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.
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!

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.

Welcoming Anxiety As A Path To Acceptance

As many of you know, I have lived with chronic anxiety for most of my life.  I have chosen not to take medication and have continued to search for healing through meditation, tapping, Matrix Reimprinting (an advanced form of EFT) and acupuncture.
For some time I have been free of my familiar morning anxiety, until the past couple of weeks.  Perhaps it’s flared up when I began to have more seasonal hay fever and wake up congested, achy and grumpy.
Who knows …
Two days ago I woke up feeling anxious and found a wonderful video lesson from Pema Chodron on-line (pematonglen.shambala.com).
She was teaching a Buddhist meditation practice called Tonglen.  She describes this as a practice to remain open – it’s also referred to as sending and receiving.
In the past when I’ve heard of this practice, I was not willing to apply this for myself.  It felt too challenging and scary, actually.  This time when I heard Pema suggesting that we can begin this practice with our own challenges, then I felt that I was receiving the lesson at just the right time for me.
This is very real for me.  I did this practice while listening to Pema’s lesson and doing my standing sun salutations.  Breathing in my own anxiety and breathing out well being for myself and all beings.  You may breathe out anything pleasurable to share.
Here are the four stages of Tonglen practice as Pema Chodron teaches:
1.  First, rest your mind briefly, for a moment or two, in a state of openness or stillness. This stage is traditionally called flashing on absolute bodhichitta, or suddenly opening to basic spaciousness and clarity.
2.  Second, work with texture. Breathe in a feeling of hot, dark, and heavy-a sense of claustrophobia-and breathe out a feeling of cool, bright, and light-a sense of freshness. Breathe in completely, through all the pores of your body, and breathe out, radiate out, completely, through all the pores of your body. Do this until it feels synchronized with your in and out-breaths.
3.  Third, work with a personal situation-any painful situation that’s real to you. For instance, if you are feeling inadequate, you breathe that in for yourself and all the others in the same boat, and you send out confidence and adequacy or relief in any form you wish.
4.  Finally, make the taking in and sending out bigger. If you are doing tonglen for someone you love, extend it out to those who are in the same situation as you or your friend.
I encourage you to see how this practice might help you calm your own anxiety and share the ease and well being with others.

Tapping To Clear Food Cravings

What tapping does incredibly well is disrupt the fight-or-flight response, quickly allowing your
body to return to a more relaxed state in which it can digest food properly and support healthier digestion and faster metabolism.”  
Jessica Ortner, author of The Tapping Solution
for Weight Loss & Body Confidence
As we move into the summer holiday, BBQ and eating more season, I thought I would share a new book from our friends at The Tapping Solution.
Whether your goal is releasing excess weight or simply feeling better about your food choices and therefore feeling happier and more confident in your body, these simple practices may be helpful.
Because it’s not about the food!  Ahhhh…
The foods we crave may very likely represent comfort, safety, fun or fulfillment in ways that we don’t feel able to access in other, healthier ways.  Be gentle and patient with yourself.
Perhaps eating comforting foods helps us prevent uncomfortable feelings or painful memories.  That’s where tapping helps us to acknowledge those memories and feelings and release the past, so that we can make healthy choices in the present.
Tapping To Release Food Cravings
One of the simplest ways to relieve the struggle, is to tap directly on the cravings, for example:
Set Up Statement:  “Even though I crave this chocolate, I accept myself and all my feelings.”
Reminder Statements:  I need this chocolate now *** I need this chocolate *** I have to have it now *** This craving for chocolate *** I need it now *** This craving for chocolate *** This intense craving *** I can’t focus on anything else!
Tapping On the Underlying Feelings
When you are willing to gently explore what may lie beneath your cravings, practice noticing and being present with your feelings – before you reach for the food.  I’m not saying this is easy to do.  Acknowledging and releasing the past with relaxation and tapping can be very effective and help you welcome change into your behavior.
Set Up Statement:  “Even though I crave this food to quiet my feelings, I accept myself and I am safe.”
Reminder Statements:  “I need to eat this now *** All these powerful feelings *** I don’t want to feel this *** It’s too much to handle *** So I need this food *** I don’t feel safe *** It’s the only way I can get through this *** All these feelings *** It feels overwhelming.
Continue to tap until you feel relief from the intense feelings.  Take a few deep breaths when you next feel the craving and tap before you act on the craving.  Continue this practice each day as you continue to release and heal the past.
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!

