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.
Holidays Are All About The Food
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.
Happy Tapping.
Focus on The Task
I’m sure most of us would at first resist the idea of an ant as our totem or spirit animal. Animals that are either cut, fierce, or cuddly come more easily to mind. Consider this, the ant can carry a leaf many miles to get back to the ant hill. This is a reminder to us to keep focused on the end result, even if the task is slow or deliberate.
Setup (karate chop point): I know it is important to get the job done, to focus on the task, but sometimes it is easy to get distracted by other things. Even though I sometimes get sidetracked or lose focus on the task, I am willing for this to change. It’s really bad when the task is repetitive or if I can’t see progress right away. Even though this sometimes happens, I choose to re-focus as soon as possible. Right now, I really need to be more task focused and I choose to accept myself while working toward this goal.
Eyebrow…This task needs to be done
Side of Eye…It is my responsibility to get it done
Under the Eye…I need to pull my own weight
Under the Nose…When I get distracted
Chin…It means other people have to pick up my slack
Collarbone…Or progres toward completion gets slowed
Under the Arm…I really don’t want to contribute to that
Top of Head…This task is repetitive. Over and over and over.
Eyebrow…And I choose to focus on getting it done
Side of Eye…This job is pretty boring
Under the Eye…And I choose to do my part anyway
Under the Nose…I’m not seeing much progress
Chin…But I can persevere
Collarbone…I choose to stay focused on the goal
Under the Arm…Getting this done is my goal
Top of Head…Done can be Fun!
Are there times in your life that you wish you had used more ant characteristics like teamwork and perseverance? Continue tapping while recalling those times and events. Tapping while recalling specific events is very effective.
The Christmas Cookies Are Calling Me
We 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.
Setup (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.
Eyebrow…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
Chin…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
Why Am I Here?
In legend and mythology, dolphins are associated with knowing one’s purpose. When you watch them you never get a sense of self-doubt or second guessing. I want that for my self. The tapping exercise that follows addressed the big existential question of what my purpose might be and hopes to answer the question, “Why am I here?”
Setup (tapping the karate chop point): Sometimes it is really hard to know why I am here. What is my purpose? What am I really meant to do? This uncertainty, this not-knowing, is quite uncomfortable. Even though I don’t know why I am here, I choose to search for my purpose. Even though I am unsure of my purpose, I choose to create meaning in my life. Even though I am not always clear about why I am here, I choose to believe that my purpose will eventually become more clear.
Eyebrow…Who am I?
Under the Eye…What is my purpose?
Under the Nose…What is my destiny?
Chin…Am I on the right path?
Collarbone…Is this my path?
Under the Arm…Who am I?
Top of Head…Unanswered questions
Eyebrow…All of this uncertainty
Side of Eye…This anxiety of not knowing
Under the Eye…Who am I?
Under the Nose…What is my purpose?
Chin…What is the plan?
Collarbone…Uncomfortable not knowing
Under the Arm…Infinite possibilities
Top of Head…Who am I?
Obviously this was a very short tapping on a great big topic. It was not intended to wrap everything up in a pretty little package. It was intended to stimulate thoughts and questions that are relevant to your journey. Most of us (myself included) will likely need a lot more tapping to address all of the aspects of an existential question of this magnitude.
If thoughts or feelings popped in, write them down and set aside some future time to tap on them. Why? We all think that if we have the thought or insight things will get better, and they might. However, if you use those thoughts and insights for tapping, things can get a lot better.
Happy Tapping
There Is Danger All Around Me
I don’t think anyone would argue that bears are quite strong. One of the episodes that I remember from the TV show Gentle Ben was one in which the bear protected people from danger. When you watch the news it becomes readily apparent that the world really can be a dangerous place. Often, when I am out running errands I often get the sense that there is danger all around me. When we are feeling more vulnerable than strong we can call upon the strength of the bear to help us cope.
Say this statement out loud “There is danger all around me.” How true does that feel to you? Rate it on a scale of 0-10, with 10 being very true.
