The Tapping Challenge Handbook

Transcription

1 The Tapping Challenge Handbook by Sonal Pandey tap-easy.com

2 The Tapping Challenge Handbook Copyright 2016 by Sonal Pandey All rights reserved. For information Disclaimer: The information contained in this book is educational in nature and is provided only as general information. As part of the information presented here, you will be introduced to a modality known as Emotional Freedom Technique (EFT) or Tapping which is a type of energy therapy. Due to the experimental nature of EFT, and because it is a relatively new healing approach and the extent of its effectiveness, as well as its risks and benefits are not fully known, you agree to assume and accept full responsibility for any and all risks associated with reading this book and processes mentioned herein. 1

3 Table of Contents Day 1: Overwhelm! Day 2: Let Go of the Past Day 3: Self-Acceptance Day 4: Get Organized Day 5: Stop Self-Sabotage Day 6: Quit Negative Thinking Day 7: Stop Worrying Day 8: Overcome Procrastination Day 9: Shatter Upper Limit to Income Day 10: Boost Self-Esteem Day 11: Banish a Craving! Day 12: Allow Better Health Day 13: Forgive and Move On Day 14: Release Guilt Day 15: Acquire Self-Discipline Day 16: Freedom from Frustration Day 17: Overcome Fear of Failure Day 18: Get Unstuck Day 19: Anger Toward Someone Day 20: Money Worry and Frustration Day 21: Believe in Yourself Next Steps 2

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5 Day 1: Overwhelm! Welcome to Day 1 of the Tapping Challenge...are you ready? Today's topic is overwhelm. We live in a society where "being busy" is a sign of success. You can't afford to slow down, you've got to be busy with something or the other.. no? And what does that result in? Overwhelm. Overwhelm builds up to stress... that in turn leads to a burn out. Not to mention lifestyle diseases over time.. So today, we'll tap on reducing the feeling of overwhelm. :) Here's today's Tapping script: Karate Chop: Even though I have "so much to do" and not enough time, I feel like I'm spread thin so often, I deeply and completely love and accept myself. (3 4

6 times) Tapping rounds : Top of the head: I feel overwhelmed Start of the eyebrow: So much to do! Side of the eye: But never enough time. Under the eye: Something's always pending Under the nose: I'm always short on time Under the mouth: Life is passing me by... Collarbone: While I'm stuck with chores! Under the arm: This is no way to live! Top of the head: I'm always doing something Start of the eyebrow: I wish things could be calmer Side of the eye: I wish I could be calmer Under the eye: And do things at human pace Under the nose: Not be run by clocks and deadlines Under the mouth: I wish life wasn't so conditional Collarbone: I wonder if there's a way Under the arm: that I can stop to smell the roses Top of the head: Take time out.. Start of the eyebrow: and still get everything done Side of the eye: Wait, who says I need to get everything done? Under the eye: What if the world won't fall apart Under the nose: if I decide to do things at my pace? Under the mouth: I guess it will be okay 5

7 Collarbone: While I value my responsibilities Under the arm: I choose to value me, too! Top of the head: I find it easy to feel calm and relaxed Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 6

8 Day 2: Let Go of the Past Welcome to Day 2 of the Tapping Challenge...are you ready? Today's topic is letting go of the past. Our life experiences, especially those that involve struggle and emotional pain, can leave a deep imprint on our psyche. That can cause us to get stuck in the past. It means that you haven't been able to step out of the happenings of the past and accept it for what it was. Part of you wants to go back in time to change it. It prevents you from living fully in the present. Your sense of identity starts to feed from what happened in your past. And that is detrimental to your personal growth. So today, we'll tap on letting go of the past. Bring to mind something that happened in your past, even from as far back as your childhood that you still have a hard time "forgetting" or shaking off, then tap along to the statements. 7

9 Here's today's Tapping script: Karate Chop: Even though part of me is still carrying the burden of my past, those happenings still haunt my memories and keep me from moving forward, I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: Part of me still lives in the past Start of the eyebrow: It's stuck there Side of the eye: I can't step out of it Under the eye: I can't let go of the memories Under the nose: I've tried to "forget" Under the mouth: But it all keeps coming back... Collarbone: I've been carrying the burden Under the arm: For so long now.. it's tiring Top of the head: It remains fresh in my mind like it was yesterday Start of the eyebrow: I wish I could shake it off Side of the eye: I wish I wasn't defined by my past Under the eye: I wish I could go back in time Under the nose: And change what happened Under the mouth: So it would no longer affect my present Collarbone: The way it is affecting now Under the arm: What if I didn't have to change anything? 8

10 Top of the head: To live fully in the present? Start of the eyebrow: What if I could see it for what it was? Side of the eye: What happened, happened Under the eye: I know I did the best I could Under the nose: My past made me who I am today Under the mouth: Wiser and stronger Collarbone: Now it is time to let go Under the arm: Keep the learning, let the rest go Top of the head: I'm freeing myself to move forward! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 9

