In a previous post, I gave a simple demonstration of using meridian “tapping” for coping with fear, anxiety or other emotions brought on during times of great stress (find that post HERE) Today, I’m sharing an actual tapping script you can use at home to decrease whatever you’re feeling. It’s an 8-minute tapping session you can use on yourself right now.
There are 2 different ways to use this script: you can use it as is, and just read it aloud while tapping on all the points; or, you can customize it by replacing the words I’ve written with the specific words and emotions you’re feeling instead.
No matter how you do this, it can still be incredibly helpful. It’s okay if you don’t say things perfectly the first time, or even ever. Just try it, and be open to learning as you go. The more you tap, the more comfortable you will be with the process, and the easier the words and actions will eventually become.
Begin by rating your fear, stress or anxiety on a scale of 0-10 (where 0 is no stress and 10 is the highest level of stress you’ve ever felt). You can do this in your head, or you can mark the number on a piece of paper. This will give a baseline for how you feel at the end. Please don’t skip this step.
Then, begin tapping, as you say each one of these statements out loud (if you’ve forgotten the basic tapping points, watch this first):
Side of Hand or Karate Chop Point (KC): Even though I’m feeling a lot of stress right now, I deeply and completely love and accept myself. Even though my anxiety is very high right now, and I am feeling a lot of stress, I honor my feelings, and I deeply and completely love and accept myself anyway. Even though I am very stressed, feeling anxious, and filled with fear over (insert anything) right now, I accept myself, I honor my emotions, and I love myself deeply and completely anyway.
Eyebrow (EB): I’m so stressed right now
Side of Eye (SE): I feel so worried (or anxious, afraid, or anything)
Under the Eye (UE): I’m imagining all the terrible things that could happen right now
Under the Nose (UN): I can’t handle it if those things really do happen
Chin Point (CP): I have to handle this problem and I’m feeling really overwhelmed about it
Collarbone Point (CP): I am really worked up about this
Under the Arm (UA): I’m so afraid, stressed out and upset
Top of the Head (TH): I need this anxiety to go away, I can’t handle it much longer. I really hate this feeling and it’s making me feeling very upset
EB: This upset/stress/worry is so uncomfortable
SE: It feels familiar because I’ve felt like this before
UE: I know this situation won’t last forever, but it’s hard to make this go away
UN: I didn’t have this before, so I know how it feels not to be this way
CP: Maybe I just need to talk about it
CB: Maybe I just need to think about it and feel what I’m feeling for a little while
UA: I know I will calm down eventually but for now I accept this is how I feel at the moment
TH: I accept myself and my situation completely, even though I don’t like it
EB: I’m feel terrible and I want to feel calm and relaxed
SE: I am open to the idea that soon I will be more relaxed than I am right now
UE: I am choosing to know that I will eventually be feeling better
UN: I am safe in my body, even though I’m not feeling perfectly right now
CP: I deserve to feel well again, and I know my body wants me to feel well, too
CB: It feels good to know that I will be feeling better soon
UA: I choose to move closer to being peaceful, confident and stress-free
TH: I accept myself and my situation and I choose to know that everything is going to be OK soon
EB: I love knowing that soon I will be back in control
SE: I am relieved to know that my feelings won’t last forever
UE: I’ve had this happen before, and I always went back to feeling better
UN: I’m choosing to go back to feeling better now
CP: I’m feeling more peaceful than I did before, and knowing my body is a safe place to be
CB: It feels good to know that I’m back in control
UA: I deserve to be happy, peaceful and stress-free
TH: I am choosing peace. I feel peace, I am peace.
Take a deep breath or two. When you’re ready, check in on yourself, and rate yourself (on a scale of 0-10) again. If your discomfort is lower, but still present, feel free to run through this script again as many times as you like. You can even change the wording to be reflect what is going on within your mind and body.
I’ll post more about tapping and healing in the months and years to come. Be kind to yourself, and remember you are never alone.
Wishing you peace, today and always,
As a coach, writer, recovered over-doer and busyness addict, I understand the challenges of creating a balanced, healthy lifestyle while the mind tries to sabotage your success. In my journey to vibrant health, I created a personalized health system of nutrition and supplementation, lifestyle changes, and I retrained my mind and the energy of my body. I view my success as the formula to my happy, healthy life. I now empower other women to create their own personalized formulas, including the tools and strategies just right for them! Amazing life shifts come from our relationships. I look forward to helping you, too!