I Will Feel Deprived

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

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

illustration for karate chop point

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

diagram of the tapping points

Eyebrow…I feel deprived

Side of Eye…I want to eat my favorite foods

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

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

Chin…I will do anything to avoid that feeling

Collarbone…This deprivation

Under the Arm…Fear of deprivation

Top of Head…This strong feeling of deprivation

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

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

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

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

Ants

Did 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.

Not 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 counter.

I 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.

While 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.

The 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.

When 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.

Tapping Meditation

To 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.

diagram of the tapping points
Eyebrow Ant
Side of Eye Social
Under the Eye Ant
Under the Nose Colony
Chin Ant
Collarbone Solves complex problems
Under the Arm Ant
Top of Head Interactive
Eyebrow Ant
Side of Eye Industrious
Under the Eye Ant
Under the Nose Cooperative effort
Chin Ant
Collarbone Hard work
Under the Arm Ant
Top of Head Group-minded
Eyebrow Ant
Side of Eye Perseverance
Under the Eye Ant
Under the Nose Self discipline
Chin Ant
Collarbone Teamwork
Under the Arm Ant
Top of Head Orderly
Eyebrow Ant
Side of Eye Stamina
Under the Eye Ant
Under the Nose Honor
Chin Ant
Collarbone What message to you have for me?
Under the Arm Ant
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 and inventor.

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.

Cover Image of Tap It Away: 10 Minutes to Freedom With EFT by Dr. Leanna Manuel

Food Is My Only Friend

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.

illustration for karate chop point

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.

diagram of the tapping points

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 chocolate

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 them.

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.

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

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

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

I Can’t Be Rational About Food

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).

illustration for karate chop point

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.

diagram of the tapping points

Eyebrow…I get irrational about food

Side of Eye…Thinking about food makes me emotional

Under the Eye…Thinking about not having certain foods makes me emotional

Under the Nose…Thinking about limiting certain foods makes me emotional

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 responses

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 powerful.

  1. 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.
  2. Tap while thinking about how much you believe you would miss a particular food
  3. Tap while using your original rating number, “This 9-feeling in my gut when I think about not eating _____”
  4. 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.
book cover for Don't Diet Reprogramming Your Weight With Meridian Tapping

Remember you can find these and other tapping exercises to assist in your health and wellness in Don’t Diet: Reprogram Your Weight With Meridian Tapping.  I’d love to hear back from you about your successes or to answer any questions.

Preparing for Weight Loss – New Year’s Resolution – Part III

weight loss - apple with tape measureThis is it, the conclusion of this series designed to help you prepare for successful weight loss when you consider make your New Year’s Resolution. Are you ready to put it all together?  I know that I am

Step Five:

What is your emotional or energetic response to the following words, phrases, and statements.  Rate each one on the 1-10 SUDs scale with 10 being very true or very strong.

I don’t deserve to lose weight. Rating It is not safe for me to lose weight Rating
Deprivation Rating Failure Rating
I’ll just regain the weight Rating I don’t believe I can change Rating
Lonely Rating Unlovable Rating
Sexy Rating Security Rating
Expectations Rating It’s too late Rating
I want them to love me for who I am, not what I look like Rating Sugar Addict Rating
Cravings Rating Obsessions Rating
Irritable Rating Anxious Rating
Lazy Rating Resentment Rating

 

Each of these words or statements that caused a reaction for you is a potential item that is holding you back from your weight loss success and can be addressed through tapping.

Take out your lists that you made.  Follow the example above and make an intensity rating for your top reasons for losing weight, the cons of losing weight, the benefits of not losing weight, and any automatic thoughts about diet, exercise, or weight loss.

book cover for Don't Diet Reprogramming Your Weight With Meridian TappingNow you are ready to do some life-changing tapping. If you are having trouble getting started, consider checking out the book Don’t Diet: Reprogram Your Weight With Meridian Tapping.  It has 229 examples of tapping based on this process.  You can also keep reading the blog posts as I tackle some of my own food, diet, and exercise hang-ups.

