EFT Tapping Meditation: I Am Enough

This tapping meditation is designed for anyone struggling with low self-esteem,

A lack of self-worth and the constant pressure to prove or improve the self.

Feelings of low self-worth can be hard to shift because we have often been carrying around unwanted beliefs and thought patterns relating to our self-worth for a very long time.

However,

EFT enables us to safely challenge self-critical thoughts,

Negative projections from others that we take to heart and any tendencies we have to strive to become someone we are not.

When we tap we calm the limbic system in the brain which gives us the opportunity to bring new information to our outdated mental models,

Thought patterns and beliefs.

So let's tap together to shift the thoughts and beliefs that stop us from fully accepting who we are and what we can uniquely offer to the world when we release feelings of low self-worth and embrace our authentic self.

Before we start tapping tune into your body and notice where you are holding the blocked energy of thinking you are not enough.

Maybe you feel it in your chest or stomach or the area between your diaphragm and navel or perhaps in your throat.

Just scan your body while thinking about your struggle with self-worth and notice where it shows up.

Once you have located the sensation notice what it feels like.

Does it have a shape,

Weight,

Texture or colour?

What else do you notice and how noticeable is it on a scale of 0 to 10 with 10 being the most uncomfortable?

Just take note of what you are feeling in your body and the intensity so that you can check in after each round of tapping and notice any changes as we begin to address and shift feelings of low self-worth.

We'll begin by tapping on the side of the hand with four fingers just below the little finger.

Even though I doubt and judge myself and feel like I have to prove my worth I accept that I struggle with feelings of low self-esteem.

Still tapping on the side of the hand even though I compare myself to others and I feel like I don't measure up I accept myself as much as I can right now.

And one more time on the side of the hand even though there is all this negative self-talk going on in my head and it stirs up uncomfortable emotions I'm open to letting go of this pattern of self-judgment along with the uncomfortable feelings going to the top of the head,

This low self-esteem.

Eyebrow,

I doubt myself.

Outer eye,

I judge myself.

Under the eye,

I feel like I have to prove myself.

Under the nose,

I compare myself to others.

Under the mouth,

And often feel like I'm not good enough.

Collarbone,

I'm worried about making mistakes.

Under the arm,

Because I doubt that I'm capable.

Top of the head,

I'm concerned I will fail.

Eyebrow,

I don't want people to think that I'm a failure or not worthy of love and respect.

Outer eye,

My inner critic fills my head with all this negative self-talk.

Under the eye,

I acknowledge that this part of me is trying to keep me safe.

Under the nose,

This pattern of self-judgment.

Under the mouth,

It's been with me for a really long time.

Collarbone,

All these feelings of low self-worth.

Under the arm,

Pushing me to prove myself.

Top of the head,

Making me competitive and controlling.

Eyebrow,

Maybe I can bring greater awareness to this pattern.

Outer eye,

Maybe I can just observe these thoughts without attachment.

Under the eye,

Maybe I can start to fact-proof these self-critical thoughts.

Under the nose,

Maybe I can begin to value my uniqueness a little more.

Under the mouth,

I'm open to letting go of self-judgment.

Collarbone,

I'm open to paying attention to how my body feels when my inner critic is active.

Under the arm,

And reminding this part of me that it is safe to make mistakes because this is how I learn and grow.

Release the tapping for a moment and inhale through the nose to the count of five.

Then take in a little more air,

Expanding your lungs just that little bit further,

And then exhale slowly through your nose to the count of ten.

Repeat again,

Drawing in oxygen through the nose to the count of five.

Taking in another sip of air,

Sending it to the temples before exhaling through the nose to the count of ten.

Now tune back into your body and notice what has changed.

Has your score out of ten shifted?

Just notice what is happening in your body so that you can detect any changes that might be occurring.

Now that we have acknowledged the feelings of low self-worth,

We can turn our focus to how thoughts of not being enough impacts our behavior and how we relate to others.

Return to tapping on the side of the hand.

Even though I don't value myself enough,

And this allows others to take advantage of me,

I'm open to letting go of making promises and commitments just to prove that I'm worthy.

Again on the side of the hand,

Even though I accept less than I'm worth,

And often people pleased to prove that I am worthy of love and acceptance,

I'm willing to change this self-limiting pattern.

One more time on the side of the hand,

Even though my level of self-esteem is lower than I would like it to be,

And this has me striving to prove and improve myself,

Going forward I want to be true to myself and let go of any self-critical thoughts and self-limiting behaviors.

Going to the top of the head,

I don't value myself enough.

Eyebrow,

Others take advantage of this.

Outer eye,

I allow others to pressure me into commitments and promises that aren't correct for me.

Under the eye,

Because maybe I feel the need to prove that I'm hard-working,

Loyal,

Fun,

And dependable.

Under the nose,

I accept less than I'm worth.

Under the mouth,

Because I don't believe I deserve more.

Collarbone,

I feel this pressure to prove myself.

Under the arm,

And I feel this pressure to improve.

Top of the head,

But what if I'm enough just as I am?

Eyebrow,

What if I can be easier on myself?

Outer eye,

Maybe I can focus on one small thing that I like about myself,

And each day add something new.

