Hello,
My name is Sina and in this tapping meditation I would like to guide you through a gentle body-based process that can help to release and process anger.
It's this kind of anger that sometimes flares up seemingly out of nowhere and I know it can feel like we're losing control in that moment.
So this meditation helps us to move through that anger,
Come back to ourselves so that we can decide consciously what we want to do and how we want to act.
What we do in this tapping meditation is that we use our fingers to tap on certain points on our upper body while saying out loud the things we are experiencing and would like to release.
I'll be guiding you through the whole process and mention the points you need to tap on so you can just follow along and repeat what I'm saying out loud.
If there's anything that I'm saying that doesn't resonate with you but creates resistance,
Please don't force yourself to repeat it.
You don't have to do that.
You can just leave it aside or change it to your own words.
If you're new to EFT and would like to learn more,
Please feel free to listen to my separate introduction where I explain the method and the tapping points in more detail.
But for now,
Let's get started.
So first,
Find a comfortable seated position and notice your breath.
Just place your awareness on your breath for a moment and notice your body that is holding your breath.
How it moves,
Receives,
And releases your breath gently and without forcing anything.
Now bring your awareness to your belly,
That place in our body where so many of us feel anger arising.
And if you're feeling the anger somewhere else,
Bring your attention there.
And then just notice how that feels in your body.
How are you feeling the anger in your belly?
Is it maybe hard,
Cold,
Or warm?
Maybe it's moving?
Whatever it is,
Just observe and then rate the intensity of what you're feeling,
Of your sensation on a scale between 0 and 10,
Where 0 is the lowest intensity and 10 is the highest intensity you can imagine.
And just choose whatever number comes to your mind first.
There's no reason to overthink.
Just choose the number and then put it aside for a moment.
And we begin tapping on the side of the hand,
That's the fleshy part underneath your little finger.
And you can choose on which side you would like to tap,
On the left or on the right hand.
And then repeat after me.
Even though I feel this anger,
I can sense it deep in my belly.
There's tightness and hardness and all this heat.
I choose to have compassion for myself.
It's not easy to feel all of this.
Even though I feel angry right now,
And this anger can feel like it takes over.
Like I'm losing control or doing things I later regret.
Right here and right now,
I choose to be kind to myself.
Even though I feel this anger in my belly,
It feels hard and cold and my breath feels tight.
I choose to pause for a moment,
To acknowledge this is what I'm feeling right now.
And even if it's uncomfortable,
It's okay.
I am safe to just notice it.
And we tap on the inside of the eyebrows,
This anger in my belly.
Outside eye.
I feel so angry.
Under the eye.
I don't want to feel this way,
But I do.
Under the nose.
There's tightness and hardness in my belly.
Chin.
Sometimes it feels hot,
Too.
Collarbone.
Sometimes it feels cold.
Under the arm.
And I recognize this is anger showing up in my body.
Top of the head.
Anger in my belly.
Eyebrow.
This anger.
Outside the eye.
Sometimes it pops up out of nowhere.
Under the eye.
I can't control it.
Under the nose.
Like an atomic mushroom.
Chin.
So strong and unstoppable.
Collarbone.
It can destroy everything,
This anger in my belly.
Under the arm.
It just feels out of control.
Top of the head.
Making me do or say things I later regret.
Inside of the eyebrow.
This anger in my belly.
Outside the eye.
It transforms me.
Under the eye.
I react so strongly.
Maybe even too strong.
Under the nose.
Sometimes I don't recognize myself anymore.
Chin.
As if I'm not myself.
Collarbone.
This anger.
That's like an atomic mushroom.
Under the arm.
Exploding in my belly,
In my whole being.
Top of the head.
It's so strong,
No wonder I can hardly control it.
And we pause here for a moment.
And you can bring your awareness to the center of your body.
To your body,
The whole field of your body.
And just check in with yourself how you're feeling right now.
Which sensations are present.
And how would you rate the intensity at this moment?
Just notice it.
And from here we continue tapping on the inside of the eyebrow.
Even though there is still some anger in my belly.
Outside the eye.
And sometimes it feels so strong.
Like it could take over everything.
Under the nose.
And I don't know why it's there or what caused it.
Chin.
I choose to be kind to myself anyway.
Collarbone.
It's not easy to feel all this anger.
Under the arm.
And I don't want to feel this way.
Top of the head.
But I wonder if there's another way to be with this anger.
Eyebrow.
Maybe this anger has been here for good reason.
Outside the eye.
Maybe it has something to say.
Something that's actually helpful.
Under the eye.
I'm not sure yet,
But I'm open to finding it out.
Under the nose.
So I choose to listen.
Just for a moment.
Chin.
This is difficult,
But all I need to do is breathe.
Collarbone.
To be here with this anger,
This frustration or this energy.
Under the arm.
Even if I don't fully understand it.
Top of the head.
I'm learning to stay with it safely.
One tap at a time.
Eyebrow.
This anger in my belly.
Outside the eye.
It's still here,
At least a bit,
But I notice it feels different.
Under the eye.
It's opening,
Softening,
Moving.
Under the nose.
In a kinder,
More gentle way.
Chin.
And I trust that my body knows how to feel and release all these sensations.
Collarbone.
Safely and in its own time.
Under the arm.
When I take a moment to step back.
Top of the head.
To soften around this anger and breathe with it.
And we tap on the side of the hand,
Just as we did in the beginning.
I choose to come back to myself right here and right now.
I choose to use all this energy for clarity,
For truth,
For change.
I am here,
Grounded and present.
A little more at peace with what I feel and who I am.
And we end the tapping here.
You can place your hands on your belly or any other part of your body where it feels good right now.
And for a moment,
Feel the energy there.
The movement,
The aliveness,
Whatever is present right now.
Then bring your awareness to the rest of your body.
Simply noticing what's here.
No need to fix anything.
No need to analyze or understand.
It's just about being with yourself,
With your feeling.
And everything that's present in your body and mind right now.
Even if you do that for just a moment,
That's one of the bravest and most compassionate things you can do for yourself today.
Thank you for practicing with me today.
Namaste.
