Welcome to this guided tapping exercise where we combine both somatic and cognitive elements to help manage anxiety,
Depression,
Phobias,
Cravings,
And symptoms of PTSD.
This method involves tapping on specific points on the body,
Similar to those used in acupuncture,
While focusing on distressing thoughts or emotions.
The goal is to disrupt the energy of looping thoughts and beliefs by using pressure points and pairing it with a compassionate statement.
This can help rewire your reaction to that stressful thought or experience going forward.
Let's begin.
Start to find a comfortable seated position I have a cushion underneath my seat.
And then just lower your gaze,
Looking down and forward.
Start to notice what's already here.
Maybe taking a body scan,
Starting at the top of your head.
Traveling all the way down to your feet.
Notice where anxiety may show up for you Notice where.
There's tension and ease.
And start to.
.
.
Rate your anxiety on a scale of 0 to 10.
0 being none at all.
And 10 being the most anxious you've ever felt.
And we'll combine our tapping exercise today with a self compassion statement.
Even though I'm feeling anxious,
I fully and deeply accept myself.
We'll move through each pressure point saying that statement out loud three times.
And taking a deep breath in between each pressure point.
And starting to bring your attention to your breath.
Maybe take a deep inhale in.
And open your mouth,
Let it go.
Inhale,
Breathe in,
Fill up.
Exhale,
Sigh it out.
Let's take one more big belly breath in.
And let it go.
And then let your breath return to its natural rhythm.
And we'll begin with the wood chopper.
So tapping this meaty part outside of our palm.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
Madigan.
Then tap in between the eyebrows Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
Let it go.
Coming to the temples.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
Let it go.
Underneath the eyes.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
There it goes.
Underneath the nose.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
Let it go underneath the collarbone.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
There it go.
Crown of the head.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Even though I'm feeling anxious,
I fully and deeply accept myself.
Take a deep breath in.
Let it go.
Relax the hands.
And taking that body scan.
Notice where there's tension and ease Notice if anything has shifted.
Or stayed the same.
And then start to rate that anxiety on a scale of zero to 10 once more.
And just noticing where it falls.
And it's okay if it hasn't moved.
It's okay if it's increased.
And it's okay if it's decreased.
Just noticing and observing.
We'll take one final breath together,
Breathing in,
Fill up.
Opening your mouth,
Let it go.
Thank you for practicing with me today.