11 Day 3: Self-Acceptance Welcome to Day 3 of the Tapping Challenge...are you ready? Today's topic is self-acceptance. Do you accept yourself as you are? It's a simple question that many people find difficult to answer. At the deepest level, self-acceptance is either complete or not at all, but for most, yes/no feels too limited because you worry about all the things you would like to change about yourself. Self-acceptance is an invitation to stop trying to change yourself into the person you wish to be, to find out who you really are. So if you are up for some self-acceptance tapping, here we go.. :) Here's today's Tapping script: Karate Chop: Even though it is hard for me to fully accept myself just as I am because I'm not good enough yet, I may never be, I'm willing to get closer to the core of who I really am and fall in love with that part of me that is 10

12 authentic. (3 times) Tapping rounds : Top of the head: I can't accept myself as I am Start of the eyebrow: There are facets of me I'm not proud of Side of the eye: I don't think I'm good enough Under the eye: When will I be good enough? Under the nose: I'm not sure I'll ever be Under the mouth: My life is full of musts, oughts and shoulds Collarbone: And all that is wrong with me Under the arm: The more I judge myself, Top of the head: The less I see of who I really am Start of the eyebrow: I reject myself so I can become more acceptable Side of the eye: I criticize myself so I can improve Under the eye: It hasn't helped me become any better Under the nose: It has only made me feel worse about myself Under the mouth: It has only pushed me farther from my authentic self Collarbone: I wonder what would happen Under the arm: If I were willing to accept myself Top of the head: If I were willing to see my worth despite my flaws Start of the eyebrow: I might start feeling good enough now Side of the eye: That would be a good thing Under the eye: Instead of seeing myself through the eyes of others Under the nose: What if I saw myself through the eyes of love.. Under the mouth: Trusted in my goodness.. 11

13 Collarbone: I resolve today to treat myself with kindness Under the arm: This means I can finally stop trying to change myself Top of the head: And fall in love with who I really am! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 12

14 Day 4: Get Organized Welcome to Day 4 of the Tapping Challenge...are you ready? Today's topic is getting organized. Here's a radical idea. The clutter outside is a reflection of the chaos inside. What do I mean by that? You see, when we feel frazzled, can't get our thoughts in order, or simply get overwhelmed, our life starts to reflect that. Things no longer go into their rightful places, we over-commit, we forget, and "the stuff" around us just seems to be closing in on us. The more we look at the chaos outside, the more we start to blame ourselves for not being organized. This cycle cannot be broken by simply forcing ourselves to "clean up" or by packing our "to-do" lists. The idea for today's tapping is to calm those thoughts that make us feel like life is spinning out of control. Doing this creates space in the mind which then reflects in our surroundings. 13

15 As a result, you will find it easier and easier to handle commitments, keep your stuff organized and stay on top of things. Curious? Let's tap. Here's today's Tapping script: Karate Chop: Even though when I see the clutter around me, it overwhelms me, it makes me feel like I'm not in control of my own life, I'm unorganized, I acknowledge this feeling and accept myself deeply and completely. (3 times) Tapping rounds : Top of the head: I can't seem to get my stuff in order Start of the eyebrow: It's all over the place Side of the eye: I'm so unorganized! Under the eye: No wonder I feel frazzled! Under the nose: I don't know how to get around it Under the mouth: I know I've tried Collarbone: Nothing ever sticks! Under the arm: It's hard to change habits Top of the head: It is too much work for me Start of the eyebrow: Arranging, scheduling, it's tough 14

16 Side of the eye: It takes a lot out of me to stay organized Under the eye: And even then.. Under the nose: I can't think clearly amid chaos Under the mouth: Hard to get my thoughts straight Collarbone: Unless I've lined up all the stuff Under the arm: I wish it were easier! Top of the head: I wonder what would happen Start of the eyebrow: If I took a step back Side of the eye: Calmed down and gave myself some space Under the eye: Allowed myself to be Under the nose: Calmer mind, cleaner space Under the mouth: That could work Collarbone: I'm slowing down, pulling myself together Under the arm: Stuff is just stuff, I can take care of that Top of the head: When I first take care of myself! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 15

17 Day 5: Stop Self-Sabotage Welcome to Day 5 of the Tapping Challenge...are you ready? Today's topic is stopping self-sabotage. "Self-sabotage is when we say we want something and then go about making sure it doesn't happen." ~ Alyce P. Cornyn-Selby The thing is, we seldom mean to sabotage ourselves. It's not generally a conscious decision to spoil things - and that's a problem. We can be left with the feeling: "Why did I do that?!" Many of our emotional drivers remain unconscious, which is why chronic self-saboteurs will often use conscious justification (or what seem like excuses) to explain why they had to: - eat that piece of cake when they'd decided to keep off sugar - yell at a co-worker and make a fool of themselves in the process - procrastinate until it was too late and the damage was done This brings me to you... In what area(s) of your life do you think you might be (consciously or unconsciously) sabotaging yourself? 16