Stirring Up Dust & Stirring Up Memories

As I continue to clean out my garage I’ve been stirring up plenty of dust and experiencing stirred up memories as well.  Ahhhh… No wonder we procrastinate about clearing clutter…
Tapping To Acknowledge & Release Stirred Up Memories
Set Up Statement:  “Even though I’m feeling so many stirred up memories and part of me is holding on, for whatever reason, I choose to acknowledge and release the past with love and acceptance.”
Reminder Statements: (while tapping around on the body points)
“All these memories *** some of them good *** and some of them not so good *** all of these memories *** feeling sad *** so uncomfortable *** all these memories *** moving through my body *** I’d really like to let this go *** feeling the feelings *** moving the energy *** being gentle with myself.”
Take your time and be gentle with yourself.  Continue to tap until you begin to feel relief.  Drink plenty of water and take breaks to go outside and relax.
When you are ready tap on a Releasing Round:
“Even though I’m feeling a little lighter, part of me might still be holding on.  I choose to relax and let go of the past, with love and acceptance.  I love and accept and forgive myself and I am safe.”
“These remaining memories *** I’d really like to relax and let go *** whatever part of me that’s holding on *** for whatever reason *** it’s safe to relax and let go *** allowing the energy to move *** opening to the healing *** being gentle with myself *** feeling the feelings *** and taking my time *** it’s time to let go of the stuff *** and let go of the past.”
Always complete your tapping session with a Positive Round, giving thanks for the healing, the willingness to let go and all of the blessings in your life.
Give yourself plenty of time to sort, recycle, donate and discard any stuff that is weighing you down.  Just one shelf, one drawer or one box at a time.
May you enjoy the feeling of letting go and lightening up in body, mind and spirit.

Questions To Unwind Anxiety & Fear When Tapping

A powerful enhancement to our EFT healing practice is asking questions to unwind the symptoms of our anxiety and fear.  Remember that emotional issues are not just in our heads, they are held in our tissues.  When we are able to release emotional issues by tapping, our bodies are able to shift and change as well.
Many of our physical conditions have their roots in past trauma.  Our childhood experiences have been found to correlate to persistent adult health conditions.
When you are tapping to bring forth greater ease and calm, you might try asking yourself questions such as these:
1.  When did these emotions first begin?
2.  What was going on in your life at that time?  What relieves it?  What makes it worse?
3.  What triggers the anxiety and fear?
4.  How do you feel this in your body?  What are the body sensations?
5.  What might your body and emotions being trying to communicate to you?
6.  Is there a metaphor that fits with these feelings?  For example:  it feels like a weight on my shoulders, it’s like a dark cloud, everything feels foggy.
When you have asked a few questions and written down the answers that come to you, create a Set Up Statement, such as:
“Even though I have this fear and it’s just too scary to look at, I acknowledge my feelings and choose to accept myself just as I am.”
“Even though part of me is overwhelmed with fear, the rest of me knows that my body knows how to heal, and I choose to listen to my body with love and acceptance.”
Tapping is an effective intervention to enhance our mental, 
emotional and physical well-being.
Tap around on the 10 Body Points, using your own words, such as:
All this fear *** really feeling it in my body *** all this fear and anxiety *** it feels like a dark cloud *** this deep fear *** it’s really holding me back *** all this fear *** not sure where this comes from *** feeling so anxious and afraid
Continue to tap until the intensity of the feelings begins to be relieved.  You might activetly imagine what has triggered the feelings and notice the response in your body.
Tapping To Release
Once you have tapped on the body points for two or three rounds and have begun to feel some relief, create a new Set Up Statement and tap to RELEASE:
“Even though I feel calmer, part of me might still be holding on, for whatever reason, conscious or unconscious.  I now choose to relax, let go and begin to feel peaceful and calm.  I love and accept myself and all my feelings.”
Tapping around on the 10 Body Points, alternating what you say on each point:
“This remaining fear *** I’d really like to let it go *** this remaining fear *** that I’m holding in my body *** it’s time to let it go *** this remaining fear and anxiety *** it’s safe to relax and let go *** letting the energy move *** opening to the healing *** any part of me that’s holding on *** it’s OK to relax and let go.”
When you feel neutral about the issue, you have succeeded!
Rather than avoiding, supressing or pushing through your feelings – you are actively acknowledging the feelings and allowing the energy to move through your system.  Feeling calmer, clearer and more open will allow for the healing.
Always complete your practice with a positive tapping round, expressing gratitude for the healing, the clarity, the relief.  Return to a few minutes of tapping each day to continue to calm your body and your mind.
Happy Tapping!
P.S. This lesson is inspired by “Heal Yourself With Emotional Freedom Technique” by John Freedom