Under the eye,

What unique perspectives do I bring to the table?

Under the nose,

What positive impact do I have on others that I'm not even aware of?

Under the mouth,

Maybe I'm having a positive impact that I'm not aware of.

Collarbone,

Maybe I can start to let go of this self-judgment.

Under the arm,

I'm open to releasing any self-critical thoughts.

Top of the head,

I acknowledge that my self-esteem is lower than I would like it to be.

Eyebrow,

But at the same time,

I choose to start releasing some of this self-judgment.

Outer eye,

I'm willing to accept my imperfections,

Knowing that perfection is not a realistic goal.

Under the eye,

I'm open to letting go of making promises and commitments,

Just to prove that I'm worthy.

Under the nose,

I choose to be true to myself even if others don't like it.

Under the mouth,

I choose to value myself.

Collarbone,

I recognize that I have nothing to prove.

Under the arm,

And that we are all worthy of love,

Acceptance and respect,

And that this includes me.

Release the tapping for a moment and inhale through the nose to the count of five,

Then take in a little more air,

Expanding your lungs just that little bit further,

And then exhale slowly through your nose to the count of ten.

Repeat again,

Drawing in oxygen through the nose to the count of five,

Taking in another sip of air,

Sending it to the temples before exhaling through the nose to the count of ten.

Now tune back into your body and notice what else has changed.

Are you feeling more spaciousness?

Are you feeling more comfortable in your body?

Just keep tabs of what is happening in your body so that you can detect energetic shifts that are underway.

Now return to tapping on the side of the hand for one last time.

Even though I sometimes believe that I'm not enough,

And that I have to prove my worth,

I choose to release anything and everything that is preventing me from boosting my self-esteem.

Still on the side of the hand,

Even though I've been living with this harsh inner critic for so long,

I now recognize that I am not a slave to society's false standards,

And I choose to be at peace with who I am.

One more time on the side of the hand,

Even though I sometimes feel like I have to prove that I'm in control and have everything together,

I choose to let go of all this societal pressure and any impossible standards I have set for myself,

And instead focus on what makes me feel good about who I am.

Going to the top of the head,

I'm not enough.

Eyebrow,

I have to prove my worth.

Outer eye,

Feeling societal pressure to do more and to be more.

Under the eye,

Feeling pressure to prove that I'm in control and have everything together.

Under the nose,

All of this societal pressure fueling my inner critic.

Under the mouth,

All of this negative self-talk.

Collarbone,

All of this self-judgment.

Under the arm,

This struggle with self-worth.

Top of the head,

Maybe I can start to let go of this need to prove myself.

Eyebrow,

Maybe I can stop being a slave to society's false standards.

Outer eye,

Dialing down my inner critic.

Under eye,

Releasing anything and everything that is preventing me from valuing myself more.

Under the nose,

Letting go of any impossible standards that I have set for myself,

And any perfectionistic tendencies.

Under the mouth,

Choosing to be more comfortable with who I am.

Collarbone,

Acknowledging that I have the ability to empower and support others,

Even when I'm not aware of my positive impact.

Under the arm,

Recognizing that when I share information and my experiences,

I'm helping others to learn and grow.

Top of the head,

Focusing on what makes me feel good about myself.

Eyebrow,

Choosing to be at peace with who I am.

Outer eye,

Recognizing that society's standards are often superficial.

Under the eye,

Choosing to value my authentic self more.

Under the nose,

Choosing to let go of people pleasing.

Under the mouth,

Willing to set healthy boundaries.

Collarbone,

Acknowledging that how I feel about myself does not change my inherent worth.

Under the arm,

I recognize and cultivate my self-worth.

Top of the head,

Recognizing and valuing my uniqueness.

Eyebrow,

Feeling better about myself with each tap.

Outer eye,

Acknowledging my inherent worthiness.

Under the eye,

Appreciating my uniqueness.

Under the nose,

Feeling more at peace with who I am.

Under the mouth,

Feeling more open to recognizing that I'm worthy of love and respect just as I am.

Collarbone,

Becoming more aware of my positive impact in this world.

Under the arm,

Choosing to acknowledge and focus on my unique strengths.

Release the tapping,

Breathing deeply through the nose,

Filling your lungs and belly,

Before releasing the breath slowly through your nose along with any last remnants of self-doubt.

Now tune back into your body and notice what has changed.

Scan your body slowly,

While thinking about your past struggle with self-worth,

And notice what has shifted relative to the start of this session.

Does anything feel different?

Are you feeling a little lighter or maybe a little more relaxed?

And has your score out of 10 come down closer to zero?

Ideally we want the score to drop to a two or below,

But for most of us this can take time,

Especially when we have held on to a lifelong pattern that isn't serving us.

Return to this tapping meditation as often as you need.

The more often you can tap on any thoughts or feelings that undermine your sense of self-worth,

The more you will be able to diminish the stress of believing that you are not enough and bring new information to this outdated mental model.

With time you will be able to rewrite the belief in unwanted thought patterns and bring about lasting change.

Until then,

Keep challenging any thoughts and beliefs that stop you from fully accepting who you are and what you can uniquely offer to the world.