18 Bring to mind any incidents where you suspected self-sabotage, and tap along. Here's today's Tapping script: Karate Chop: Even though I have a feeling I might be sabotaging my own efforts, I say one thing and do another, and it leaves me feeling victimized at my own hands, I accept all of me. (3 times) Tapping rounds : Top of the head: Why do I do this? Start of the eyebrow: Going against myself, doing stupid stuff Side of the eye: That comes back to bite me? Under the eye: What's wrong with me? Under the nose: Don't I want me to succeed? Under the mouth: Don't I want me to be happy? Collarbone: Then why o why do I get in my own way? Under the arm: I love making things harder for myself, don't I? Top of the head: It's almost a habit, on auto-pilot Start of the eyebrow: I'm not even aware I'm doing it until it's too late Side of the eye: If a good thing can come my way, Under the eye: I make sure that it doesn't Under the nose: Who can I count on if not me? 17

19 Under the mouth: I'm supposed to be my best friend! Collarbone: When did I learn to be my worst enemy? Under the arm: Who taught me to be this way? Top of the head: I wonder if I can turn it around... Start of the eyebrow: Beating myself up hasn't worked Side of the eye: Would forgiveness help? Under the eye: I forgive myself for my actions Under the nose: I choose compassion for myself Under the mouth: Allowing myself to look past my actions Collarbone: to really understand why I do what I do Under the arm: Promising to support myself no matter what Top of the head: I am becoming my best friend! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 18

20 Day 6: Quit Negative Thinking Welcome to Day 6 of the Tapping Challenge...are you ready? Today's topic is negative thinking. -- Do you often think about difficulties, failure and disasters? -- Do you intently focus on the negative news you see and hear on the TV, or read in the newspapers? -- Do you see yourself stuck and unable to improve your life or your health? -- Do you frequently think that you do not deserve happiness or money, or that it is too difficult to get them? Research shows that humans are evolutionarily wired with a negativity bias. Our minds naturally focus on the bad and discard the good. If you re prone to negative thinking, this might seem disheartening. It s easy to assume that you have no control over your thoughts. But the good news is that it is possible to change our thought patterns and even hardwire happiness into our brains. 19

21 Tapping is a great tool to break the habit of lifelong negative thinking. It allows you to acknowledge the problem and dissolves the root cause, leaving your mind free to think in alignment with your highest good and happiness. Sound good? Let's tap. :) Bring to mind a situation in your life where you feel that you are at a particular disadvantage, where you find it especially hard to think positively and keeping it in mind, tap along. Here's today's Tapping script: Karate Chop: Even though sometimes it feels like nothing good can ever happen to me, my life as a whole feels like a huge disappointment, and even though I suspect it is likely because I have learned to habitually put a negative bent on things, I acknowledge all of my thoughts - positive and negative - and accept myself fully. (3 times) Tapping rounds : Top of the head: It's hard to think positively Start of the eyebrow: It's hard to believe things can turn out okay Side of the eye: I'm wired to think negative, what can I do? Under the eye: Thoughts of doom and failure don't feel good 20

22 Under the nose: But they're automatic and they come and go Under the mouth: Nothing ever feels good enough Collarbone: If I anticipate the worst case Under the arm: Maybe the results won't feel so bad Top of the head: I'm saving myself from future disappointment Start of the eyebrow: I'm avoiding pain Side of the eye: You could call it self-preservation Under the eye: But I'm also aware that what I focus on, grows Under the nose: What I constantly keep in my thoughts, manifests Under the mouth: So by thinking negatively about a situation Collarbone: I'm actually setting myself up for a worse outcome Under the arm: This is not self-preservation, this is self-sabotage Top of the head: Now I feel trapped... Start of the eyebrow: How do I stop this? Side of the eye: What if I don't have to turn myself into the next biggest optimist? Under the eye: What if I could start with noticing my thoughts? Under the nose: Then giving a cold shoulder to negative ones? Under the mouth: The side-eye, the "I'll pass", the "no thanks"? :) Collarbone: and cheer on as positive thoughts come? Under the arm: This could work... maybe... oh yeah Top of the head: Positive thoughts come to me in droves! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 21

23 Day 7: Stop Worrying Welcome to Day 7 of the Tapping Challenge...are you ready? Today's topic is worry. Worrying can be helpful when it spurs you to take action and solve a problem..... but if you re preoccupied with what ifs and worst-case scenarios, worry becomes a problem. You've experienced it too, haven't you? :) Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring, and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective. Luckily, Tapping is great for relief from worry because it helps you deal with the emotions underlying the worry and gently unhooks them, leaving calm, peaceful thoughts. So let's tap. :) 22

24 Bring to mind a situation in your life that you worry about often (or are worried about at present) and keeping it in mind, tap along. Here's today's Tapping script: Karate Chop: Even though I worry about this situation, my mind is clouded by thoughts of fear and anxiety telling me that it's all going to go downhill, and I feel powerless given how little I can do to change the outcome, I accept myself, worry and all. (3 times) Tapping rounds : Top of the head: Something tells me I need to worry Start of the eyebrow: To prevent things from getting out of hand Side of the eye: Worry prepares me for the worst Under the eye: Preparation is key to handling any situation Under the nose: But worrying doesn't feel good Under the mouth: It saps my emotional energy Collarbone: It interferes with my life Under the arm: It thwarts my intention to be at peace Top of the head: It robs my joy of the present Start of the eyebrow: But these thoughts of worry seem so urgent Side of the eye: And pressing... I need to pay attention! Under the eye: They're warning me of what lies ahead 23

