Tapping Exercises Archives - Page 7 of 11 - Finding the Meaning in Everyday Life

Just Because Its There

I confess. Sometimes I eat food just because it is there. I don’t think it really is out of boredom because I’m almost never bored. I have lots of things that I want to do and enjoy doing. Perhaps it is just habit.

In the tapping example below I have added a tapping point that isn’t part of my regular tapping routine. It is labeled wrists. At the point turn the underside of your wrists toward each other and tap them together.

Setup (while tapping karate chop point): Even though I have a tendency to eat food just because it is there, I love and accept myself, even though I have unhealthy behaviors. Even though I eat food without any real good reason, I am learning to love and accept myself anyway. Even though I eat food, and I don’t even know why, I choose to love and accept myself anyway.

Eyebrow…I seem to eat food for no good reason

Side of Eye…If it is there — I eat it

Under the Eye…I eat food even when I’m not hungry

Under the Nose…Heck, sometimes I eat food that I don’t particularly like

Chin…My tendency to eat food just because it is available

Collarbone…Is not good for my body

Under the Arm…And when I notice what I am doing

Wrists…I feel like a failure

Top of Head…This tendency to constantly eat is not a behavior that I want to continue

Eyebrow…I’ve tried to manage it by not having food around

Side of Eye…But that isn’t realistic

Under the Eye…I can limit the choices, but it won’t stop my overeating

Under the Nose…I don’t really believe that I eat food just because it is there

Chin…I believe there is another reason. One I am not yet aware of

Collarbone…When I catch myself eating I choose to stop and consider why

Under the Arm…There is a reason behind everything I do

Wrists…It is up to me to figure out why

Top of Head…Then I can change my behavior more easily.

Not Another Birthday!

Do you look forward to your birthday like you used to? I don’t. Does a number like 40, 50, 60, or even 70 fill you with dread? It does me. As I approach one of those “significant” birthdays, tapping became very necessary.

Follow the Diet Plan Perfectly

Setting an intention to follow the diet plan perfectly is a setup for failure. What does perfect mean anyway? Prepare to tap along with me as I explore this interesting thought process that seems to get in the way with many types of habit change.

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.

Setup (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

Side 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.

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

Looking for more suggestions for tapping about weight management and health? Click here.

Judge Less and Listen More

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

Setup (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.

Eyebrow…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

It Doesn’t Always Need a Label

I 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.

Setup (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.

Eyebrow…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

Under 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

“I 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.

Setup (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.

Eyebrow…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.

The 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.)

Eyebrow…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

Don’t Try – Do! Another Lesson from the Tao Te Ching

While the message Don’t Try – Do! may be more recently associated with my little green guru Yoda, it is also a lesson from the Tao Te Ching. It is also a lesson I have struggled with, although intellectually whole-heartedly support.

Setup (while tapping on the karate chop point): I have a tendency to say I’ll try things. I was taught that I should always be open to trying. That was supposed to help me find the courage to do things that I might think I could to. Unfortunately, saying I’m going to try seems to also set me up for failure at times. I am open to just doing things to whatever level or ability I can at that time and accepting the result – whatever it is. Even though I tend to think in terms of success and failure, I am open to learning a new way of being. Even though trying feels more comfortable to me than doing, I deeply and completely love and accept myself. Even though I am aware that this is a lesson I haven’t quite mastered in the past, I love and accept myself fully.

Eyebrow…The words I use may be holding me back

Side of Eye…It seems like saying that I’ll try something should be a good thing

Under the Eye…But that attitude may be limiting me in some ways

Under the Nose…When I say I’ll try, I instantly insert the possibility for failure in my life

Chin…I am open to learning a new way to choose the events of my life

Collarbone…I wonder how things could be different if I just do things instead of trying

Under the Arm…I choose to use words that open up possibilities

Top of Head…The attitude of trying can sometimes help me avoid commitment

Eyebrow…The attitude of trying can sometimes help me avoid responsibility

Side of Eye…The attitude of trying can sometimes help me avoid the possibility of failure

Under the Eye…Well — not really

Under the Nose…I am open to redefining failure

Chin…I am open to redefining responsibility

Collarbone…I am open to redefining commitment

Under the Arm…These are all constructs that I have previously accepted as real

Top of Head…Perhaps there is another way to view the world

Eyebrow…I am open to clarity

Side of Eye…I am open to being less tentative about things I choose to do

Under the Eye…I am open to doing

Under the Nose…When I wake up in the morning – I am doing

Chin…When I eat – I am doing

Collarbone…When I go to bed — I am doing

Under the Arm…In all that I face today – I want to do

Top of Head…Trying is in the past. Now I will do.

