I Order Comfort

What is it you are really ordering when you go to a restaurant. Do you order food or are you ordering comfort? Many people who struggle with weight are ordering comfort. They are not thinking about how they will feel nourished. They are not thinking about how they will feel healthier.

illustration for karate chop point

Setup (Karate Chop Point) – When I go to a restaurant, I don’t really order food, I order comfort. I think about how I will feel more than how it will nourish my body. I am pretty sure I would be healthier if I thought about nourishment when eating and thought about comfort when I am doing other things. Even though I have food and comfort somehow confused, I love and accept myself and am thankful that I am finally getting some clarity about this issue. Even though I have confused food and comfort in the past, I am excited about a new way of thinking about this. Even though I have confused food and comfort in the past, and I am feeling just a little stubborn about giving it up, I love and accept myself anyway.

diagram of the tapping points

Eyebrow…I need comfort

Side of Eye…And I do it with food

Under the Eye…I have confused food with comfort

Under the Nose…And I would like to find a way to deal with that

Chin…I want comfort

Collarbone…I haven’t been good about getting it except through food

Under the Arm…I want that to change

Top of Head…This need to get comfort through food

Eyebrow…I have a need to get comfort through food

Side of Eye…Even though I want comfort

Under the Eye…I choose to let food be food

Under the Nose…It is ok to enjoy it

Chin…But it doesn’t – CAN’T – fill up the empty spot inside of me

Collarbone…It is ok to want comfort

Under the Arm…It is ok to like food

Top of Head…I choose to seek other ways to get comfort in my life

BONUS TAPPING: Begin tapping on the spots. Repeat the word “failure” aloud. Continue tapping while focusing on the thoughts and feelings associated with failure as it relates to your eating habits.

Need to learn more about tapping? Click here.

Want more tapping exercises like this one? Click here.

Happy Tapping.

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

Rabbit – A Tapping Meditation

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.

Need to learn more about tapping? Click here.

Happy Tapping

Tappable Offenses

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.

  1. I am too old
  2. I am not a technie
  3. I am stupid
  4. I am an introvert so I can’t do that
  5. I am not wealthy
  6. I am tired
  7. I am not pretty
  8. I am not fast (related to swimming)
  9. I am too fat
  10. I am lazy
  11. I am too short
  12. I am stuck in my job
  13. I am never going to achieve my goals
  14. I am too anxious to put myself out there
  15. I am unlovable

That list was generated with negative self-statements I made within just 2 short days about myself. While I am often able to devise a counterargument for some of them pretty quickly, 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, including 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

Need to learn more about tapping? Click here.

It Helps Me Relax

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.

illustration for karate chop point

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.

diagram of the tapping points

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.

Need to learn more about tapping? Click here.

Want more tapping exercises like this one? Click here.

Happy Tapping.

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

Not In Control

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.

I Already Blew It

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.

illustration for karate chop point

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.

diagram of the tapping points

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.

Need to learn more about tapping? Click here.

Want more tapping exercises like this one? Click here.

Happy Tapping.

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

All The Plates Will Fall – Resistance to Meditation Part III

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.

illustration for karate chop point

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.

diagram of the tapping points

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

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.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I feel entitled to overeat on my birthday, I choose to keep my goals in mind. Even though I feel that I really deserve to blow my diet since it is a special occasion, 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.

diagram of the tapping points

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.

Need to learn more about tapping? Click here.

Want more tapping exercises like this one? Click here.

Happy Tapping.

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

I’m Not Good At It – Resistance To Meditation Part II

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. 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.”

illustration for karate chop point

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.

diagram of the tapping points

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.