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Copyright 2011 by Patricia Carrington

I am going to teach you three tapping exercises which


can bring you a sense of peace, safety, and deep calm
even during times of high stress. In these exercises you
use a meditative form of tapping to counteract the
vicious cycle of anxious negative thinking.


Exercise 1: THE OBSERVING-SELF EXERCISE

The first tapping exercise lays the groundwork for the
other two by restoring a sense perspective to what is
happening in your life. Perspective is the first thing that
is lost when you are under stress and it probably makes
more trouble for us than almost anything else that
happens under such circumstances.

This exercise can be used for major issues in your life as
well as minor ones. When using it for a major issue, you
will want to repeat it daily for as long as necessary,
talking to yourself in the manner that I will describe, and
gently touching the Meridian tapping points in sequence
as you talk out loud to yourself about the issue in the
manner outlined below. The Observing-Self exercise
serves to awaken that part of you which can stand apart
from those things that are causing you stress and help
you gain the perspective of a distant observer. It will help
you to get "distance" on whatever problem is confronting
you so that you can view it more rationally and far make
better decisions.

Here is what you do:

Before starting, rate your level of distress on a 0 to 10
point scale, where 10 is the most distressed you can
imagine feeling about this situation, and 0 is being
completely laid back about it (it doesn't bother you at
all).

Now, talk about your problem out loud as though
describing it to another person as you touch your fingers
lightly to each of the tapping points using the short form
of EFT as your guide. Starting with the inner eyebrow
point, use the familiar tapping sequence moving to the
inner eyebrow, the outer eye, under the eye, under the
nose , under the mouth, to the collarbone, to the under
arm point, and end up at the top of head point . Simply
touch your fingers lightly at each point, without tapping,
as you relate the story.

The special part of this exercise is that you are to
describe your problem situation without using the words
"I" "me" or "us" at any point during your entire narration.
In addition, you are not to use the possessive adjectives
"my, "mine", "our" etc. You can only refer to yourself in
the third person ) by using your name or by referring to
yourself as "that person / that man / that woman etc."
Also, you are not to refer to others as my my child" "my
spouse", "my brother," etc., but only by their names or
as her or him, or as "that person" etc. In short, you
must at all times avoid identifying with yourself, even
though you may describe "her" or "his" thoughts and
feelings by saying she is furious, or he is scared, etc.

Tell the story in this manner from beginning to end,
reporting all the details of the situation that disturb you.
After you have finished your story, take your distress
rating again and see whether it is changed.

If it has not yet sufficiently lowered, start from the
beginning to ell the story again in any words that now
come to you, and continue to touch your fingers lightly to
the tapping points in sequence as you do so.

After several time recounting the story, you will probably
find that your perspective has changed remarkably.
When your distress level has come down to a relatively
comfortable point you are ready to proceed to the next
exercise.



Exercise 2: THE WHITE LIGHT

This form of meditative EFT helps to bring your mind and
body into a state of tranquility.


1. Imagine that a soft white light, like quiet moonlight, is
surrounding you on all sides and that it is above you as
well. Imagine it to be a very comforting light.

2. Now imagine that each time you breathe in, you are
breathing in peace and comfort. Imagine that you can
take in as much or as little of the light as you wish to
with each breath. As you do this exercise, move your
fingers lightly around the tapping points holding them at
each point for a short while, then moving on.

3. Now imagine that each time you breathe out you are
sending this comforting white light throughout your
entire body and mind and your whole being in fact. Send
it to any place in your body or mind that holds tension or
any place that feels in need of comfort or just send it to
all of you. If you have been having disturbing negative
thoughts it often helps to imagine sending the white light
into your brain, allowing it to gently fill your head with its
soothing presence.

Slowly and steadily move your fingers from tapping point
to tapping point as you breathe in deeply, sending the
white light to any place in your body that feels tension.

4. Continue this exercise for a couple of minutes --
drawing in the comforting white light with every in
breath, and sending it throughout your being with every
out breath, all the while quietly touching the tapping
points in turn.

When you are finished, sit quietly before taking your
stress level. Then again rate your feelings on a 0 to 10
point scale with regard to how much the disturbing
situation now impinges upon you.


Exercise 3: CALMING WORDS

You can use calming words at each tapping point to
change your vibrational level. Again, in order to create a
peaceful atmosphere, you will not be tapping but rather
using a variation of psychologist John Diepolds Touch
and Breathe Meridian Technique.

Commencing with the inner eyebrow, repeat one of the
words in the list below out loud at each tapping spot, as
you gently touch each spot with your fingertips, then
take an easy breath in, letting it out slowly. Do one round
of this exercise for every one of the words in the list.

Peace

Easy

One

Calm

Safety

Gentle

You will be using these words as your Reminder Phrase.

Sit quietly after doing this, and then rate yourself once
more on the 0 to 10 point scale.

You should feel very different after allowing yourself to
tap-in this peaceful mood until it goes deep within your
body, mind, and spirit.


Allow yourself to return to any or all of these
exercises as many times as you need to in order to
establish the peace that heals.

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