25 Under the nose: But who is to say Under the mouth: What worry says *is* what lies ahead Collarbone: Worry builds up on imagined scenarios Under the arm: It stands on a shaky foundation Top of the head: To base my mental state on something imagined Start of the eyebrow: that is a projection of my fears Side of the eye: that may or may not happen... Under the eye: doesn't sound fair - or rational Under the nose: And even if there might be some truth in it... Under the mouth: I choose to take steps that will actually help Collarbone: Instead of dwelling on worrisome thoughts... Under the arm: I choose to thank them and let them go Top of the head: I choose to feel calm and confident! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 24

26 Day 8: Overcome Procrastination Welcome to Day 8 of the Tapping Challenge...are you ready? Today's topic is procrastination. You procrastinate when you put off things that you should be focusing on right now, usually in favor of doing something that is more enjoyable or that you re more comfortable doing. Like putting off exercise or doing taxes. Sound familiar? :) Although, it is not always the unpleasantness of a task that makes us put it off. Sometimes we do it because we don't believe that we can do it right just yet....like starting a business or writing a book. We fear that we won't be successful, and keeping the task pending gives us hope that some day we may be "perfect" enough to finish it. Whatever our motivation in procrastinating, the discomfort that comes from not doing the task is often more unpleasant. 25

27 This is where the concept of constructive discomfort versus useless discomfort comes in. As long as we are procrastinating on an activity, we continue to feel bad about it. This is useless discomfort. When we go ahead and do the activity, the discomfort experienced is constructive discomfort (assuming the activity itself is somewhat important and useful in the long term). Helping yourself along with constructive rewards (a little treat) can help reduce the unpleasantness and spur you toward completion. Tapping can help us shift our perspective so we can embrace some of the short-term discomfort (constructive discomfort) for longer term benefits. So what are we waiting for? Let's tap. :) Bring to mind an activity that you normally procrastinate on (or have been procrastinating on) and keeping those feelings in mind, tap along. Here's today's Tapping script: Karate Chop: Even though I don't want to do this activity, it feels unpleasant, it feels unrewarding, maybe I'm not even the right person and I'm not looking 26

28 forward to doing it - I wish I didn't have to do it at all, I acknowledge my reasons for its avoidance and I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: I've been putting it off Start of the eyebrow: I don't want to do it Side of the eye: I don't even want to think about it Under the eye: Makes me feel bad about myself Under the nose: Makes me feel like I'm just plain lazy Under the mouth: But I do so many other things with no laziness Collarbone: So maybe it's not me... Under the arm: It's the unpleasantness of doing it, that's it Top of the head: I'm not cut out for it Start of the eyebrow: I don't want to trade my precious hours Side of the eye: for an activity that is inherently tedious Under the eye: The reason I have it on my to-do list Under the nose: is because it is useful to me in some way Under the mouth: A boring, longer-term-benefits kind of way Collarbone: It's for my own good Under the arm: What if it didn't have to feel so unpleasant? Top of the head: What if it could become rewarding Start of the eyebrow: even in the short term? Side of the eye: I can make it rewarding - by rewarding myself Under the eye: When I choose to undergo constructive discomfort 27

29 Under the nose: and come out on the other end beaming with pride Under the mouth: I can reward myself for it constructively Collarbone: And the longer term benefits will be a bonus Under the arm: It's a win win! Top of the head: I glide through my tasks because they are always rewarding! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 28

30 Day 9: Shatter Upper Limit to Income Welcome to Day 9 of the Tapping Challenge...are you ready? Today's topic is limited income. Whenever you read about "attracting more money" or "unlimited abundance", especially if you are a salaried individual, part of you may chuckle with disdain: "How can I even think of unlimited abundance when the main source of my income is limited by quantity (salary) month after month?" It feels true because if your job or business is generating only so much money per month, it is reasonable to believe that your abundance is limited by that amount. And to expect anything greater would involve moving mountains... Changing careers or starting a brand new business... Sounds insurmountable, doesn't it? That brings you back to a state of forced contentment. You tell yourself, "I'm destined to be where I am, at least I have this much". 29

31 But a part of you continues to question - unlimited abundance, why not for me? Well, this is the limiting belief we are going to challenge today - that if your income is seemingly limited, you're not a suitable candidate for expecting unlimited abundance (aka massive amounts of money) I know, my whole life turned around magically when I challenged this belief. Yours can, too. So without further ado, let's tap. :) Here's today's Tapping script: Karate Chop: Even though my income has an upper limit, which means I can only earn so much in a given amount of time, and the idea of unlimited abundance is laughable in my case because there are practical limitations, I acknowledge this seeming impossibility and I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: My income is limited Start of the eyebrow: I get this much per month and no more 30