 

Remember the basic formula.

  1. Make a statement that describes what needs to change.
  2. Rate the emotional intensity associated with that statement
  3. Repeat a setup statement or statements while tapping the karate chop point
  4. Tap on the meridians using the tapping points while using a reminder statement
  5. Repeat the original statement
  6. Rate the intensity again.

Your statements don’t have to be fancy.  The standard setup statement of –

“Even though (insert thought or feeling) I deeply and completely love and accept myself” –

Is a good one and works well.  Then for the reminder statement just say the thought or feeling at each point or shorten it to just a few key words.

 

For a video demonstrating the whole tapping process click here.

 

Happy Tapping.

Preparing for Weight Loss – New Year’s Resolution – Part II

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

Step Three:

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

Step Four:

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

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

Preparing for Weight Loss – New Year’s Resolution – Part I

In preparation for New Year Resolutions about weight loss I thought I would give you some tools for increasing the probability of success.  This series will help you fine-tune your goals and get started with some success-building tapping. It is time for self-discovery.

What are your main reasons for wanting to change your weight?  Your answers will probably be similar to mind and to those of most of your friends.  The standard answers include things such as to be healthy, to look good at my next class reunion, so my doctor will get off my back about my weight, and so I can enjoy physical activity more easily.  Those are really good answers, but you will have more success if you can be even more specific about your reasons.  Check out these examples below.

General Reason Specific Reason
I want to be healthy So that my chest doesn’t hurt when I climb stairs
To look good at my next class reunion Because I want to see the look on Joe’s face when he realizes what he gave up when he dumped me
So my doctor will get off my back about weight To be eager to get on the scales instead of dreading ig
So I can enjoy physical activity more easily So I can fit in the swings when I go to the playground with my children

 

Step One:

On a piece of paper, or better yet it your tapping journal, list your top 10 reasons for wanting to change your weight.  Be as specific as you possible can.  Include as much information as it takes for you to get a clear image of what YOU really want.  This is not the time to write down things that you think you should want or what other people tell you that they want.  This is all about YOU.

Step Two:

This next exercise may be a bit more challenging.  What is the downside for you in changing your weight?  How can there be a downside? I can think of many.  Perhaps you are not looking forward to the feelings of deprivation that you are expecting.  Maybe you have concerns about the time it might take to prepare healthy meals or to exercise.  What about fear of failure?  Do you experience panic when considering how you are going to manage your moods if you don’t have food to rely upon?  It is time to identify at least 10 factors that you would consider the cons or negative side of changing your weight.  Write them down on that paper or in your tapping journal.

Wow, that was a lot of work.  Stay tuned.  The next article will continue this process of self-discovery.  Put your lists in a safe place so that you can find them easily.

Pre-Performance Jitters

MicrophoneI 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.

 

Holidays Are All About The Food

Christmas CupcakesI’m sure I’m not alone in associating holidays and food.  Sometimes it seems that for me the holidays are all about the food.  I just made it through Thanksgiving without completely sabotaging my health with food, but it wasn’t easy.  I’m already thinking ahead about Christmas.  My house is decorated and the next thing that popped into my mind was what kind of cookies I wanted to bake.  If I only baked them, then gave them away it would be one thing, and that may be what I do, but it isn’t really what I was thinking and feeling.  Don’t get me wrong, food isn’t the only thing I associate with holidays, but it is a very powerful association for me and a real danger point for my health and well-being.

illustration for karate chop pointSetup (karate chop point): Every time I think about the holidays I get images of food.  I wish I didn’t.  I would much prefer to associate holidays with something other than food.  Even though I have this unwanted association between holidays and food, I choose to love myself anyway.  Even though I have this unwanted association between holidays and food, I choose to accept my feelings.  Even though I have these unwanted associations between the holidays and food, I choose to accept myself anyway and to remember that I am a work in progress.

