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Do You Have One Foot on the Gas and One Foot On the Brake?

There is a very important reason for the words we include in our EFT Tapping Set Up Statements.

Acknowledge the Feelings – while tapping on the side of both hands

We say, “Even though I have this fear…” This is an important aspect of the practice, to acknowledge what we are truly feeling and not try to push it away or deny our feelings. There is great benefit in allowing ourselves to feel the fear, or other strong emotions, and allow the energy to move.

Speaking to the Part of Us That Resists Change

Then we say, “Whatever part of me is holding on…”
This is where we get to the “one foot on the gas and one foot on the brake” feeling. We may want very much to release the fear, to feel better, to be more confident, and to move forward. Humans resist change – that’s what we do for protection. In our EFT Tapping practice we can make friends with the parts that are holding us back, even if they are protecting us!


Using Choice Statements

Once we have addressed our fear, for instance, and spoken to the parts that are holding us back, we can shift to Choice Statements by saying: “And I now Choose to be open, to be willing, to relax and let go of the fear and allow the energy to move.”


Reminder Statements – tapping around on the body points

Then we continue the practice while tapping around and repeating a simple reminder statement, such as: “All this fear, all this deep fear, I’m really feeling it in my body. All this fear, all this fear. I’d really like to let it go.”


Tell the Story While Tapping

Or you might say whatever comes to mind while paying attention to your body sensations and emotions: “All this fear, it’s really holding me back, all this fear, I’d really like to let it go. All this fear, I’m really scared about the future. All this fear, I want to move forward. All this fear, I’m feeling so numb.


Releasing Round with Choice Statements

When you begin to feel calmer and the fear has been reduced, do another round, alternating on the body points: “This remaining fear, it’s time to let it go. This remaining fear, that I’m holding in my body, it’s safe to relax and let go. This remaining fear, I’m ready to release this fear from every cell in my body.”


Gratitude Tapping to Complete Your Practice

Remember to complete your practice with Happy Tapping: “I am so grateful for the healing. Grateful for my strong, flexible, healthy body. Grateful for my home, family and friends. So grateful for all of the blessings in my life.”


You are not alone. We are all in this together. Please continue to take good care of yourselves and focus on well being, strength, loving kindness and hope for all beings.

Self-Care For Challenging Times



How are you faring through these extraordinary times?

As you know I’m all about healthy Visioning practice and I suggest that we practice focusing on and give thanks for our healthy bodies every day, rather than all of the negative news and virus cell images.

I thought I’d share some of the things that are sustaining me these days as we continue our protecting and adapting measures to contain the epidemic. Take what you like and leave the rest (or share with family and friends that are struggling with the sustained circumstances):

Daily spiritual practice – (whatever that is for you…) – Meditation, Chanting, Yoga, Qi Gong, Journaling, Pilates, Dance, Art, Crafts, Knitting. Always helpful to practice at the same time every day, to solidify healthy habits and to calm and relax body and mind.

Minimize watching and listening to the news – especially before bedtime. Stay informed in any way that feels necessary to you. Think about filling your consciousness with hope, beauty, fun, loved ones, pets, games, music.

Plan, shop on-line, cook and enjoy nourishing meals – Do your best to eat real food, drink lots of warm juicy water all day long (iced drinks chill your digestive system) and go light on alcohol and sweets.

Music videos & concerts – I am most heartened, nourished and filled with joy by enjoying so many of the wonderful concerts that are being posted by musicians all over the world.

Get quality sleep – Go to bed at the same time every night, get up at the same time every morning. Unplug from all media an hour before bedtime, including TV. practice progressive relaxation – breathing into your body from head to toes or toes to head – until you feel calm and ready for sleep.

Tapping (EFT) Practice – A bit of tapping every day to stay calm or any time you need to acknowledge and release uncertainty, anxiety, stress and overwhelm. My latest tapping fun has centered around conversations with my body for clarity and guidance.

Washing Hands & Physical Distancing – Please, please continue to be mindful to protect your family, friends and neighbors. I know this can be a drag and it’s working to contain and reduce the epidemic. Truly.

Gentle Re-entry into the World – At some point we will be back out in the world and resuming our shopping, schooling, working and socializing. Please continue to be mindful as we begin to move back into the world together.

May we all continue to stay centered, calm,healthy and connected to one another.