32 Side of the eye: That's just how it is Under the eye: Nothing can change that Under the nose: This is what I have to settle for Under the mouth: Part of me questions it every day Collarbone: Why do I have to settle Under the arm: When so many others have it all? Top of the head: I have to be content Start of the eyebrow: I have to make do Side of the eye: Because this is all there is Under the eye: Or so it looks... Under the nose: I'll never break through this limit Under the mouth: My path is one of slow climb Collarbone: But I'm not that different from them Under the arm: What if this limit is but an illusion? Top of the head: What if I am not really limited by it? Start of the eyebrow: What if I am capable of shattering it? Side of the eye: So if it is not real, that means... Under the eye: I can be wealthy, abundant, limitless! Under the nose: I don't have to know it all Under the mouth: I just have to be willing Collarbone: I just have to allow myself to dream Under the arm: Universe will show me the way Top of the head: I'm ready to claim my unlimited abundance! Take a deep breath and relax. You may need to repeat tapping through 31

33 this script a few times until you find adequate relief. 32

34 Day 10: Boost Self-Esteem Welcome to Day 10 of the Tapping Challenge...are you ready? Today's topic is self-esteem. Self-esteem answers the question, How do I feel about who I am? We learn self-esteem from life experiences and the opinions we believe others hold of us. We form our opinion of ourselves using that information. Sometimes that can result in a low self-esteem. Low self-esteem is a negative evaluation of oneself. This type of evaluation usually occurs when some circumstance we encounter in our life touches on our sensitivities. From then on, we start behaving in self-defeating ways that do not serve us. We fail to tune into our highest strengths and hold a low opinion of ourselves, comparing ourselves to others and feeling bad in turn. So do you see how detrimental a low self-esteem can be to one's 33

35 happiness? Mind you, it doesn't have to be an extreme case of low self-esteem for one to sit up and take note.. If you catch yourself acting from a point of low self-esteem (even if occasionally) you will benefit from this kind of Tapping. Let's tap for a self-esteem boost. :) Here s today s tapping script: Karate Chop: Even though I do not give myself the credit I deserve, it feels like I'm not good enough compared to others, I really should be doing better, but I don't seem to have it in me to be successful and self-confident, I am willing to learn how to start seeing the good in me and accepting myself more and more. (3 times) Tapping rounds : Top of the head: I don't feel so good about myself Start of the eyebrow: I'm putting myself down all the time Side of the eye: I feel flawed Under the eye: Like I'm lacking somehow Under the nose: I really could be doing better Under the mouth: I'm not happy with the way I've turned out 34

36 Collarbone: Even when I try to think positively of myself Under the arm: It doesn't last Top of the head: I'm not measuring up Start of the eyebrow: To society's standards of success Side of the eye: To my own definition of how I should be Under the eye: This is all wrong Under the nose: I want to go back and ask for a different "me" Under the mouth: A version of me that excels Collarbone: A version of me that exudes confidence Under the arm: Now that would be awesome! Top of the head: I wonder if there's already a bit of that in me Start of the eyebrow: And I only need look for it Side of the eye: By applying myself to things I'm good at Under the eye: I'm open to exploring my strengths Under the nose: And finding out how good I really am Under the mouth: I just haven't uncovered my hidden strengths yet Collarbone: When I do, I won't be sorry for myself anymore Under the arm: And that exploration starts today Top of the head: Get ready world, here I come! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 35

37 Day 11: Banish a Craving! Welcome to Day 11 of the Tapping Challenge...are you ready? Today's topic is food cravings. No matter how reasonable you are with your life choices, cravings for unhealthy food items can hit hard. They arise out of a desperate need to soothe and comfort ourselves with food. More often than not, we go ahead and cave in, knowing full well we shouldn't be eating that food. Tapping, thankfully, is the silver bullet that can stop a craving in its tracks. Let's try it. :) Bring over or bring to mind a food that you particularly crave. Now close your eyes and feel this food with all your sensations, answering these questions to yourself: 1. What is the shape and color of this food? (imagine yourself holding it in your hands) 2. How does it smell? (smell it or recall its smell) 36

38 3. How is its texture? (smooth candy or crunchy chips or bubbly soda) 4. When you take a bite of it, does it make a sound? (guzzling the soda, sucking on candy) 5. How does it taste? (take a bite or recall the taste) OK, so now we have primed ourselves for the session. Holding on to these sensations, tap along. Here's today's Tapping script: Karate Chop: Even though no matter how hard I try or how bad I make myself feel about it, I cannot resist eating this food, I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: I cannot resist this food Start of the eyebrow: All my senses are asking for it Side of the eye: I'm hungry for it Under the eye: I cannot stop myself Under the nose: I have to have it Under the mouth: Or I'll keep thinking about it Collarbone: Until I eat it Under the arm: I know I shouldn't eat it Top of the head: But I can't control the craving 37

39 Start of the eyebrow: This crazy craving Side of the eye: My resolve is weak right now Under the eye: I know I will eat this food Under the nose: Only to feel guilty later on Under the mouth: I'm not thinking of later! Collarbone: Why should I deprive myself? Under the arm: I need it now! Top of the head: But it's not a good choice for me Start of the eyebrow: I need to take a step back Side of the eye: This is not the road for me Under the eye: I'm slowing down, thinking clearly Under the nose: Taking a deep breath Under the mouth: I'm okay - with or without this food Collarbone: I love myself, I forgive myself Under the arm: I choose a different road Top of the head: Just for today, just for me! 38

