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.
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.
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.
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.)
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.
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
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.
you know that there are more than 10,000 ant species? I didn’t. I knew that there were red ones, brown ones,
black ones, ants that bite, and ants that don’t. Ants are social insects and usually live in
communities that have a queen ant. The
worker ants are female. They have no
wings, don’t reproduce, but have many duties within the colony such as foraging
for food, caring for the queen’s baby ants, and protecting the community. Male ants have only one job – making baby
ants with the queen. After they are done
with that task they usually die.
very long ago I had an interesting infestation of ants in my kitchen. Actually it really wasn’t an infestation with
swarms of ants everywhere; it was more of a semi-constant trickle. I did some cleaning and they seemed to be
gone. That lasted about 3 hours then I
saw another one walking across the kitchen floor. A few hours later I saw one walking across a kitchen
don’t harbor an intense dislike of ants and I don’t usually go out of my way to
kill them if they are outside, but I don’t want them on my kitchen counters or
in my drawers, and I don’t want to squish them under my bare feet when walking
in the kitchen. Since they broke our “agreement”
to stay outside I decided to spray the baseboards to try to stop them from
coming in. That lasted for about 8
hours, then more ants.
this ant battle was going on I was also having some struggles at work. I felt that I was being treated as insignificant,
not being allowed to exercise my own judgment and creativity, and just felt
that I was generally not appreciated. ON the inside I was rebelling about all
of this as was trying to assert my individualism within a culture that clearly
doesn’t value that.
ants kept coming and I continued to feel dissatisfied. One morning while doing
my lap swim I had the thought, “what if the ants are acting as one of my
totems?” I started thinking about the ant characteristics that I’ve been
writing about and became even more sure of it.
I phoned a friend and shared my insight, thinking that it was hilarious
that I had overlooked this possibility and quipped, “wouldn’t it be hysterical
if the ants were gone when I get home?” After all, I had finally received the
message about being industrious, fitting in, stamina, and perseverance.
I got home the ants were indeed gone. I’m
sure that I have more work to do pertaining to managing employment while
nurturing my own dreams. I am glad the ants were persistent and that I finally
caught on. It does make me wonder how
many other times there have been animal totems willing to point me in the right
direction, but I somehow missed out on getting the message.
get started, lets do a tapping meditation to get in touch with some of the
characteristics associated with ants and to get ready for whatever messages
ants might have for you.
Side of Eye
Under the Eye
Under the Nose
Solves complex problems
Under the Arm
Top of Head
Side of Eye
Under the Eye
Under the Nose
Under the Arm
Top of Head
Side of Eye
Under the Eye
Under the Nose
Under the Arm
Top of Head
Side of Eye
Under the Eye
Under the Nose
What message to you have for me?
Under the Arm
Top of Head
Open to the message of ants
Keep tapping while considering the knowledge, experiences,
and meaning that the ant may have for you. Be sure to write down any thoughts,
beliefs, or feelings that arise when you have finished the tapping meditation.
Which characteristics of the ant would you want more of? Which characteristics
do you have in abundance?
For me, the ant is a fairly neutral symbol. I was raised on the image of ants being a nuisance
when they visit a picnic. I have also
seen the painful bites or stings from fire ants. I’ve been intrigued by ant hills and loved
the movie Ants. I even had an ant farm
when I was growing up.
Ants are actually pretty important in Native American
culture and lore. The Hope, Pueblo, and Akimal O’odham tribes have Ant Clans.
The Cherokee celebrate with an Ant Dance. In the Cahuilla creation myth ants spread the
earth out for people and animals to live upon. In a Hopi myth the ant people
provided shelter to the humans during the destruction of the First World. The industriousness and cooperative spirit
associated with ants is often the focus of these stories.
Ants are also a common feature in literature. Ants are mentioned in the Bible and in the
Quran. Ants were featured in A Tramp
Abroad by Mark Twain, The Once and Future King by T.H. White, Les Fourmis by
Bernard Werber, and The Empire of the Ants by H.G. Wells. Do you remember the cartoon Atom Ant? Did you have an ant farm when you were
growing up? Did you play the game Ants
in the Pants? Maybe you are more
familiar with the movies Antz by Dream Works Animation in which Z-4195 longs
for the opportunity to express himself or the movie A Bugs Life from Pixar
Animation Studios in which the misfit ant Flik fancies himself to be an individualist
The above selection was from my upcoming book Unleash Your Primal Power: Totem Tapping for Health and Happiness. If you read my first book Tap It Away: 10 Minutes to Freedom With EFT you might remember that there was a chapter devoted to using animal characterstics to guide tapping on personality characteristics and change. The upcoming book is an expansion of the concept.
