even though leaving food on my plate makes me feel anxious

Top of Head…I choose to leave food on my plate anyway

Eyebrow…Even though leaving food in the kitchen makes me feel anxious

Side of Eye…I choose to leave food in the kitchen anyway

Under the Eye…Even though I feel anxious when I don’t finish all of the food

Under the Nose…I choose to eat in a healthy way

Chin…All of this food anxiety

Collarbone…I am open to clarity about these confusing feelings

Under the Arm…Food anxiety

Top of Head…I am open to loving myself in spite of all of this confusion

This is a great tapping to do BEFORE you begin eating. It will help to take the edge off of the compulsion to overeat. There are obviously other strategies that can help as well such as having limited food available, putting away the anticipated leftovers before beginning the meal, etc. but if you don’t deal with the underlying problem, most people will just find another way to self-sabotage. Going through the tapping helps to rearrange the energy of your body and can help you get to the bottom of the issue.

This tapping, and more like it can be found in Don’t Diet: Reprogram Your Weight With Meridian Tapping.

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

It Is Not Fair

The tapping today is short, and at first glance might seem like it wouldn’t help. I encourage you to give it a try anyway. Put on your very best whiny voice and really throw yourself into it. Can you hear yourself, or someone else, saying that something isn’t fair? I’ve only written out one round, but that should be enough to get going. You might even want to throw yourself on the floor and have a tantrum — I’m not kidding. The more emotion you put behind this, the better the results.

illustration for karate chop point

Setup (Karate Chop Point) – Even though it doesn’t feel fair that I have to diet while others eat all of the food they want, I deeply and completely love and accept myself just the way I am. Even though it isn’t fair that I have to limit my food in order to get to the weight I desire, I deeply and completely love and accept myself no matter what. Even though other people can eat more than I can and eat different foods than I can, I choose to focus on having the body I really want.

diagram of the tapping points


Eyebrow…Its not fair

Side of Eye…Its just not fair

Under the Eye…They can eat anything they want

Under the Nose…I can’t

Chin…Its not fair

Collarbone…I want to eat anything I want and still have a great body and good health

Under the Arm…Why them and not me?

Top of Head…Its not fair

Check out additional tapping from Don’t Diet: Reprogram Your

Weight With Meridian Tapping.

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

Reaching For More

Think about the neck of the giraffe. Now imagine it reaching up to grab a tasty leaf hanging high above. The stretching and reaching associated with the giraffe may be physical, but the giraffe as a totem may also be instructing us about stretching and reaching for a goal or simply stretching ourselves beyond our comfort zone.

Say this statement aloud, “I’m afraid to leave my comfort zone.” How true does that feel on the 0-10 SUD scale?

illustration for karate chop point

Setup (Karate Chop Point): I have this image of the giraffe stretching and reaching with its amazingly long neck. I also have an image of myself closed safely into my comfort zone without taking any risks. In that image I am small like a mouse, not majestic and tall like a giraffe. Most of the time I reject the comfort zone image and will urge myself to stretch beyond whatever it is that I, or others, think I can accomplish. Although I would prefer to be continually reaching for more, I love and accept the part of myself that sometimes wishes for comfort and safety instead. Even though I feel that I don’t always risk enough, I love and accept myself completely. Even though sometimes I have trouble reaching, risking, or leaving my comfort zone I deeply and completely love, accept, and honor all parts of myself and choose to allow my intuition to guide me.

diagram of the tapping points

Eyebrow…Feeling small

Side of Eye…But wanting to be big

Under the Eye…Prefering to stay in my comfort zone

Under the Nose…But also wanting to reach for more

Chin…It is true that sometimes I take risks

Collarbone…But in reality

Under the Arm…It is less often than I wish

Top of Head…I like to imagine myself

Eyebrow…Sticking my neck out more often

Side of Eye…Sometimes I think about doing it

Under the Eye…And sometimes I actually do it

Under the Nose…And sometimes I don’t act at all

Chin…I’d like to know more about

Collarbone…My choices

Under the Arm…I would like to think that I am listening to my intuition

Top of Head…And that my intuition is flawlessly guiding me

Eyebrow…To take risks when appropriate

Side of Eye…And to stay in my comfort zone

Under the Eye…When that is in my best interest too

Under the Nose…But I suspect that it is my willingness

Chin…To listen to my intuition that really is making the difference

Collarbone…I definitely have more growth

Under the Arm…Coming my way in this risk taking thing

Top of Head…Perhaps my willingness to take a risk

Eyebrow…Or to reach for more

Side of Eye…And leave my comfort zone

Under the Eye…Is somehow a product of my values and priorities

Under the Nose…Actually makes some sense to me

Chin…Reaching for more may be much easier

Collarbone…When the goal I’m reaching for is very important

Under the Arm…And when the goal is neutral or perhaps not really desirable

Top of Head…I hold back

Eyebrow…So when I think about reaching for more

Side of Eye…I need to identify some things

Under the Eye…That are worth reaching for

Under the Nose…Things that feel important

Chin…Things that match my values

Collarbone…Reaching for more

Under the Arm…Reaching for more purpose

Top of Head…Reaching for what matters

Take a deep breath and let it out gently. Say the starting statement aloud again, “I’m afraid to leave my comfort zone.” Re-rate the emotional reaction on the 0-10 scale and notice any change.