40 Day 12: Allow Better Health Welcome to Day 12 of the Tapping Challenge...are you ready? Today's topic is better health. Whether or not one is currently experiencing any health problems, there's always scope for better health, no? :) Now you may be wondering how it is possible for a single Tapping script to address all kinds of health issues for everybody... And you would be right. After all, the power of Tapping lies in how specific we can get with what ails us. So a Tapping statement like "this stabbing pain in my left shoulder that acts up every time I lift my arm" will get you better results than just saying "this shoulder pain". While that is true, in today's Tapping session, we are coming at it from a different angle. We are going to get out of our own way when it comes to healing. That way we can "allow" healing to take place no matter where it is needed in 39

41 the body. When we allow healing, our circumstances start to change to attract the right people, events, methods and medicine that can lead us to wellness. Sound fair? :) So then tune into any health issues that may be causing concern or discomfort, and tap along.. (there is a special disclaimer with today's Tapping - for your safety and mine, this should not be perceived as an alternative to traditional medical care) Here's today's Tapping script: Karate Chop: Even though I'm dealing with health issues that won't let up, they prevent me from living my life fully and freely, and I'm sick of it sometimes, I am willing to get out of my own way and make space for healing to take place as I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: I've been dealing with health challenges Start of the eyebrow: Feeling powerless before them.. 40

42 Side of the eye: They get better and then they get worse Under the eye: There's no respite Under the nose: I have to live my life "around" them Under the mouth: Making adjustments I'd rather not Collarbone: Restricting myself from things I like Under the arm: Suffering discomfort and distress Top of the head: When will I get better? Start of the eyebrow: Will I get better? Side of the eye: I deserve a break! Under the eye: I deserve healing Under the nose: It's been too long Under the mouth: Something's got to work Collarbone: It feels like I'm pushing against a wall Under the arm: And tiring myself out in the process Top of the head: What if I didn't have to push at all? Start of the eyebrow: But just allow? Side of the eye: Let in healing.. Under the eye: What if it was not a fight? Under the nose: But an invite to accept healing? Under the mouth: I could do that... Collarbone: Get out of my own way Under the arm: Invite healing everywhere it's needed Top of the head: I'm stepping up to claim the gift of healing! 41

43 Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 42

44 Day 13: Forgive and Move On Welcome to Day 13 of the Tapping Challenge...are you ready? Today's topic is forgiveness. Nearly everyone has been hurt by the actions or words of another. These wounds can leave you with lasting feelings of anger, bitterness or even vengeance. By embracing forgiveness, you can also embrace peace, hope, gratitude and joy. Generally, forgiveness is a decision to let go of resentment and thoughts of revenge. Forgiveness doesn't mean that you deny the other person's responsibility for hurting you, and it doesn't minimize or justify the wrong. You can forgive the person without excusing the act. We also may think that we have to be friendly with them again, or go back to the old relationship. Needn't be so. Forgiving someone can be hard, but it gets easier if you look at it as a way of freeing yourself from the hurt and moving on. 43

45 So if forgiveness is something you could bring more of into your life, you'll benefit greatly from the Tapping we'll do today. :) Bring to mind a person who did you wrong and keeping those feelings in mind, tap along... Here's today's Tapping script: Karate Chop: Even though I've been holding on to resentment against this person, even thoughts of revenge, because what they did was wrong and nothing anyone says can change that, I'm open to reclaiming my peace and joy by looking into the possibility of forgiveness. I don't have to condone their actions, only free myself to release the hurt and move on. (3 times) Tapping rounds : Top of the head: I can't accept what they did Start of the eyebrow: Forgiveness is out of the question Side of the eye: Forgive them? Under the eye: So they can go scot-free and be merry? Under the nose: No thanks Under the mouth: They should be punished Collarbone: They should get a taste of their own medicine Under the arm: Then they'll know not to do it again! Top of the head: That reminds me, I'm still hurting 44

46 Start of the eyebrow: I'm still carrying vengeance Side of the eye: That continues to drag me into negativity Under the eye: Crowding out my thoughts of joy Under the nose: Makes me distrustful of the world Under the mouth: Makes me want to get even Collarbone: Wait, what they did is changing ME! Under the arm: For the worse! Top of the head: I wonder if I could step out of this negativity Start of the eyebrow: And find that place of forgiveness within Side of the eye: Reach into my compassion Under the eye: And forgive this person Under the nose: Not saying what they did was okay Under the mouth: It'll never be Collarbone: But I'm allowing myself to be okay Under the arm: Feel better, reclaim my peace Top of the head: Forgiving, and choosing to move on! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 45

47 Day 14: Release Guilt Welcome to Day 14 of the Tapping Challenge...are you ready? Today's topic is guilt. What is guilt? Guilt is - feeling remorse or negatively judging yourself for things you either did or did not do in the past, which you believe had a negative effect on someone or something else. No matter how conscientious we may be in our thoughts and actions, accumulating at least some guilt through life experiences is unavoidable. After all, if we never felt remorse or guilt, how could we ever care about how our actions may have hurt others? We hang on to it as a way of punishing ourselves. We think we need to stay feeling guilty as a way of acknowledging our perceived mistakes. Overcoming guilt is about learning from our past actions, choosing different behavior in the future, and then letting it go. 46