diagram of the tapping pointsEyebrow…Food and holiday celebrations go together

Side of Eye…IF you took the food away I don’t know what would be left

Under the Eye…Unfortunately, most holiday foods aren’t very good for me

Under the Nose…And overeating seems to be the norm

Chin…It doesn’t feel like the holiday without cheesy goodness.   Mmmm cheese balls and crackers

Collarbone…It is not a real holiday without cookies and candies.  Mmmm homemade caramels and gingerbread

Under the Arm…It doesn’t feel like the holiday without appetizers and snacks.  Mmmm caramel pop corn

Top of Head…There has been so much focus on the food that I don’t know what else to do to get that warm nostalgic feeling

Hot ChocolateEyebrow…Even though food equals holiday for me

Side of Eye…I choose to look for new symbols to make myself feel good

Under the Eye…Even though I seem to have always focused on the food

Under the Nose…I choose to focus more on the people and relationships

Chin…Even though food has always been a huge part of the holiday for me

Collarbone…I choose to find other ways to have fun

Under the Arm…I am afriad that without the food it just won’t seem right

Top of Head…But I choose to find other ways to celebrate

Eyebrow…I love and accept my thoughts about this

Side of Eye…I love and accept my feelings about this

Under the Eye…I love and accept my willingness to learn new ways of celebrating

Under the Nose…I am open to clarity about my relationship with food

Chin…I am open to clarity about my relationship with the holidays

Collarbone…I chose to enjoy food

Under the Arm…Without making it the most important part of my holiday

Top of Head…I am looking forward to embracing my new and improved holiday celebrations

This tapping, and others like it, can be found in Don’t Diet.

Happy Tapping.

The Christmas Cookies Are Calling Me

Colorful Christmas CookiesWe have entered a season of baked goods.  Christmas cookies, candies, cakes, and nut breads will be everywhere.  I swear to you that the Christmas cookies call my name.  The tapping exercise below was one of my favorites from Don’t Diet and it seems appropriate as we approach this food-laden holiday season.

illustration for karate chop pointSetup (tapping the karate chop point): Those Christmas cookies are calling my name.  “Eat me!”  I’m sure you must hear them.  I’m feeling powerless to resist and that bothers me somewhat.  On the other hand, there is a part of me that hopes I will give in.  That conflict between giving in and resisting takes an awful lot of energy.  Even though I feel like the cookies are calling me, I choose to remember that I have options.  Even though a part of me wants to give in, I choose to remember my long-term plans.  Even though  part of me wants to resist, I choose to remember that one cookie wouldn’t be such a bad thing.  I have choices.  I have power.  I love and accept myself, no matter which choice I make.

 

diagram of the tapping pointsEyebrow…Those Christmas Cookies

Side of Eye…I really want one, or two, or twelve

Under the Eye…That is the problem

Under the Nose…I’m not sure I can stop at just one

Chin…And if I give in to one

Collarbone…I’m likely to eat the whole batch

Under the Arm…One cookie would make me feel good

Top of Head…Several would make me feel sick

Eyebrow…And a whole batch would make me feel like a failure

Side of Eye…Cookies don’t really talk

Under the Eye…They aren’t calling me

Under the Nose…I am choosing to focus on the fact that they exist

book cover for Don't Diet Reprogramming Your Weight With Meridian TappingChin…That is a choice I am making

Collarbone…I could get busy with something else

Under the Arm…They will still be there later

Top of Head…It’s not a choice I have to make right now

Eyebrow…It might be interesting to see if I still hear them after a warm bath

Side of Eye…Do I still hear them after a good workout?

Under the Eye…Are they as loud if I am playing a game?

Under the Nose…Cookies can’t control me

Chin…Sounds like I’m worried that I can’t control me either

Collarbone…Either decision I make is okay

Under the Arm…I choose to love myself, with or without the cookies

Top of Head…I choose to accept myself, with or without the cookies

 

Happy Tapping