I Plan to Follow the Diet Plan Perfectly

weight loss This tapping includes a tapping point that I don’t always include.  At the spot labeled “wrist”, tap your wrists together so that the underside of one wrist taps on the inside of the other wrist.

 

illustration for karate chop pointSetup (while tapping the karate chop point):  I always plan to follow the diet perfectly.  Sometimes it doesn’t work out.  I can usually maintain it for a few hours, days, or weeks, but then I always fail.  Maybe the problem is my need to be perfect.  Since I can’t be perfect, I end up back where I started, or never get started.  This pattern isn’t working for me anymore.  I choose to try a different way.

Eyebrow…I always plan to diet perfectly

diagram of the tapping pointsSide of Eye…I always fail

Under the Eye…I am so tired of that failure

Under the Nose…I am so discouraged

Chin…Instead of following a diet plan perfectly

Collarbone…Maybe I can try a new way

Under the Arm…Those diets are someone else’s plan

Top of Head…I know a lot about diet, health, and nutrition

Eyebrow…I could make my own plan

Side of Eye…And follow it closely

Under the Eye…I could allow for some variation and change

Nose…Then there would be no real failure

Chin…Better yet, I could listen to my body

Collarbone…I usually listen to my emotions

Wrist…But my body knows what it needs and what is bad for it

Under the Arm…It gives me clear signals

Top of Head…I’m not perfect, so I might not always understand what my body wants and needs

Eyebrow…But I’ll probably get it right most of the time

Side of  Eye…And that would be much better than what I’m doing to myself right now

Under the Eye…I could view this as an experiment or an adventure

Under the Nose…That might help me to stop thinking in terms of perfection

Chin…Even though I’ve always tried to follow the plan perfectly

Collarbone…I haven’t had a perfect plan

Under the Arm…My new plan won’t be perfect either and I won’t follow it perfectly.

Top of Head…I choose to love and accept myself anyway and feel proud of whatever successes I have.

Not Enough

Not enough timeTapping about feeling out of control continues.  This video includes an update about progress, use of the 9-Gamut procedure, and an exploration of additional factors underlying the compulsive food behavior.

Are there any areas in your life in which you feel like there isn’t enough of something?  If so, you might find this tapping very useful.

I hope you will tap along, even if this isn’t an issue that is currently a problem for you.  Any tapping, even about other issues, can help you to unlock your own issues and bring relief.

 

Out of Control Update

out of control with food and wanting pizzaWhat follows is an update on my tapping about being out of control with food.  There were several positives, although baby steps, and a resolve to set myself up for more success by making tapping more automatic instead of relying upon myself to decide to tap when I need it.  I also explore what might be some of the underlying issues that will need to be resolved in order to experience more success in managing my food more successfully.

 

Run the Gamut

ready to run the gamutHave you ever heard that expression?  I have heard it and used it, but only understood it through context, never knowing a dictionary definition.  Merriam-Webster defines it as “to encompass an entire range of something.”  Synonyms include range, spectrum, span, scope, breadth, scale, or extent.  Gamut is also a term that can apply in meridian tapping.  While in tapping it is the name of a tapping spot, to me it also relates to increasing the breadth and scope of your tapping, or “getting the whole thing”.

There is a spot on the back of the hand between the knuckles at the base of the ring finger and little finger.  It is the third point on the Triple Warmer acupuncture meridian which is responsible for turning on and off the fight/flight/freeze response.  It is also associated with the spleen meridian. Carol Prentice, in her article at www.thetappingsolution, describes the use of the 9-Gamut Procedure.  She indicates that disturbances in spleen energy may be involved in both physical and emotional problems.

The 9-Gamut Procedure was taught as an important component of the Emotional Freedom Technique decades ago when I was first learning it. For some reason, I don’t completely understand, many practitioners stopped teaching it regularly. Actually, so did I.  It was the part of the tapping procedure that looked the strangest and I feared that it prevented people from actually wanting to do the technique.  Recently, I have revisited that decision and have decided to include it again in my own tapping.

Energy Tapping by Gallo and VincenziOther Energy Psychologists, such as Fred Gallo and Harry Vincenzi, in their book Energy Tapping, use a form of this procedure and call it Brain Balancer.  This is a very accurate label for what the 9-Gamut Procedure does.