Healing & Releasing the Past

When I was in the third grade in Santa Ana, California, I was tested and my school decided I would skip the fourth grade and go right into fifth grade.  I was delighted at the time because no one liked the fourth grade teacher.  Ahhhh…
I remember loving the fifth grade teacher and what I was learning.  I went on from there – all the way through high school – never realizing that I was just as smart and quite a bit younger than everyone else in school.
This caused me a great deal of confusion and I always felt left out and not included in social activities.  My parents where so involved in their own dramas that I didn’t realize until much later in life the effect this had on me and my relationships.
Perhaps you have had similar circumstances in your childhood that caused you to feel left out, unloved, confused and that you simply didn’t fit in.  Let’s get centered and tap to release these past experiences and open to greater clarity, understanding and acceptance of ourselves and others.
Set Up Statement:  “Even though I didn’t feel included when I was a child, part of me might be holding on, consciously or unconsciously, and I choose to open to a new way of being, with love and acceptance.”
Reminder Statements:  “I felt left out” *** “I didn’t understand” *** “I was younger than everyone else” *** “Feeling left out” *** “It was so painful” *** “I was smart” *** “And it was hard to make friends” *** “I tried to connect” *** “And nothing seemed to work” *** “So confusing” *** “Now I understand” *** “I’d really like to let this go” *** “Letting myself feel these feelings”
Remember to use your own words and continue to tap until you feel relief.  You might test your results by closing your eyes and checking in.  Imagine how it felt to be left out and lonely as a child.
Complete your tapping practice with a positive round – giving thanks for the clarity, the forgiveness, the understanding  – feeling safe to acknowledge and release the past.  Ahhhhh…
“May you stop comparing yourself to others
and start celebrating you!”

Tapping To Release & Heal Emotional Pain

One of the very best ways to utilize EFT tapping for healing emotional pain is to focus on the physical sensations in your body. For example:  When you are feeling sadness, ask yourself – where am I holding the sadness in my body?

Then create your Set Up Statement with that information:
“Even though I can feel this sadness in my
heart/chest, I deeply and completely love and
accept myself and all my feelings.”
Then simply repeat – “This tightness in my chest” as you tap around on the 10 body points. When you pause to check in – notice your thoughts, emotions and any changes in sensations.
Then continue tapping – “this tightness in my chest – this tightness in my chest”. Continue tapping until you feel relief of the sensations and then return to your original subject and emotions.
You can always fall back on telling the story or venting as you tap around.
And you may find that simply addressing the sensations in your body can be very effective in clearing the issue, releasing the tension, moving the energy and relieving the intensity of the emotion.
You may cry or feel more upset at first and I encourage you to continue tapping, if possible, until you feel relief.
You might complete your tapping with a releasing round –“I’m releasing the tension, I’m now releasing the sadness from my body – I’m relaxing and letting go”.
And, of course, giving thanks for the healing with a bit of happy tapping.