Setup (karate chop point): Even though there is danger all around me, I choose to remain strong in the face of adversity. Even though I see danger everywhere I look, I choose to acknowledge my inner strength. Even though there is danger in my world I choose to exhibit fearlessness and gentle strength.
Eyebrow…I see danger all around me
Side of Eye…Danger is everywhere
Under the Eye…Some of it may only be in my mind
Under the Nose…But much of it is real
Chin…It makes me feel afraid
Collarbone…It makes me feel helpless
Under the Arm…I don’t like that feeling
Top of Head…I would rather feel strong
Eyebrow…I would rather be fearless
Side of Eye…I want to protect myself
Under the Eye…And protect others around me if I need to
Under the Nose…I wonder how that would feel?
Chin…Sure, I’d prefer that there was never anything dangerous out there
Collarbone…But that is just a fantasy
Under the Arm…I can choose to respond with gentle strength
Top of Head…To both the real dangers and my inner concerns.
Take a deep breath and let it out slowly. Say the statement again, “There is danger all around me.” If the number has stayed the same, continue tapping with these or other statements until it goes down. If your number has gone up (sometimes that will happen), try thinking about a specific danger you are sensing and continue tapping while describing that.
Thanksgiving is Over
For most people the day of purposeful gluttony is over. Thanksgiving is over. We had our feast, family gathered, and hopefully cleanup is over. Now what? There may be Black Friday shopping to look forward to (or dread). Some people will be working as usual. Many airports will be crowded with people heading home from wherever they went. Will the purposeful practice of gratitude be over too?
I’m in a pretty funky mood. The weather is overcast and so are my thoughts. The frenzy of Christmas is upon us. Even so, I am keenly aware of all that I have to be grateful for. Instead of a New Year Resolution, I am making a Thanksgiving Resolution to be more mindful of engaging in a purposeful gratitude practice.
Here are some ideas I am considering:
- Writing at least 2 things on the whiteboard above my desk each day that I am grateful for.
- Find one person to sincerely thank for something each day at work (a place where I find the spirit of gratitude tough)
- Starting my morning, before I get out of bed with a gratitude prayer
- Saying or singing grace before my meals (silently or aloud)
- Counting my blessings while I brush my teeth
If you have a gratitude practice, I’d love to hear about what you do and what benefits you have noticed.
Don’t Call Me Crone
An old woman who is thin and ugly….archetypal figure.. keeper…. seer….. healer…… midwife…. a disagreeable malicious sinister old woman. These are all descriptions found for the word crone. Although some of those are quite positive, my being always feels “Don’t call me crone.” This is a totally irrational reaction. Many other women I have talked to feel the same way. The tapping that follows is an exploration of the internal dialogue that happens when I consider that word. While it is obvious that I no longer fit into the archetype of maiden or mother, I still want to scream “Don’t call me crone” because of the negative connotations in today’s mainstream society.
Curiosity
Goats are known for their curiosity. I’m not necessarily looking at curiosity as a good or a bad thing. As with most things, it can be useful or it can further complicate my life. Do you have memories of someone saying to you, “curiosity killed the cat?” I heard this whenever I was asking for information that someone didn’t want to give me or when I was looking for something they didn’t want to me to find. I think it is important to remember that curiosity is also what fuels all of our best discoveries and inventions. Someone has to wonder who, what, when, where, why, or how in order to learn, grow, and invent new things.
As you prepare for the following tapping exercise, engage your curious mind and look forward to the possibilities.
Getting Curious
Setup (Karate Chop Point): Even though I’m not as curious about myself and my world as I used to be, I deeply and completely love and accept myself. Even though my curiosity about things seems to have faded, I choose to allow it to grow within me. Even though my curiosity has been suppressed over the years, I choose to rekindle my love for knowing how the world works and I am open to learning more about myself to.
Eyebrow…It is time to get curious
Side of Eye…It is time to discover new things
Under the Eye…It is time to know how things work
Under the Nose…It is time to know more about myself
Chin…It is time to open myself up
Collarbone…To the possibility of knowing more
Under the Arm…About things than I do right now
Top of Head…At least the things that are really mine to know.
