Hello,
This is Sina here.
I love to guide you through a quiet tapping meditation.
This is designed to help you wind down in those moments when sleep feels out of reach,
For example,
When you find yourself awake in the middle of the night.
I'll walk you through the tapping points,
And you can just follow along,
Tapping with me.
We won't say a lot,
But rather focus on sensations or the breath.
At the end,
The meditation will fade out quietly,
So that you can either fall asleep gently or continue a few rounds of tapping at your own pace.
To begin,
Make yourself comfortable.
Either sitting or lying on your back with your knees bent or straight.
Whatever way feels most natural to you right now.
Then bring your awareness to your physical body.
Just noticing how it feels.
Notice any sensations like tingling,
Warmth or cold,
Or the slight pressure of your body touching your chair or your bed.
Whatever you notice,
Just observe.
And if observing feels out of reach right now,
That's okay too.
You can just take note of that.
And we begin tapping gently on the inside of the eyebrow.
And as you tap,
Notice the sensations of tapping on your skin,
Outside eye.
Just stay with that sensation.
Under the eye.
Keep tapping gently and softly.
Under the nose.
Nothing else to do right now.
Chin.
Just notice the tapping sensations.
Collarbone.
Under the arm.
Bring your focus to the sensations of tapping.
Top of head.
Inside eyebrow.
If you notice thoughts that want to take you away,
Outside eye,
Just take note of that.
And gently bring your awareness,
Your attention,
Back to the tapping and its sensations.
Under the eye.
Under the nose.
How does this tapping feel on your skin?
Chin.
Collarbone.
Notice the touch of your fingers.
Under the arm.
Top of the head.
As you keep tapping,
You can also bring your attention to your breath.
Inside eyebrow.
Just keep tapping.
Outside eye.
And look for your breath in your body.
Under the eye.
Where do you notice it?
Under the nose.
Chin.
Is it your abdomen?
Collarbone.
Or do you notice the air flowing in and out of your nostrils?
Under the arm.
Top of the head.
As you breathe,
You keep tapping and observing your breath.
Inside eyebrow.
There's no need to fix anything.
Outside eye.
Just keep tapping.
Under the eye.
Under the nose.
When observing your breath or the tapping sensations,
Chin,
Collarbone,
Gently and kindly return to the sensations or your breath when you get distracted.
Under the arm.
Tapping softly.
Top of the head.
Let's do one more round.
Quietly.
Just follow the rhythm and breathe.
Inside of the eyebrow.
Outside eye.
Under the eye.
Under the nose.
Chin.
Collarbone.
Under the arm.
Top of the head.
Continuing now at your own pace.
Drifting.
Relaxing.
Releasing.
And letting go.