The Simplest Relaxation Practice

I believe this is a good time for all of us to return to our basic self-care routine – or to establish one that feels good:

  1. Get up and go to bed near the same time every day.
  2. Drink plenty of room temperature water all day long.
  3. Prepare and eat nourishing real food every day.
  4. Minimize alcohol, sugar, packaged food and the news.
  5. Stay as active as possible with walking outside when possible, yoga and pilates inside.
  6. Stay in touch with loved ones and friends by phone or internet.
  7. Practice relaxation techniques, meditation, prayer or mindfulness daily to help keep your nervous system calm.
  8. When you feel anxious or fearful, ask yourself what would feel good and do that – a bath, movement, drink water, a nap, call a friend, journal and write down how you are feeling.

When all else fails – make art, make music, clean out closets, watch movies, organize your files, join an on-line support group, such as Adult Children of Alcoholics (ACA).
Give thanks for all of the drivers, health care workers, chefs and cooks, teachers, lab technicians, first responders and anyone else who are on the front lines keeping us nourished and safe.
And, of course, wash your hands often, clean surfaces – especially eye glasses, cell phones, door handles, counters and light switches. We will get through this together!

Tapping to Relieve Cravings

Do you crave sugar, cookies, chocolate, chips or other foods that may not be the most nutritious or wise choices?   Me too!  I’m in the early stages of getting off sugar.  Ahhhh…  

You may have noticed that it’s in everything!   I feel so much better when I don’t consume sugar.  Less joint pain, more energy, better digestion and improved sleep.   So here is a Tapping Practice to help us all relieve the cravings.   Settle yourself down.  Take a few deep cleansing breaths.  Close your eyes and check in with your body and your emotions.   What are you feeling when you crave these foods?   You may choose to tap on the cravings (symptoms), on the emotions (feelings) or even on the physical sensations.  Here’s an example:  

Set Up Statement: (while tapping on the side of both hands)Even though I really, really want this chocolate and part of me doesn’t want to let go of this craving, I choose to love and accept myself and all my feelings.   (If you are not able to say “I love and accept myself“, try saying “I accept myself and all my feelings.”  Or “I choose to relax and let go.”)  

Reminder Statements:  (tapping around on the body points)Eyebrows:  I need to eat this chocolate.   Side of eyes:  I can feel the cravings building up inside.   Under eyes:  It feels to intense!   Upper lip:  I know I’ll feel better after I eat this.   Chin:  I just want relief from the cravings.   Collarbones:  I don’t want to give it up.   Under arms:  This is really hard and uncomfortable.   Ribs:  I can choose to eat whatever I want.   Wrists:  All these intense feelings coming up.   Top of Head:  Acknowledging my feelings and thoughts.  

Note:  If you are new to EFT tapping, visit:  www.permissiontorelax.com for more information and look for my videos on Youtube.   Pause and check in with your body, your feelings and thoughts. Has the intensity of the feelings changed?  Any new insights about your behavior?  Any memories appeared, especially from childhood?  

Set Up Statement:Even though I feel calmer and clearer about the cravings, part of me might still be holding on, maybe because it helps me feel safe.  So whether it’s conscious or unconscious, I’m acknowledging my feelings and choosing to open to the healing with love and acceptance.

Reminder Statements:Still feeling the craving *** I really want this chocolate *** It tastes so good *** This is a habit *** What if I could slow down and breathe? *** Feeling the uncomfortable feelings *** These intense cravings ***  Maybe there’s another way *** I’m open to new ways of comforting myself *** I choose to feel calm and centered *** This feels so good.   Check in again and commit to a bit of tapping before you take action on eating the foods you crave – especially between meals, before bed and in the car.   Repeat this affirmation often.

An EFT Success Story

Working With Imagery, Intuition & Transformation!

With her permission here is what Haley shared with me:


“So I actually sat down to do some tapping on my own (I’m not good at remembering to do it) because I was feeling particularly down and frustrated and wanted to share what I discovered.
I was feeling extremely defeated, like I’ve had this war raging inside of me every single time I have to make a decision of whether to eat and what to eat, and I felt exhausted, like I just wanted to give up, and rather in despair about all of it.

I tapped on the fear of deprivation and I got this image of a tiger guarding a cave, full of all of my indulgences, and it felt like it was a survival thing. Like the tiger was guarding all this stuff because it/I could not survive without it.
So I delved into that and discovered that I’m afraid of what my identity will be without all of that. Will I still be fun, will my friends still love me and want to hang out, will my marriage still be exciting?