Eyebrow…I gueses this could take the form of nosiness
Side of Eye…About other people’s stuff
Under the Eye…But I don’t want to invade their privacy
Under the Nose…So while I might be curious
Chin…That wouldn’t be an action I should pursue
Collarbone…But to better understand the world around me
Under the Arm…And to better understand myself
Top of Head…Seem like reasonable starting places
Eyebrow…I remember my children
Side of Eye…Were always asking “why”
Under the Eye…Why is the sky blue?
Under the Nose…Why do dogs sniff butts?
Chin…Their curiosity seemed endless
Collarbone…And it drove me nuts
Under the Arm…Probably because I didn’t know the answers
Top of Head…And because their timing was awful
Eyebrow…But now I see the value
Side of Eye…In wondering why
Under the Eye…In contemplating how
Under the Nose…And I want to bring that curiosity
Chin…Back into my life
Collarbone…Feeling curious
Under the Arm…Trying to make sense of things
Top of Head…Embracing the curiosity that is my birthright.
Suggestions:
This tapping is a jumping off point for exploring this topic of curiosity. Consider the following suggestions for continuing your tapping with this goat attribute:
- Tap through the points while describing a particular instance in which your curiosity was not appreciated by others or may have been punished.
- Tap while describing a particular instance in which you encountered a goat.
- Tap while describing any instance in which you suppressed your own curiosity and your reasons for it.
- Tap while describing any frustration or negative emotion about not being able to find the answers you seek.
Gut Feelings
Have you had the experience of intuition or knowing? Do you have gut feelings? Was there ever a tiny little voice urging you to make a certain decision? Maybe you listened to it. Maybe you didn’t. Bats are associated with intuition. As an animal guide they often encourage you to follow through on your ideas or hunches. As an animal totem they can indicate someone who is highly perceptive or someone who has dreams that almost always seem to come true. The tapping exercise below calls on the spirit of bat to help us in our own personal growth.
Setup (Karate Chop Point): I have this gut feeling that is really bothering me. I had a plan about what I was going to do but my gut is telling me not to. Should I pay attention to what my gut is saying? How do I know this isn’t just fear or anxiety getting in the way? Even though I have this confusion I choose to believe I can work through this. Even thought I have confusion between my gut and my head, I choose to accept myself, no matter what I decide. Even though this gut feeling is really bothering me, I am open to clarity.
Side of Eye…Seems like a warning
Under the Eye…Could just be fear
Under the Nose…Could be anxiety
Chin…Might be intuition
Collarbone…So hard to know
Under the Arm…This bothersome feeling in my gut
Top of Head…Open to clarity
(This would be a great place to add the 9-Gamut tapping for added benefit. I’ve included instructions at the end of the post or you can click here to see a video.)
Eyebrow…I’d like to trust my intuition
Side of Eye…I am open to clarity
Under the Eye…This confusion
Under the Nose…In my gut
Chin…Listening for guidance
Collarbone…Gut feeling
Under the Arm…Open to clarity
Top of Head…I am willing to experience the feeling
Remember that it can be helpful to take the time to rate your response to the statements before the tapping and again when you finish. Now that you have tapped, are you feeling any discomfort? If so, keep tapping for as long as it takes to feel a shift.
The 9-Gamut Procedure includes these steps:
Tap the Gamut spot on the back of the hand continuously (It is on the back of the hand between the knuckles at the base of the ring finger and little finger)
- Close your eyes tightly
- Open your eyes wide
- Without moving your head, look hard down to the right, as if trying to see your right hip
- Without moving your head, look hard down to the left, as if trying to see your left hip
- Without moving your head, circle your eyes clockwise
- Without moving your head, circle your eyes counter-clockwise
- Hum a few seconds of a tune such as Happy Birthday or Row Your Boat
- Count to 5 slowly
- Hum a few seconds of a tune such as Happy Birthday or Row Your Boat