The 9-Gamut Procedure includes these steps:

Tap the Gamut spot on the back of the hand continuously

  1. Close your eyes tightly
  2. Open your eyes wide
  3. Without moving your head, look hard down to the right, as if trying to see your right hip
  4. Without moving your head, look hard down to the left, as if trying to see your left hip
  5. Without moving your head, circle your eyes clockwise
  6. Without moving your head, circle your eyes counter-clockwise
  7. Hum a few seconds of a tune such as Happy Birthday or Row Your Boat
  8. Count to 5 slowly
  9. music for hummingHum a few seconds of a tune such as Happy Birthday or Row Your Boat

At this point most people seem to need some explanation of why you are being encouraged to do this.  Eye movements are tied to brain function.  So when you look right you are using the left side of your brain and when you look left you are using the right side of your brain.  Similarly, humming stimulates the right side of the brain and counting stimulates the left side of the brain.  When you put this all together you stimulate the whole brain, while also changing the emotional response by tapping on the gamut spot.

Mair Llewellyn posted an interesting article on www.emofree.com that describes the pros and cons of using the 9-Gamut procedure.  The cons are pretty much what I had expected: takes longer, looks weird, and can be intimidating to new tappers.  The advantages include a method for tying tapping to other healing practices that people may have heard of such as neurolinguistic programming (NLP), EMDR, and other brain balancing techniques that are increasingly more popular in the media.  Another advantage is that blocks to change/healing seem to happen more quickly when it is used.  Previously unconscious memories can be unlocked.  The third advantage that she identifies in the silent period during the 9-Gamut which provides a break from the words often used while tapping the other points.  In this silence self-awareness and insight have a chance to bloom.  Lastly, the gamut point itself is quite useful whenever there is pain or emotional trauma.  As I stated before, it is associated with that fight/flight/freeze response that is a part of the trauma/pain experience.

Still not convinced?  Dawson Church, an amazing practitioner, and researcher published an article on EFT Universe  that shared research on the eye movements from University of South Florida in a sample of people with PTSD and depression.  Researchers found that the emotional distress held in memories of traumatic events was rapidly reduced  while using Accelerated Resolution Therapy (ART).  ART also uses eye movements similar to the 9-Gamut Procedure.  While the exact mechanism for change is still under study, research indicates that many different techniques that use eye movements have been clinically useful in reducing emotional distress.

Ready to give it a try?

  1. Do setup statement while tapping on karate chop point as usual
  2. Do a round of tapping using your reminder statement
  3. Before doing your second round of tapping, locate your gamut spot (either hand) between the knuckles of your ring finger and little finger and about a half-inch onto the back of your hand and start tapping
  4. Do the eye movements, humming, and counting
  5. Then continue your tapping as usual
  6. Repeat as desired

Judge Less and Listen More

prayer flagsThe tapping exercise below also comes from my study of the Tao Te Ching.

 

 

 

 

 

illustration for karate chop pointSetup (while tapping karate chop point): I have a tendency to make snap judgments about people, places, events, circumstances – really, just about everything. Even when I take the time to think about things, I’m still making judgments. I often pride myself on being a good listener, but I even make judgments about what I expect other people to say.  I sometimes start thinking about how I want to respond to what people are saying before they even finish saying it.  That is a definite clue that I’m not really listening.  Even though I have this tendency to judge, I choose to move toward judging less.  Even though I often fail to really listen to other people, I choose to move toward listening more.  Even though I have a tendency to judge and a tendency not to really listen, I choose to judge less and listen more.

diagram of the tapping pointsEyebrow…I am a very judgmental person

Side of Eye…That doesn’t feel like a very flattering statement

Under the Eye…I can hardly admit that to myself

Under the Nose…I certainly don’t want to admit that to anyone else either

Chin…Even the statement that something is good is a judgment

Collarbone…My need to evaluate or judge things is a sign of my resistance to just experiencing life as it comes

Under the Arm…It sounds to zen to say that there is no good or no bad – there just is

Top of Head…I’m not at a place where I really believe that

Eyebrow…I am open to learning to judge less

Side of Eye…I am open to believing that I could experience more of life without adding judgments about whatever is happening