Who will I be or become without all of my indulgences, and that’s scary as hell, so the “tiger” has been holding onto all of that for dear life as a protective mechanism.
So then I did an affirmative positive tapping round talking to and thanking the “tiger”, and imagining it stepping to the side and allowing me out of the cave, and a term you used in our recent session popped up – hatching. I’ve always had a thing with butterflies, so the hatching out of a cocoon image really resonated. So I imagined sprouting wings and flying away outside the cave where it is, in fact, bright and sunny and far more exciting.

I wanted to write it down and share so that I don’t forget and so we can come back to it all in our next session.”

I am celebrating with Haley and am so grateful for her willingness to share her healing journey with me and with all of you.


Have you felt held back in your healing practice?
Have you felt discouraged, frustrated and defeated?
Have you longed for clarity about your stuck places?

I know we have all had these feelings and experiences at one time or another. I know that our subconscious minds speak to us with imagery and we can open to this guidance for clarity and allow the images to transform for us.


Please return to your meditation and tapping practice for a few minutes every day to stay in alignment, to tune into your intuition, body wisdom and divine guidance and especially remember to tap when you are most challenged and allow the energy to move.
We are all guided, supported and protected. We are all moving, growing, expanding and healing at all times.
Between now and the Winter Solstice on December 21st, allow yourself to find some quiet time to turn within and open to your inner wisdom in the form of images, metaphors and ideas.


Focus on an area where you feel stuck.
Choose an area of your life where you want forward movement.
Ask – if this symptom had a voice or an image,what would it be?


Accept whatever comes or doesn’t come and tap while opening to the message revealed to you by your guidance/intuition. May you enjoy the rich, dark, potent and vibrant winter time while celebrating the return of the light.

How Bundling Baggage Heals the Past

 
One of the first tapping techniques I learned years ago was called the Personal Peace Process.
It involved making a list of all of the events, relationships and circumstances from the past that you want to heal.  Then tapping on one item each day, until you have reduced the intensity on it all.
Ahhhhh…
And then I learned a much quicker and more effective way to heal and release the past called Bundling Baggage.
We’ll practice this in class together this week and you can practice this on your own as well.
1.  Choose the topic for your tapping session – an illness, a relationship, an event, such as an accident or a big disappointment.  You might even choose your childhood or past relationship for the session.
2.  Imagine that all of the details of your chosen topic are placed in front of you in a big pile.
3.  Describe the pile visually – size, color, shape, smell – is it like a big pile of steaming dung?
Is it as big as a car, as big as a house, as big as a mountain?
4.  Take note of the intensity of the pile when you begin.  On a scale of 0 to 10, with 10 being the highest, how intense does the pile seem?
5.  Tap on the pile with your Set Up Statement:
Even though I have this big, steaming pile of dung – and part of me is holding on – for whatever reason, I choose to release and let go with love and acceptance.”
Even though I have this huge pile – it’s as big as my house and it’s dark and scary looking, part of me is holding on, for whatever reason – maybe it’s keeping me safe.  I now choose to be open and release this pile.  I love, accept and forgive myself, and I am safe.”
5.  Tap around on the body points with your Reminder Statements:
This big, steaming pile of dung – big steaming pile – big steaming pile.  It really stinks!  This big, steaming pile.”
You can speak about the details as you are tapping, or simply repeat what you are calling the pile for now.
6.  Continue to tap on the pile, seeing it in front of you, until the intensity begins to come down.
7.  Close your eyes and Check In with the image of the pile in front of you.  Has it changed?  Gotten smaller?  Transformed into something else?
8.  Come back with a revised Set Up Statement and tap around some more on the body points.
9.  You may be amazed that the pile gets smaller, less intense and may even transform into something else.
When I first did this tapping exercise I started with a swamp and it turned into a meadow.  I was amazed!
 
Be gentle with yourself – be playful with this process – pretend you can see the pile.  
 
Your subconscious mind works with imagery and may surprise you with information and details you haven’t expected.  Allow this to be light and enjoyable.
Your willingness to release the past is the key to releasing your accumulated baggage and it’s effect on your life and health.
Happy Tapping!

Give Your Critical Voice A New Job!