48 With all this much stacked against guilt, how about we do some Tapping to start releasing it from our system right now? :) Bring to mind something you did, or didn't do that still creates feelings of guilt in you, and tap along.. Here's today's Tapping script: Karate Chop: Even though I feel guilty because I shouldn't have done what I did, or didn't do, and it keeps making me feel bad about myself, I am willing to learn from my experience and allow the guilt to go as I deeply and completely accept myself for all that I am and have been. (3 times) Tapping rounds : Top of the head: I can't excuse myself for what I did Start of the eyebrow: I should have behaved differently Side of the eye: I should have known better Under the eye: This guilt weighs me down Under the nose: Callous, careless, what should I call myself? Under the mouth: I keep feeling bad Collarbone: I'm punishing myself Under the arm: Guilt keeps me in line Top of the head: Guilt keeps me honest Start of the eyebrow: But it also prevents me from believing in myself 47

49 Side of the eye: It drags me down emotionally Under the eye: I know what I did was wrong Under the nose: At the time, I didn't know any better Under the mouth: I did what I thought was best.. or passable Collarbone: It was obviously a mistake Under the arm: What if lifelong guilt is not the solution? Top of the head: I wonder if there's a lesson in there.. Start of the eyebrow: And if I embrace the lesson Side of the eye: the guilt will melt away.. Under the eye: Guilt is nothing but a call from my conscience Under the nose: To take the lessons and do better next time Under the mouth: Guilt is just a signal Collarbone: It doesn't mean I have to loathe myself forever Under the arm: Knowing this, I can let the guilt go now Top of the head: I'm choosing to forgive myself at last! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 48

50 Day 15: Acquire Self-Discipline Welcome to Day 15 of the Tapping Challenge...are you ready? Today's topic is self-discipline. Every single day, we re faced with countless little decisions. Should I exercise today or skip it? Should I eat this sugary cookie or go get an apple from the refrigerator? Yep, decisions like these. :) They require immense self-discipline to get right. In these moments, we have to decide between what s good for us and what s easy, comfortable, safe. Individually, most of these decisions are fairly inconsequential. But together, they add up. They compound. Today we'll tap on developing the ability to make better choices that are in alignment with our highest good and happiness - choices that require us to step into step-discipline. 49

51 No excuses here... :) So now bring to mind an area of your life where you feel that you could do with a healthy dose of self-discipline whether it be work, exercise, eating habits, what have you, and tap along.. Here's today's Tapping script: Karate Chop: Even though I have no self-discipline when it comes to this thing, I fail myself constantly, I decide and then I let myself down, and it makes me feel angry and ashamed, I'm choosing to accept myself for all that I am and all that I am not. (3 times) Tapping rounds : Top of the head: I have no will power when it comes to this thing Start of the eyebrow: I decide, and then I fail at it Side of the eye: I make promises to myself Under the eye: Only to break them in a moment of weakness Under the nose: I lie to myself again and again Under the mouth: Makes it hard to gain my own trust Collarbone: If I can't trust myself, who can I trust? Under the arm: I look at all these people Top of the head: Who have their game together Start of the eyebrow: Who have it all under control 50

52 Side of the eye: And I feel ashamed Under the eye: Knowing I'll never be able to rake up the discipline Under the nose: I'll set high goals only to let myself down Under the mouth: With each failure, my resolve weakens further Collarbone: I wonder why I do this? Under the arm: I wonder why I believe I can't be disciplined? Top of the head: What if I could keep my focus steadfastly on myself? Start of the eyebrow: And every time I got tempted to stray from my goals Side of the eye: I need only look within and ask with self-love Under the eye: Is this the right thing to do? Under the nose: Will it benefit me in the long run? Under the mouth: Then listen with intent and attention Collarbone: And only go ahead if I get the green signal - a warm, fuzzy feeling Under the arm: from the all-knowing Higher Self that always means well Top of the head: It's easy to make the right choices when answers come from within! (Feel free to substitute Higher Self with Universe / God / Source or any other phrase that feels more in alignment with your personal beliefs) Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 51

53 Day 16: Freedom from Frustration Welcome to Day 16 of the Tapping Challenge...are you ready? Today's topic is frustration. Frustration is the feeling of being upset or annoyed, especially because of inability to change or achieve something. Frustration is common when you're trying to achieve something, like lose weight, get healthier or get a raise at work, but are not seeing desired results. It can also arise when we feel that we are a victim of our circumstances: -- a long, tiring daily commute to work -- tight money situation despite two jobs -- health issues that won't improve -- relationships where the other person isn't responding the way we'd like them to... Reasons to get frustrated are aplenty... :) Frustration is not necessarily bad since it can be a useful indicator of the problems in a person's life and, as a result, it can act as a motivator to change. 52