There May Not Be a Right or Wrong

There may not be a right or wrong. I’ve been exposed to this concept before and have certainly used it in psychotherapy more than once when encountering someone’s rigid beliefs. Honestly, this is a concept that I often struggle with and I have a marked tendency to see things in terms of right and wrong. It requires a conscious decision to see things any other way.

The second verse of the Tao Te Ching addresses the duality of the world. I understand that I can see beauty because I see ugly and that there is no old without also knowing the existence of young. I have trouble handling things when what seems to be polar opposites exist side by side. I have even more trouble handling it when directly pertains to me. If I do something that I label as wrong, I’m all bad. If I do something that I label as great, I lose sight of other parts of me that might not be as great.

I am trying to embrace the duality of life more often. I’ve been wrestling with the inadequacy of the labels “right” and “wrong” for a long time now. Below is a tapping exercise to help better understand my struggle. I hope you tap along.

Setup (while tapping on the karate chop point): Even though I tend to think in terms of right and wrong, I deeply and completely love and accept myself. Even though I struggle with dichotomous interpretations of the world, I am open to having an easier time with this. Even though I have blocks to really accepting the new way of seeing the world in my life, I choose to embrace my willingness to change and accept all of me along the journey.

Eyebrow…Life without sadness means life without joy

Side of Eye…Life without illness means life without health

Under the Eye…Life without tragedy means life without victory

Under the Nose…Life without frustration means life without satisfaction

Chin…I’m afraid to embrace the entire human experience

Collarbone…I really prefer only the thing that I label as good

Under the Arm…The rest really scares me

Top of Head…I can’t quite wrap my head around the whole thing

Eyebrow…A part of me wants to get it

Side of Eye…And another part of me doesn’t

Under the Eye…That is just another example of the duality of the world

Under the Nose…I guess I can’t fully understand the concept of approach

Chin…If I don’t also recognize my own feeling of avoid

Collarbone…I’m not sure how this really plays out in my daily life

Under the Arm…I look forward to those moments when I feel like I really get it

Top of Head…And I guess I need to look forward to the moments where I don’t too. That is the duality of life.

Emotions Are High

It seems that emotions are high (intense) everywhere I go. That makes me uncomfortable. When emotions are high it seems harder for me to predict what is going to happen and therefore, harder to feel safe. I prefer things to be calm and peaceful. That doesn’t mean that I don’t enjoy a good debate, but even then I prefer it to be more intellectual than emotional.

The following tapping exercise is one that I used to begin my journey toward understanding and managing my discomfort. Feel free to tap along.

Setup (tapping on karate chop point): Even though emotions are high and that makes me very uncomfortable, I choose to remain calm and confident. Even though emotions are high and I don’t feel safe with that, I choose to remain calm and confident. Even though emotions are high and I don’t like that feeling, I choose to remain calm and confident.

Eyebrow…Emotions are high

Side of Eye…And I don’t like dealing with emotions

Under the Eye…They are too unpredictable for me

Nose…I like things that can be measured

Chin…I like things that can be anticipated

Collarbone…I like things that can’t be controlled

Under the Arm…On some level I don’t believe that emotions can be controlled

Top of Head…At least not mine

Eyebrow…And I can’t control the emotions of other people

Side of Eye…That scares me

Under the Eye…So the higher the emotions

Nose…The less I feel in control

Chin…I’m not sure where I learned to fear emotions

Collarbone…But I am open to some clarity about this issue

Under the Arm…I am open to learning more about my emotions

Top of Head…And I am open to learning more about the emotions of others

Eyebrow…I can go slow with it

Side of Eye…I can learn about one emotion at a time

Under the Eye…If it gets to be too much

Nose…I can go back to what I’ve always done before

Chin…I can shut it off

Collarbone…That means I will still be in control

Under the Arm…I can let in as much emotion as I can handle

Top of Head…And I can block the rest if I want to

Eyebrow…I am looking forward to feeling safe with my own emotions

Side of Eye…I believe the day will come when I can feel safe with other people’s emotions too

Under the Eye…Then I will look back and be amazed at my progress

Nose…I am pretty sure that I am safe

Chin…Even when emotions are high

Collarbone…The first step is recognizing the emotions

Under the Arm…I can do that

Top of Head…I can do that

While I was doing this tapping I became aware of specific instances from my childhood that involved high or intense emotions and bad things really did happen. The way I managed to staff safe was to be aware of everything going on around me and to be hyperalert to the intensity of other people’s emotions. When viewed from that perspective it is no wonder that I developed this discomfort and feeling of being out of control. The next step is to tap while remembering those specific situations. Whenever you can get really specific and use personal experiences the result is so much greater.