All of us have experienced the nagging of our critical voice.  My theory is that this is the function of the ego trying to keep us safe.  It can be annoying, discouraging and persistent, I know.  Ahhhh…
And we are fully capable of becoming more aware of the inner criticand redirecting that conversation.
1.  Begin by observing what you are saying to yourself inside your head all day long.  Warning – this can be shocking!
2.  Be grateful for the part of you that is keeping you safe.  Pat your heart and say, “thank you for keeping me safe – I’ve got this”.
3.  Set an intention to catch yourself and shift to a more positive, encouraging thought.
4.  Be gentle with yourself as you practice noticing what is going well in your day.  We are reprogramming our minds to pay more attention to what goes well and less attention to potential danger – creating new neuro pathways.
5.  Pause when you notice the critical voice, shift your awareness to what feels good and savor the goodness for 10 seconds.
6.  Rinse and repeat.
Let me know how you do with this practice.  You can even practice when meditating – rather than struggling to quiet your mind.  Ahhhh…
Today I am enjoying a lovely avocado and packing to prepare for a four day yoga retreat weekend with my sister friends.  Take very good care of yourselves and happy practicing.

Awareness Practice

Awareness Of the Breath   

Often when I’m teaching someone who is new to Meditation, they will say:  “I can’t meditate – I can’t quiet my mind.”

 That’s when I love to suggest that thinking of it as AWARENESS PRACTICE and simply focusing on the breath can be so helpful.   Meditation is not something mysterious and mystical.  It is simply a technique and a tool to train our minds to stay in the present moment.  Sitting quietly and focusing on the sensations of the breath can help to quiet the thoughts and calm and body and mind.  Even noticing the breath throughout the day can bring us back to center and release anxiety.

Awareness of the Body Sensations A very effective way to improve our well being is to practice noticing when you feel tension and congestion in your body.  Basically catching yourself in habits of physical tension and responding mindfully.   I have been practicing noticing tension in my shoulders.  I seem to accumulate tension there and catch myself often tightening those muscles throughout the day.  Every time I catch myself holding tension there – I get up and jiggle, breathe, stretch – especially with arms over my head – and remind my body to relax.

Awareness of the Environment We are all surrounded by the sounds of traffic, machinery, television and other people.  Perhaps you also add music in your home, car or in your headphones.  Do you ever simply enjoy sitting in silence?  One of the most wonderful benefits of Meditation is turning our attention inward to unplug from the external world.  This is very calming and allows us to listen within – to our own intuition and wisdom.   Is your living space comfortable and calming?  I’ve been on another round of clearing clutter from my home – sorting, tossing and donating feels so satisfying and leaves me with only those things that I truly love and enjoy.  Being more intentional with what I allow into my space helps me to appreciate the beauty and creativity I’m bringing into my environment.  

Awareness of Self & Others Another way to practice Mindfulness, is to pay conscious attention to how you interact with other people.  Notice who you enjoy being around.  Notice who drains your energy and who is fun to be with.  Make conscious choices about where you put your energy and time.  Allow time for your own self-care and rest.  I say Yes-And.  Yes – I take good care of myself – And – I enjoy time with friends and family.    

Tapping for Caregivers

Set Up Statements:“Even though I have all these responsibilities and it’s exhausting, I love and accept myself and all my feelings.”Even though I feel frustrated and overwhelmed and part of me is holding onto these feelings, for whatever reason, conscious or unconscious, I choose to relax and take care of myself with love and acceptance.”

Reminder Statements:  All this responsibility *** So much to do and so little time *** All this pressure *** So many details *** It feels like it’s all up to me *** I feel exhausted *** So many decisions *** It’s just too much.

When You Begin to Feel Relief

Set Up Statement:“Even though I feel calmer and more relaxed, part of me might still be holding on to the stress, for whatever reason, conscious or unconscious.  I choose to remember my needs and I love, accept and forgive myself and I am safe.

Reminder Statements:  “This remaining stress and overwhelm *** I’d really like to let it go *** This remaining frustration *** It’s time to release it now *** The truth is – I’m doing the best I can *** This remaining sadness and regret *** It’s safe to relax and let go *** Any remaining pressure *** That I’m putting on myself *** I am beginning to release and let go.” Continue to tap until you feel relief from the intense feelings.  Take a few deep breaths whenever you feel fatigue and anxiety.  Continue this practice each day as you continue to practice taking good care of yourself as well as your loved ones.  

Complete your practice with Happy Tapping:“I’m healing and releasing the past *** I’m grateful for the healing *** My body is my teacher *** I’m feeling so much clearer now *** Making healthy choices *** I’m giving my body love and support *** I’m grateful for my strong, flexible, healthy body *** Thank you, thank you, thank you!

