Fox – A Tapping Meditation

Fox is known as the magician and the keeping of magic. It is also said that fox possesses the gifts of shapeshifting and invisibility. They often live at the edges of forests and in the border areas.  There are 21 different species of fox but we almost never see them in the wild.  

We are not going to use a problem statement (MPI) or do the setup (karate chop), but instead are going to hop right into the tapping meditation. Take a few deep breaths and let them out slowly.

diagram of the tapping points
Eyebrow…Fox
Side of Eye…Concealment
Under the Eye…Fox
Under the Nose…Camouflage
Chin…Fox
Collarbone…Knowledge
Under the Arm…Fox
Top of Head…Silent
Eyebrow…Fox
Side of Eye…Keen senses
Under the Eye…Fox
Under the Nose…Recognizing opportunity
Chin…Fox
Collarbone…Trusting instincts
Under the Arm…Fox
Top of Head…Finding and accepting blessings
Eyebrow…Fox
Side of Eye…Sexuality
Under the Eye…Fox
Under the Nose…Cunning
Chin…Fox
Collarbone…Protector of family unity
Under the Arm…Fox
Top of Head…Adaptation
Eyebrow…Fox
Side of Eye…Swift thought and action
Under the Eye…Fox
Under the Nose…Decisive
Chin…Fox
Collarbone…What message do you have for me?
Under the Arm…Fox
Top of Head…Open to the wisdom of the fox
Eyebrow…I like the idea of being silent
Side of Eye…Becoming like the wind
Under the Eye…And being undetected in my observation of others and situations
Under the Nose…The downside is that I can feel I am not worth noticing
Chin…Sometimes I think I am too visible
Collarbone…Striving for recognition
Under the Arm…Experiencing jealousy or envy
Top of Head…Or putting myself in a position to be attacked
Eyebrow…The fox has the ability to shapeshift
Side of Eye…And choose when to be visible
Under the Eye…And when to be invisible
Under the Nose…It also can move silently
Chin…And not reveal its intentions to anyone
Collarbone…I need to learn more of this
Under the Arm…And I call upon the wisdom of the fox to teach me
Top of Head…I would like to be more mindful of how I interact in the world
Eyebrow…And learn to control my aura
Side of Eye…To be more harmonious with my environment
Under the Eye…And the people around me
Under the Nose…The fox totem teaches us
Chin…That we don’t have to reveal everything we know
Collarbone…This is another skill that I seem not to have developed
Under the Arm…I used to feel bad
Top of Head…When I wasn’t noticed
Eyebrow…But maybe that is just my inherent and unrecognized fox energy
Side of Eye…Working its magic
Under the Eye…Once recognized, I could learn to control it
Under the Nose…And enjoy being silent and invisible
Chin…When it suits me
Collarbone…And becoming visible when I think it is important
Under the Arm…Claiming the energy of the fox
Top of Head…Exercising my fox-ness.

Take a deep breath and let it out gently.  If certain thoughts or feelings came up, be sure to write them down, or continue tapping with them now.  It is also useful to write down any specific experiences you have had with the fox.  As noted above, the fox tends to be invisible so I haven’t had very many personal experiences with the fox.  I find them intriguing and am excited to seek out more opportunities to learn from them. A couple of situations and tendencies did pop into my awareness and will need further tapping. I became aware of my tendency to call people out on things, just to let them known that I know what they are up to. This has not always worked to my advantage. To divulge the knowledge just so they don’t think I’m naive or gullible is not very fox-like. I also became aware of how my previous tendency to stay in the background is at odds with my desire to be known as an author. Obviously, to sell books and make a living I will need to be more in the spotlight. Some tapping about how that could be congruent with fox energy will be quite interesting I think.

Is there another animal that you would like to see a tapping about?  Let me know.

Need to learn more about tapping? Click here.

Until next time, Happy Tapping.

Life is Hard

There seems to be a prevalent belief that life is hard and that we should just accept it. I’m not sure where that belief actually comes from, but that prior programming is likely to get in the way of having the life I desire. As with all prior programming, tapping can eliminate or decrease its impact on my life.