It Is Too Hard

Do you ever feel like giving up because dieting is too hard? I think we have all felt that way, not just about dieting, but about a lot of things. This short tapping may be just what you need to renew your motivation for self care.

illustration for karate chop point

Setup (Karate Chop Point): Even though it feels like dieting is just to hard, I am open to considering baby steps that could make a difference for me. Even though it feels like dieting is just too hard, I choose to remember that I don’t have to do it all at once. Even though is feels like dieting is just too hard, I love and accept myself anyway.

diagram of the tapping points

Eyebrow…Dieting is just too hard

Side of Eye…I don’t want to do anything that is so hard

Under the Eye…It is just too hard

Under the Nose…It seems overwhelming to me

Chin…It is so hard that I don’t think I can even face it

Collarbone…Dieting is just too hard

Under the Arm…It is too hard

Top of Head…Dieting is way too hard

Eyebrow…Dieting is so very hard

Side of Eye…But I am open to some baby steps towards my goals

Under the Eye…Dieting seems way too hard

Under the Nose…But I don’t have to do it all at once

Chin…Dieting is just too hard

Collarbone…I choose to love and accept myself anyway

Under the Arm…I am open to the possibility that it could be easier than I think

Top of Head…I choose to look for the possibility of success

Need more tapping inspiration about dieting, weight loss, and exercise? Check out Don’t Diet: Reprogram your Weight With Meridian Tapping.

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


Wanting More Attention

This tapping seemed appropriate since tomorrow is Valentine’s Day. It is a day that highlights both the good and the not so good about being in a relationhip. Although we seem to want intimate relationships, they can be quite stressful. This is an area where people tend to judge whether their feelings are justified PRIOR to deciding to tap. I urge you to begin tapping without judgement.

Say this statement aloud “My husband (boyfriend, girlfriend, spouse, significant other, etc) never pays enough attention to me.” Rate the intensity on the 0-10 point scale and record your rating.

illustration for karate chop point

Tap on your karate chop point and repeat these setup statements. “Even though my husband doesn’t pay attention to me the way I want him to, I deeply and completely love and accept myself. Even though my husband has been a selfish jerk lately and hasn’t paid much attention to me, I deeply and completely love and accept myself. Even though I want more attention from my hsuband and I don’t know how to get it from him, I deeply and completely love and accept myself.”

diagram of the tapping points

Eyebrow…My husband never pays enough attention to me

Side of Eye…My husband never pays enough attention to me

Under the Eye…My husband never pays enough attention to me

Under the Nose…My husband never pays enough attention to me

Chin…My husband never pays enough attention to me

Collarbone…My husband never pays enough attention to me

Under the Arm…My husband never pays enough attention to me

Top of Head…My husband never pays enough attention to me

Take a deep breath and let it out gently. Continue with the following reminder phrases at each of the tapping spots

Eyebrow…My husband never pays enough attention to me

Side of Eye…And I need his attention

Under the Eye…It feels like he doesn’t care about me at all

Under the Nose…I do all kinds of things for him

Chin…But he doesn’t do anything for me

Collarbone…I know that is not really true

Under the Arm…He does things for me

Top of Head…Just not the things I want him to do right now

Eyebrow…I’m not getting what I want from him

Side of Eye…And, rather than tell him what I want

Under the Eye…I want him to guess

Under the Nose…That’s not working so well for me

Chin…I want his attention and I’m afraid to just ask for it

Collarbone…I wonder what it is that I really want or need right now?

Under the Arm…Asking for what I want or need is the best thing I could do

Top of Head…I feel relieved to realize that my husband does pay attention to me and I choose to feel empowered to ask to have my needs met.

Take a deep breath and let it out slowly. Check the intesnity of your original problem statement, “My husband never pays enough attention to me.” Notice any changes and make notes for future tapping. This is a complex topic and likely to need some additional tapping to resolve all of the aspects. This tapping is an adaptation of one found in Tap It Away: 10 Minutes to Freedom With EFT.