Under the Eye…I may not be as good a listener as I would like to think

Under the Nose…I get caught up in my own thoughts and fail to really listen to the thoughts of others

Chin…If I am not listening to them – I’m still in my own reality

Collarbone…That means I can’t really understand where they are coming from

Under the Arm…I choose to listen more

Top of Head…I am excited to see where these choices will lead me

9-Gamut

The 9-Gamut is a great procedure to add to your regular tapping.  When I first learned to tap (many years ago) the 9-gamut was always included.  Now it doesn’t seem to be very common, but I still find it useful.  Fair warning: it looks really weird.  This was always the hardest part to get people to do and it is such a shame. If you can roll your eyes (I bet you can do that), hum a tune, and count to 5 you can do this. Keep an open mind and give it a try.

 

 

It Doesn’t Always Need a Label

Change Your Thoughts Change Your Life by Wayne DyerI have posted quite a few tapping examples lately that were based on my reading of the Tao Te Ching.  I was inspired to delve into the Tao Te Ching after reading Dr. Wayne Dyer’s book Change Your Thoughts-Change Your Life: Living the Wisdom of the Tao.  His discussion of each of the verses has been very meaningful to me.  Considering the magnitude of change that embracing these lessons could bring caused me to start tapping while reading just to manage the anxiety.  Here is another tapping example.  I welcome your comments and questions and hope you will share your experiences.

illustration for karate chop pointSetup (while tapping the karate chop point): According to Wayne Dyer’s advice we should practice letting go of always naming and labeling. This advice makes me feel sick to my stomach.  I’m really good at naming and labeling.  Naming and labeling is the way that I manage my life and my world.  I cannot imagine what life would be like without the names and labels.  While on one level I know that the names and labels don’t really define the thing, and that those names and labels really only define me – they make me feel safe and secure. In spite of this very, very, very, very strong tendency to name and label, I want to be open to experiencing the world without those names and labels.

diagram of the tapping pointsEyebrow…Names and labels

Side of Eye…I love them

Under the Eye…The idea that the names and labels may really limit my experience of the world isn’t new

Under the Nose..Even Shakespeare in Romeo and Juliet makes reference to that fact when discussing the rose

Chin…I just can’t imaging what it would be like to experience something without a name or label

Collarbone…That’s probably not true

Under the Arm…I experience things all of the time without names and labels

Top of Head…I usually tend to call it anxiety

Eyebrow…I call that out of control

Side of Eye…Or I make the judgment in response that I must be stupid because I cannot name or label it

Under the Eye…The Tao suggests that names and labels aren’t really necessary in order to experience the world

Under the Nose…The Tao also suggests that my need to label and name may stem from my inability to accept the mystery

Chin…So true!

Collarbone…The word mystery is very much like the word surprise to me

Under the Arm…Very scary stuff

Top of Head…I want to be open to the possibility that I could do it differently

Eyebrow…Maybe I could use my senses to understand something before jumping to the name

Side of Eye…I could lose myself in the fragrance or color of a flower before giving it a name

butterfly on flowerUnder the Eye…I want to experience being in the presence of a butterfly without knowing what kind it is

Under the Nose…I suspect that once I name it I really stop experiencing it

Chin…It is exciting to think that my experiences could be more intense and more real than ever before

Collarbone…I commit myself to more experiencing

Under the Arm…I commit myself to letting go of my need for instant names and labels

Top of Head…I commit myself to considering the mystery

I Don’t Have Time to Exercise

Getting Ready to ExerciseI don’t have time to exercise.”  I say these words a lot.  I’m a very busy person.  Intellectually I know that what I mean is that I don’t have time that I want to allocate to exercise, but the feeling that I don’t have time is quite real.  Tap along with the exercise and see what comes up for you.

illustration for karate chop pointSetup (tapping on karate chop point): I don’t have time to exercise. I’m a very busy person.  Where would I find the time? I have way too many things to do so I don’t think I really have the time to exercise.  In spite of all my excuses about time to exercise, I choose to love and accept myself anyway.  Even though I have an amazing number of excuses about why I don’t have time to exercise, I honor that part of me that knows that I really do.

diagram of the tapping pointsEyebrow…I don’t have time to exercise

Side of Eye…Sometimes that feels really true

Under the Eye…Sometimes I know it is just an excuse

Under the Nose…I AM really busy

Chin…I have a lot on my plate

Collarbone…Other people rely upon me to get things done

Under the Arm…I often feel overwhelmed with all I have to do

Top of Head…Lets face it, adding exercise to the mix seems pretty daunting

Eyebrow…At the very least it could be quite inconvenient

Side of Eye…I don’t know how I would fit it into my day

Under the Eye…What other things would I have to give up?