Say this problem statement, “Life is hard.” Rate the intensity you feel on the 0-10 scale.

illustration for karate chop point

Setup (karate-chop point) – Even though life is hard, I deeply and completely love and accept myself. Even though life is hard, and anything that seems easy is therefore suspicious to me, I deeply and completely love and accept myself, including my old ways of doing things – those old, really hard ways. Even though life is hard, I am open to the small possibility that not all things have to be hard.

diagram of the tapping points

Eyebrow…Life is hard

Side of Eye…It is supposed to be hard

Under the Eye…If it isn’t hard, I’m probably not working at it enough

Under the Nose…If it doesn’t feel hard, I’m probably slacking

Chin…Everyone knows that hard is better than easy

Collarbone…That good old Puritan work ethic. Its got to be hard

Under the Arm…Life is hard

Side of Eye…The harder the better

Under the Eye…Maybe I can make it even harder so that I can feel good about how hard it is

Under the Nose… Maybe I could make it so hard that no one could succeed

Chin…Now I’m just being silly

Collarbone…At least part of me knows that it doesn’t really have to be hard to be good

Under the Arm…I’m trying to remain open to clarity about this

Top of Head…I’m trying to remain open to the possibility that easy can be good too.

Take a deep breath and let it out. Check the intensity of your original problem statement, “Life is hard.” Write down your new rating then continue tapping with these, or similar reminder phrases until your intensity around the problem statement is significantly reduced.

Need to learn more about tapping? Click here.

Cover Image of Tap It Away: 10 Minutes to Freedom With EFT by Dr. Leanna Manuel
More tapping can be found in this book.

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.

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

Those Same 5 Pounds

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.

Tapping

illustration for karate chop point

Setup (Karate Chop Point) – Even though I’ve lost this same 5 pounds before, 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.

diagram of the tapping points

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.

Bonus Exercise

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.


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



I Feel Shame About My Eating

One of the most frequent comments I get about tapping is that people don’t know where to start. They know, or have some basic idea, what the problem is but they get all hung up on the words. It is worth repeating – the words themselves are not magic. Tapping without words still works. I always encourage people to start where they are. After you start tapping, inspiration will come. The following tapping models how to tap about feeling shame about eating. It starts with the very basic setup “Even though I feel ashamed about my eating” and uses the reminder phrase “This eating shame.”

illustration for karate chop point

Setup (Karate Chop Point) – Even though I feel ashamed about my eating I choose to love and accept myself anyway. Even though I feel ashamed about my eating, I choose to love and accept myself unconditionally. Even though I feel ashamed about my eating, I deeply and completely love and accept myself.

diagram of the tapping points

Eyebrow…This eating shame

Side of Eye…This eating shame

Under the Eye…This eating shame

Under the Nose…This eating shame

Chin…This eating shame

Collarbone…This eating shame

Under the Arm…This eating shame

Top of Head…This eating shame

So you might look at this and think, “She just repeated the same thing over and over.” That’s right! You can make a lot of headway just repeating that phrase if it really is what you are feeling. Then, when you start feeling or thinking something different, tap on that. Keep repeating until you feel a shift. In my experience, something always comes up. It might be a memory of when someone else shamed you about your eating. I can share with you that when I did this one about 10 times a memory popped up of someone specifically saying to me “You should be ashamed of yourself.” That was my next thing to tap on in order to release the shame.

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


Frustration

I have discovered that one of my triggers for mindless eating is frustration. Frustration is defined as a negative emotion that occurs because of the inability to change or achieve something. When I am in that state I seek relief through any means necessary, and fortunately (or unfortunately) I have found that food works – at least for a little while. In that instance, tapping about the food cravings doesn’t seem to work. Instead, I needed to tap on the feeling of frustration in order to break the pattern.

illustration for karate chop point

Setup (Karate Chop Point) – I’m frustrated, not just about one thing, but about many things. I don’t like this feeling. I can’t seem to fix the things that I’m frustrated about, so I want something sweet and delicious to make me feel better. Even though I am feeling frustrated by all of these things, I choose to manage the real issue, not just cover it up with a sugar high. Even though I am feeling frustrated and just want it to magically go away, I choose to remain open to solutions instead of causing another problem with poor food choices. Even though I really want to eat sweet things right now, I choose to release the frustration instead.

diagram of the tapping points

Eyebrow…I’m frustrated

Side of Eye…This frustration

Under the Eye…I’m really feeling frustrated

Under the Nose…I’m frustrated

Chin…This frustration

Collarbone…I want this frustration to just go away

Under the Arm…I’m frustrated

Top of Head…This frustration

Eyebrow…I’m so frustrated

Side of Eye…But I am open to seeing options

Under the Eye…I am frustrated

Under the Nose…But I am open to seeking solutions

Chin…I am frustrated

Collarbone…But I choose to allow an easy resolution

Under the Arm…I am frustrated

Top of Head…But I choose to take care of myself without relying on food

Take a deep breath and let it out slowly. By giving your emotion a voice and acknowledging how you feel and how you are responding it breaks the pattern and gives you the freedom to address the real issue that is frustrating you from a place of clarity and calm.

New to tapping? Click Here to learn more.

Want more tapping? Click Here.