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


Needing Wise Counsel

The ostrich is a totem for wisdom. How do you react to others who have more experience than you do? Do you invite and welcome their wisdom into your life or do you insist on figuring everything out yourself? Do you rely to much on others rather than trusting in your own wisdom? This short tapping exercise may help you become more aware of your issues in this area.

illustration for karate chop point

Setup (Karate Chop Point): Having others aroun dis important to me. Being able to learn from their experience and draw upon their wisdom when I am faced with new challenges or overwhelming situations is really beneficial. Also, there really is safety in numbers. I’m feeling pretty isolated right now, but I love and accept myself anyway. I want the safety of my herd. I love and accept myself. I crave the wise counsel of others. I deeply and completely love and accept myself.

diagram of the tapping points

Eyebrow…I feel like an ostrich

Side of Eye…Seeking safety in numbers

Under the Eye…And attempting to protect myself

Under the Nose…By hanging out with the crowd

Chin…Watching how others handle things

Collarbone…Is how I learn

Under the Arm…I need to be careful about who I watch

Top of Head…I can learn what works

Eyebrow…And I can learn what doesn’t

Side of Eye…I just have to be smart enough

Under the Eye…To know the difference

Under the Nose…I feel like an ostrich

Chin…That can be good or not so good

Collarbone…I like having a group around me

Under the Arm…It keeps me safe

Top of Head…It helps me grow

As I noted before, this was a short tapping just to get your own thoughts and feelings moving. Write down any thoughts or feelings that you noticed while tapping. Are there specific situations in which you sought out the safety of the crowd that didn’t go as well as you wanted? Tap about those. Were there situations in which you chose to follow the example that was a what not to do instead of a what to do? Those would be good to tap about as well.

Not Feeling Respected Because of Politics

Believe it or not, this is a very old tapping exercise, but it seems appropriate for today’s social climate. It was included in a chapter about current stressors in my first book Tap It Away: 10 Minutes to Freedom with EFT. This tapping is about the intense emotions people experience when talking about politics.

Some people may actually be afraid to do this tapping because they equate the decrease in intense emotions with lack of conviction. Tapping on the intense emotions will not take away your conviction but it will allow for better control and more ease around others that may believe differently than you do.

The story begins with Joe, a normally reasonable and mild-mannered man who was having difficulty at family gatherings because his political views were radically different from those of other family members. Joe and his wife actually dreaded holidays such as Thanksgiving where there was extended contact that allowed ample time for such discussions. Joe really wanted to be able to control his emotions better when family members disagreed with him, failed to listen to his views, or even provoked him to just get a reaction. Tapping was a perfrect tool for the situation.

Is this scenario something you can relate to? Let’s tap.

Say this problem statement aloud, “I can’t handle it when other people don’t respect my political views.” Rate the intensity (or truth) of this statement on a 0-10 scale (10 is very true). Write down your number.

illustration for karate chop point

Say these setup statements while tapping on the karate chop point: Even though I can’t handle it when other people don’t respect my political views, I deeply and completely love and accept myself. Even though I get really angry when other people don’t agree with my political views, I deeply and completely love and accept myself. Even though it feels like other people aren’t respecting my political views when they disagree with me, and I don’t handle it very well, I deeply and completely love and accept myself and all of my feels on this subject.

diagram of the tapping points

Eyebrow…I can’t handle it when other people don’t respect my political views

Side of Eye…I get pretty upset when others disagree with my politics

Under the Eye…It is dangerous to discuss politics with anyone that doesn’t agree with my view

Under the Nose…Because I can’t handle it

Chin…I’m so sure that my political views are right

Collarbone…That I can’t handle it when anyone has a different opinion

Under the Arm…I can’t handle it when anyone can’t see the value of my political views

Top of Head…I can’t handle any challenge to my political views without getting very upset

Take a deep breath and let it out. Check the intensity of your original problem statement “I can’t handle it when other people don’t respect my political views.” Record your new rating. Continue tapping with these statements until your intensity rating is low. Once your rating is below a 3 or 4, feel free to move on to the positive affirmation reminder phrases below.

Eyebrow…Even though I can’t handle it when other people don’t respect my political views right now

Side of Eye…I am trying to maintain an open mind

Under the Eye…Even though I haven’t been able to handle it as well as I would like in the past

Under the Nose…I am open to feeling more comfortable with challenges to my views in the future

Chin…Even though I’m pretty convinced that I am right

Collarbone…I am trying to be okay with others’ opinions

Under the Arm…Even when I feel they are wrong

Top of Head…I love and respect my own views and calmly allow allows to have their views.

Take a deep breath and let it out gently. Check the intensity of your original problem statement “I can’t handle it when other people don’t respect my political views.” Write down your new rating.

If politics is one of your stressors, be sure to notice what additional thoughts and feelings come up and write them down for future tapping. It may be important for you to tap on those additional issues.

Would you like more examples of tapping about every day stressors? Check out Tap It Away: 10 Minutes to Freedom With EFT.