Tap Into Your Healing Power

E-book now available for $4.99 on Amazon https://www.amazon.com

Emotional Freedom Technique, also known as EFT tapping, is a powerful healing practice designed to assist you with pain and stress relief, emotional healing for anxiety, grief, sadness, frustration, depression and so much more. 

This easily accessible book is a compilation of years of lessons with Becca Pronchick, EFT Master trainer, wellness coach and yoga/meditation instructor. This is an excellent guide to EFT, starting with the basics and going on to describe how and when to use tapping, along with meditation instruction and scripts to guide you.

The book also includes Becca’s personal healing journey, beautiful photographs and healing stories from her clients.

Awareness Practice

Awareness Of the Breath 
Often when I’m teaching someone who is new to Meditation, they will say:  “I can’t meditate – I can’t quiet my mind.”  That’s when I love to suggest that thinking of it as AWARENESS PRACTICE and simply focusing on the breath can be so helpful.
Meditation is not something mysterious and mystical.  It is simply a technique and a tool to train our minds to stay in the present moment.  Sitting quietly and focusing on the sensations of the breath can help to quiet the thoughts and calm and body and mind.  Even noticing the breath throughout the day can bring us back to center and release anxiety.
 
Awareness of the Body Sensations
 
A very effective way to improve our well being is to practice noticing when you feel tension and congestion in your body.  Basically catching yourself in habits of physical tension and responding mindfully.
I have been practicing noticing tension in my shoulders.  I seem to accumulate tension there and catch myself often tightening those muscles throughout the day.  Every time I catch myself holding tension there – I get up and jiggle, breathe, stretch – especially with arms over my head – and remind my body to relax.
 
Awareness of the Environment
 
We are all surrounded by the sounds of traffic, machinery, television and other people.  Perhaps you also add music in your home, car or in your headphones.  Do you ever simply enjoy sitting in silence?  One of the most wonderful benefits of Meditation is turning our attention inward to unplug from the external world.  This is very calming and allows us to listen within – to our own intuition and wisdom.
Is your living space comfortable and calming?  I’ve been on another round of clearing clutter from my home – sorting, tossing and donating feels so satisfying and leaves me with only those things that I truly love and enjoy.  Being more intentional with what I allow into my space helps me to appreciate the beauty and creativity I’m bringing into my environment.
Awareness of Self & Others
 
Another way to practice Mindfulness, is to pay conscious attention to how you interact with other people.  Notice who you enjoy being around.  Notice who drains your energy and who is fun to be with.  Make conscious choices about where you put your energy and time.  Allow time for your own self-care and rest.  I say Yes-And.  Yes – I take good care of myself – And – I enjoy time with friends and family.
Tapping for Caregivers
Set Up Statements:  “Even though I have all these responsibilities and it’s exhausting, I love and accept myself and all my feelings.
“Even though I feel frustrated and overwhelmed and part of me is holding onto these feelings, for whatever reason, conscious or unconscious, I choose to relax and take care of myself with love and acceptance.”
Reminder Statements:  All this responsibility *** So much to do and so little time *** All this pressure *** So many details *** It feels like it’s all up to me *** I feel exhausted *** So many decisions *** It’s just too much.
 
When You Begin to Feel Relief
Set Up Statement:  “Even though I feel calmer and more relaxed, part of me might still be holding on to the stress, for whatever reason, conscious or unconscious.  I choose to remember my needs and I love, accept and forgive myself and I am safe.”
Reminder Statements:  “This remaining stress and overwhelm *** I’d really like to let it go *** This remaining frustration *** It’s time to release it now *** The truth is – I’m doing the best I can *** This remaining sadness and regret *** It’s safe to relax and let go *** Any remaining pressure *** That I’m putting on myself *** I am beginning to release and let go.”
 
Continue to tap until you feel relief from the intense feelings.  Take a few deep breaths whenever you feel fatigue and anxiety.  Continue this practice each day as you continue to practice taking good care of yourself as well as your loved ones.
Complete your practice with Happy Tapping:
“I’m healing and releasing the past *** I’m grateful for the healing *** My body is my teacher *** I’m feeling so much clearer now *** Making healthy choices *** I’m giving my body love and support *** I’m grateful for my strong, flexible, healthy body *** Thank you, thank you, thank you!