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

Fear of Public Speaking

Fear of public speaking is a big one for many people. Even the thought of tapping about it can feel overwhelming. It is not always necessary to confront fears and anxieties head on. We could tap about the physical sensations of fear such as a knot in the stomach, lump in the throat, queesiness, sweaty palms, tense muscles, or difficulty breathing. We can tap about the mental processes or thoughts that we become of aware of such as not believing that we can handle the situation, thinking that we are going to “lose it”, or hating the feared object. We can also tap on past experiences with the feared object or situation.

Although it sounds quite odd, you can also tap about future experiences with the feared object or situation. You can envision yourself in the future facing your fear or phobia. You might include data about how comfortable you are and how you intend to think and feel in the situation.

Say this problem statement aloud, “I have a fear of public speaking.” Rate the intensity that you experience when saying this statement on the 0-10 point scale and record your rating.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I have this fear of public speaking, I accept myself with all of my problems and limitations. Even though I feel ridiculous being so afraid of public speaking, I choose to be awed and amazed at how easy it will be for me in the future. Even if I never completely get over this fear of public speaking, I deeply and completely accept myself anyway.

diagram of the tapping points

Eyebrow…I am afraid of public speaking

Side of Eye…I am afraid of public speaking

Under the Eye…I am afraid of public speaking

Under the Nose…I am afraid of public speaking

Chin…I am afraid of public speaking

Collarbone…I am afraid of public speaking

Top of Head…I am afraid of public speaking

Karate Chop Point…Even though I get a lump in my throat when I begin to speak in public, I deeply and completely love and accept myself anyway. Even though I tense up and get a lump in my throat every time I try to speak in public, I choose to feel confident – no matter what. Even though this lump in my throat makes it very difficult for me to speak in public, I accept myself anyway with all of my problems and limitations.

Eyebrow…I am terrified of public speaking

Side of Eye…I always get a lump in my throat

Under the Eye…That is a horrible feeling

Under the Nose…I get tense

Chin…Anticipating that lump in my throat

Collarbone…Really terrifies me

Under the Arm…I know I am going to choke

Top of Head…Literally and figuratively

Eyebrow…I have been terrified of public speaking

Side of Eye…I always tense up

Under the Eye…But a part of me knows

Under the Nose…That the lump isn’t real

Chin…It’s just my body trying to protect me

Collarbone…It’s my body’s outdated way of trying to keep me safe

Under the Arm…I needed that in the past

Top of Head…But I’m not sure I need that anymore

Eyebrow…I can find new ways of being safe

Side of Eye…I am open to exploring what I need now

Under the Eye…I am looking forward to widening my comfort zone

Under the Nose…Terrified of public speaking

Chin…Getting tense

Collarbone…This lump in my throat

Under the Arm…I needed these things before

Top of Head…But not any more.

Take a deep breath and let it out gently. Notice what you feel. Write down any memories about specific public speaking events that popped up so you can tap away that trauma too.

Want more tapping? Click here.

I’m Angry About My Body

People have many different emotions about their body. Although there are some people who are completely satisfied with their weight and appearance, I don’t personally know very many. What I hear more often is people that are angry about their weight and body. Unfortunately, being angry with yourself doesn’t generally lead to resolution and change. That’s where tapping can help.

illustration for karate chop point

Setup (Karate Chop Point) – Even though I feel angry about the way my body looks, I deeply and completely love and accept myself right now. Even though I feel angry about the way my body looks, I am open to the possibility that I could feel differently about this tomorrow. Even though I feel angry about the way my body looks, I choose to take inspired action rather than reacting to this negative emotion.

diagram of the tapping points

Eyebrow…I am so angry

Side of Eye…I hate the way my body looks

Under the Eye…And I did this to myself

Under the Nose…I am so angry about the way my body looks

Chin…Doing anything about this feels almost impossible

Collarbone…This anger isn’t very healthy for me

Under the Arm…And probably makes it even harder to lose weight

Top of Head…I acknowledge my anger

Eyebrow…I acknowledge my challenges

Side of Eye…I accept who I am, even with this less than perfect body

Under the Eye…I have been so angry

Under the Nose…I have been angry about my body’s appearance

Chin…And I blame myself for it

Collarbone…That means I’ve been angry with myself

Under the Arm…I accept where I am right now

Top of Head…And I look forward to a future where I can accept my body too.

Take a deep breath and let it out gently. At first glance it may seem that we haven’t changed anything with this tapping. This is a necessary starting point for creating any lasting change around weight and body issues. It is absolutely essential to first accept the truth of where we are openly and honestly, and without blame or shame. From that place of acceptance, miracles can happen.

Want more tapping? Click here.


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