Under the Nose…If I get other people to do their own stuff I could probably find some time to exercise

Chin…But that will mean conflict

Collarbone…If I asked for help with some of my own stuff I probably could find some time to exercise

Under the Arm…But asking for help is hard

Top of Head…I realize that I don’t have to do it all at once

Eyebrow…I could do a little bit at a time

Side of Eye…Like just parking one spot farther out in the parking lot

Under the Eye…If I really wanted to exercise

Under the Nose…I could be creative in my scheduling

Chin…The first step is deciding that I really want to do this

Collarbone…Then I can decide what exercise or exercises I want to do

Under the Arm…I might be fun to take a class

Top of Head…And learn something new

Eyebrow…I could get the whole family involved some of the time

Side of Eye…Or I could have this as “me time”

Under the Eye…It feels somewhat good to thing about doing this for myself

Under the Nose…I have the same amount of time each day

Chin…That everyone else does

Collarbone…It is up to me to decide how to use it

Under the Arm…I will have to make some choices

Top of Head….Making me a priority

Deeply Ashamed

This is a tapping exercise that I first used in 2011.  It pains me to tell you, but it was true again this week.  I am once again deeply ashamed of how out of control I am about food. In my own defense, it isn’t always true, but some things have obviously changed in my life and another aspect has clearly shown up, so I’m bringing this one back — for me.  Hopefully it will be beneficial for you too.

I have gained a little clarity about why the problem has returned.  I’ve noticed that the time right after work is the most perilous for me and I don’t have the same problem on the weekends usually.  There seems to be something about my lack of control with my job and my lack of control with food.  (We will likely address that in a tapping video very soon.

illustration for karate chop pointThe Setup (tapping on the karate chop point). I am so ashamed of my inability to control my eating. Even when I am eating, my brain and inner self often tell me to stop.  But I am out of control.  Something takes over and I just keep eating and eating and eating.  In spite of being like an out of control animal about food, I want to let go of the shame and guilt about this situation. Even though I have shame and guilt about my eating habits at times, I am trying to learn new skills and new ways of relating to food.  I get out of control around food and I am ashamed of my lack of control.  Even with this “character flaw” of mine, I choose to take baby steps to regain a healthier way of eating and living with food (although I’d definitely be ok with giant steps too.)

diagram of the tapping pointsEyebrow…I am ashamed of my eating

Side of Eye…I am often out of control

Under the Eye…I should be able to control my eating better

Under the Nose…I should be able to control myself better

Chin…Its not like I don’t know any better

Collarbone…I blame myself for this

Under the Arm…I am supposed to be a smart person

Top of Head…Obviously Not!!!

Eyebrow…Other people would be appalled if they really knew how I am with food

Side of Eye…I am so ashamed of myself

Under the Eye…I’m not really out of control all of the time

Under the Nose…Just some of the time

Chin…But I am ashamed all of the time

Collarbone…That doesn’t make sense

Under the Arm…I don’t want to be out of control

Top of Head…I don’t want to feel so much guilt and shame either

Eyebrow…I wonder if there might be something about this that I could change

Side of Eye…I wonder if there is a way I could be more mindful about my eating

Under the Eye…I wonder if there is a way to be more gentle with myself

Under the Nose…Feeling out of control is scary

Chin…Guilt and shame are awful

Collarbone…I would like to feel a little bit better about myself

Under the Arm…I could probably let go of these feelings, at least sometimes

Top of Head…I can control myself when I eat salad

Eyebrow…I can control myself when I eat vegetables

Under the Eye…There’s no reason to feel guilt and shame there

Under the Nose…I can control myself when I eat apples

Chin…Another reason to reject guilt and shame

Collarbone…I may have a bad habit of guilt and shame

Under the Arm…I choose to stop beating myself up when it isn’t appropriate

Top of Head…I choose to love myself into better health