54 However, when it results in anger, irritability, stress, resentment, depression, or a spiral downward where we have a feeling of resignation or giving up, frustration can be destructive. So which area of your life do you feel isn't turning out as you would like it to? What makes you frustrated? Bring it to mind, and focusing on those feelings, tap with me... Here's today's Tapping script: Karate Chop: Even though I am frustrated because my situation isn't turning out as I had hoped, despite my best efforts, and this makes me feel annoyed and discouraged, I accept myself fully and unconditionally. My frustration is telling me that I deserve better. (3 times) Tapping rounds : Top of the head: I feel frustrated with my situation Start of the eyebrow: There's just no letting up Side of the eye: How long can I go on like this? Under the eye: Poor me Under the nose: I'm trying so hard Under the mouth: I deserve so much better Collarbone: I feel discouraged 53

55 Under the arm: Results are not in proportion with my efforts Top of the head: I need things to get better Start of the eyebrow: How long can I go on like this? Side of the eye: It takes immense will power to suffer through this Under the eye: There are things I can control Under the nose: And things I can't Under the mouth: I feel like I'm fighting against forces of nature Collarbone: Who seem to win no matter what I do Under the arm: I'm tired of this $hi#! Top of the head: Yet there's something within Start of the eyebrow: That prods me on Side of the eye: Keeps me going despite failure Under the eye: Despite frustration Under the nose: That inner warrior wants me to win Under the mouth: Fire within is stronger than any force of nature without Collarbone: I'm committed, nothing can faze me! Under the arm: Frustration is a sign that things are about to get better Top of the head: Because I am getting better! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 54

56 Day 17: Overcome Fear of Failure Welcome to Day 17 of the Tapping Challenge...are you ready? Today's topic is fear of failure. This is where I would insert a pithy quote about failure. :) But I know better than that. For failure I needn't quote anyone because I've had first hand experience of it. Massive success, but also massive failure. And every time, I've fought my way out of failure. This is what I've learned - failure can make you or break you. Whatever you allow it to do to you. When we fail, we temporarily reach a very malleable state of mind - in that state of mind, we can learn whether to face failure head on, or to run away from it. If we decide to be afraid of failure, then from then on, our world starts to close in on us. Our comfort zone narrows, our horizons shrink and we 55

57 take on a cynical view of life. Not that there's anything wrong with being more practical-oriented. But fear of failure prevents us from stretching our wings. So we'll never know how far we could have gone, because we stop trying. So... let's knock this fear of failure off, shall we? :) Bring to mind an area of your life, a project, a dream, a goal, where you feel that you are failing or are doomed to fail, and tap along with me.. Here's today's Tapping script: Karate Chop: Even though I fear that I'm going to fail because all signs say so, and it is pretty much the norm in my life anyway, I'm choosing to give myself enough credit for putting my best foot forward no matter where I land as I deeply and completely love and accept myself. (3 times) Tapping rounds : Top of the head: What if I fail? Start of the eyebrow: It's known to happen Side of the eye: I've learned it the hard way Under the eye: Falling flat on my face Under the nose: Tasting the bitterness of failure Under the mouth: And sheepishly admitting - I failed 56

58 Collarbone: Failure will cost me dearly Under the arm: I'm not game for more failure Top of the head: Not that stupid to try again Start of the eyebrow: It's all good to dream big Side of the eye: But it sucks to fail Under the eye: The more I fail Under the nose: The more convinced I become of failure Under the mouth: I'm going to fail, can't I see it? Collarbone: People like me don't succeed Under the arm: I'm wired for failure Top of the head: Yet a part of me won't rest Start of the eyebrow: Until I have gone after what I want Side of the eye: Risking failure and dire consequences Under the eye: Because somewhere I know Under the nose: Failure is merely feedback Under the mouth: I've seen failure before Collarbone: I can deal with it Under the arm: All part of the package Top of the head: Failure can't break me, it only toughens me! Take a deep breath and relax. You may need to repeat tapping through this script a few times until you find adequate relief. 57

59 Day 18: Get Unstuck Welcome to Day 18 of the Tapping Challenge...are you ready? Today's topic is getting unstuck. Before we jump into today's Tapping, I have to tell you that I'm planning a big surprise for you (a pleasant surprise) but I can't reveal more about it just yet, so stay tuned... :) We've all had times in life when we felt stuck. We crave excitement, we crave results, we crave to break out of the "stuckness". To deal with this, we start resisting the "sameness". The more we resist, the more it persists. Nothing changes because nothing is changing. Relationship goals, weight issues, money situation, career progress, whatever it is, sometimes we just can't seem to make any headway. We feel like we're in a vacuum and the world is passing us by. The cure surprisingly, is not in the fight we put up to get unstuck. 58

60 The cure is in surrender. The cure is in getting out of your own way. Many times, we feel blocked or stuck because there's a part of us that unbeknownst to us, is resisting change - in order to keep us safe. When we allow ourselves to acknowledge any such limiting beliefs and release fear of change, we are essentially surrendering to change, we're making space for change to take place. Well, that's the idea behind today's Tapping, so let's go. :) Bring to mind an area of your life where you feel stuck, and tap along with me... Here's today's Tapping script: Karate Chop: Even though I feel stuck because I'm not making much progress, nothing is happening for me, nothing I do is changing things for me, I deeply and completely love and accept myself. I acknowledge these are tough times and I appreciate my need to want a change. (3 times) Tapping rounds : 59