As we continue our resolutions related to food, exercise, and health in 2019 we will continue to use tapping to increase our odds of success. The next tapping exercise begins to address some of the emotional reasons we eat. In this case it is the feeling that food is our friend. For some people, food may feel like their only friend.
Say this statement aloud, “Food is my only friend.” How true does that feel to you? It may be a stronger feeling on some days than others. Rate it on the 0-10 scale (10=is very strong or very true.)
Setup (Karate Chop Point): Even though it feels sometimes
like food is my only friend, I deeply and completely love and accept myself
anyway. Even though I eat junk food when
I am lonely, and I am afraid of losing my only friend if I stop eating, I
choose to find other ways to manage this feeling. Even though it is terrifying to think of
changing my relationship with my food/friend.
I am open to a new way of being.
Eyebrow…Food is my friend
Side of Eye…How can I give that up?
Under the Eye…Sometimes I think food is my only friend
Under the Nose…I have no idea what I would do instead of
eating when I feel lonely
Chin…Even the thought makes me want to eat more
Collarbone…Food feels like my best friend
Under the Arm…Everyone wants a best friend
Top of Head…And it’s always there when I need it
Eyebrow…Food never lets me down
Side of Eye…I always feel better when I eat ice cream or
Under the Eye…At least for a little while
Under the Nose…Later I feel pretty bad
Chin…I am open to others ways of handling these feelings
Collarbone…Food is just food
Under the Arm…It is ok to enjoy it, but I can learn how to
handle these other feelings in different ways
Top of Head…Feelings are just feelings, and I can handle
Say the original statement again, “Food is my only
friend.” How true does that feel to you
now? Did other thoughts or feelings come
up? Did you find yourself arguing with
any of the statements? Those are great
opportunities to continue your tapping on this issue until the truth of the
original statement is very low.
Are you still on the path for improved health and wellness in 2019? Is the resolution still firmly in mind? Hopefully our last tapping was a good starting point for managing the barriers to success. One of the things that came up for me when thinking about my love-hate relationship with food was the quality of my thinking. I’m just not very rational when I think about food. That is what today’s tapping is about. Say this statement: “I have trouble thinking about food in a rational way.” How true is that for you on the 0-10 scale (10=very rue).
Setup (karate chop
point): Even though I have trouble thinking about food in a rational way, I
deeply and completely love and accept myself.
Even though food is a highly emotional subject for me, I am working
toward a different way of relating to food, meals, and eating. Even though I have an emotional reaction to
food, I love and accept myself, knowing that I am a work in progress.
irrational about food
Side of Eye…Thinking about food makes me emotional
Under the Eye…Thinking about not having certain foods makes
Under the Nose…Thinking about limiting certain foods makes
Chin…Everything about food and eating makes me emotional
Collarbone…And don’t say the word diet to me
Under the Arm…I am working on changing these emotional
Top of Head…I look forward to seeing food in a new way.
Now say that beginning statement again, “I have trouble
thinking about food in a rational way.”
Rate it again on the 0-10 scale.
Was there any change? It may have
gone up, gone down, or stayed the same.
The relative change is new information to use in your tapping. Here are some suggestions to make it more
Substitute a particular food instead of the word
“food” to make it more specific if there is a food or group of foods that
brings the strongest emotional reaction.
Tap while thinking about how much you believe
you would miss a particular food
Tap while using your original rating number,
“This 9-feeling in my gut when I think about not eating _____”
If you are feeling particularly impatient with
the slow progress….tap about your lack of patience with an affirmation about
being a work in progress.
This 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
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.
It is not safe for me to lose weight
I’ll just regain the weight
I don’t believe I can change
It’s too late
I want them to love me for who I am, not what I look like
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.
Now 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.
Make a statement that describes what needs to change.
Rate the emotional intensity associated with that statement
Repeat a setup statement or statements while tapping the karate chop point
Tap on the meridians using the tapping points while using a reminder statement
Repeat the original statement
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.
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.
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.
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.
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.
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
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.
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.
I love music. I have always enjoyed singing. I have usually also suffered from pre-performance jitters. Sometimes the excitement can improve my performance, but other times it really interferes. This tapping demonstrates using tapping to not only reduce the immediate jitters, but also to reinforce visualizations of optimal performance.
I’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.
Setup (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.
Eyebrow…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
Eyebrow…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.