MEDITATION LESSON — Forgiveness & Letting Go of the Past
So much of the benefit of healing meditation practice is about staying fully in the present moment. One of the greatest challenges to staying in the present, is how much we continue to hold onto the past. Practicing forgiveness in the safety of your own heart is one way to release past hurt, whether related to another person, a circumstance or organization or to your own behavior. We are tied to the past as long as we continue to tell the story about what went wrong – what happened or didn’t happen. We all know the yukky place of resentment, regret and sadness.
1. Settle yourself down following some stretching, full yogic breaths or energization exercises.
2. Bring to mind a person or circumstance you would like to release and heal.
3. Notice in your body and thoughts how and where you are holding this story.
4. Take several slow deep breaths, allowing your heart to open and soften, relaxing and expanding into your natural goodness, compassion and unconditional love.
5. Continue to breathe, relaxing more and more in the presence of this issue, allowing the process to unfold within your consciousness, asking for higher wisdom to be revealed to you.
6. Give thanks for your willingness and courage to heal, releasing anger, resentment, pain and suffering for yourself and others.
7. Continue the practice regularly with compassion – especially for yourself, as you create space within and without for healing right here and right now.
Below you will find EFT setup phrases to help you with forgiveness and letting go.
Tapping calms your nervous system and promotes relaxation and creativity.
The EFT SETUP Phrases:
While tapping the karate chop spots on the side of both hands, repeat these phrases out loud, (or use your own words).
“Even though I can’t forgive myself or ______, I choose to accept who I am and how I feel.”
“Even though I can’t let this go for whatever reason, I accept who I am and how I feel.”
“Even though it’s hard to stop thinking about this, I deeply and completely love and accept myself.”
(If you are new to EFT please visit www.beccapronchick/EFT.)
***Now for the phrases that focus on the issue***
Eyebrow: “I don’t want to forgive myself or _______.”
Side of Eye: “Can’t seem to stop thinking about this.”
Under Eye: “I keep telling the sad story over and over again.”
Under Nose: “What if I can never get over this and move on?”
Chin: “I’m not sure I can ever forgive myself for what I’ve said and done…”
Collarbone: “How can I move on when this still hurts so much?”
Under Arm: “Worrying about this keeps me up at night and I can’t sleep.”
Wrists: “It’s just easier to try to forget about it.”
Head: “It feels safer to avoid thinking about it or feeling the feelings of sadness and guilt.”
Continue the tapping rounds with all of the feelings of judgement, guilt, resentment, sadness, etc. until you feel relief. Ahhhhh… Then do a few rounds with Choice Statements – I now choose to:
***Now for the positive tapping on the solution***
Eyebrow: “I’m willing to consider letting this go.”
Side of Eye: “Maybe it will just feel better to release the past a little bit.”
Under Eye: “Maybe I could Stop telling the story over and over…”
Nose: “I can practice keeping my awareness in the present.”
Chin: “I choose to release my habit of worrying all the time.”
Collarbone: “I’m ready and willing to forgive myself and others.”
Under Arm: “I appreciate this new opportunity to bless and release the past.”
Wrists: “I have so much more energy when I’m enjoying what I’m doing now.”
Head: “I choose to release my resistance to forgive and release the past.“
Keep practicing, and enjoy using Meditation & Tapping to release the past and enjoy the present moment!
Happy tapping!
MEDITATION LESSON — Celebrate Your Freedom!
The new moon on Friday July 1st will be accompanied by a partial solar eclipse - a great time to set intentions and contemplate the steps required to move forward and take inspired action toward manifesting and fulfilling your dreams for greater freedom and ease.
Below you will find EFT setup phrases to help you move into greater freedom and ease in your life.
Tapping calms your nervous system and promotes relaxation and creativity.
The EFT SETUP Phrases:
While tapping the karate chop spots on the side of both hands, repeat these phrases out loud, (or use your own words).
“Even though I don’t feel like celebrating, I choose to accept who I am and how I feel.”
“Even though I feel exhausted, I accept who I am and how I feel.”
“Even though it’s hard to relax and enjoy the day off, I deeply and completely love and accept myself.”
(If you are new to EFT please visit www.beccapronchick/EFT.)
***Now for the phrases that focus on the issue***
Eyebrow: “I don’t feel like celebrating.”
Side of Eye: “Don’t feel like celebrating.”
Under Eye: “I always feel rushed, there’s no time to relax.”
Under Nose: “What if I don’t have time to get everything done I need to do?”
Chin: “I’m not sure I can slow down…”
Collarbone: “There’s not enought time to prepare healthy meals.”
Under Arm: “I’m staying up late because I can’t get everything done.”
Wrists: “It’s just easier to just keep going.”
Head: “It feels safer to keep working as much as possible.”
Continue the tapping rounds with all of the feelings of struggle, rushing, etc. until you feel relief. Ahhhhh… Then do a few rounds with Choice Statements – I now choose to
***Now for the positive tapping on the solution***
Eyebrow: “I’m willing to consider taking off the holiday to relax and contemplate my freedom.”
Side of Eye: “Maybe it will just feel better to rest a little bit.”
Under Eye: “Maybe I could Stop To Rest more often…”
Nose: “I intend to slow down and allow time to relax a little bit at a time.”
Chin: “I choose to release my bad habit of working non-stop.”
Collarbone: “I’m ready and willing to give myself time to rest and relax.”
Under Arm: “I appreciate this new opportunity to take it easy.”
Wrists: “I’m so much more creative when I’m rested.”
Head: “I choose to release my resistance to resting and having fun.“
Keep practicing, and enjoy using Meditation & Tapping to bring more relaxation and creativity into your life!
MEDITATION LESSON — Give Yourself Permission to Rest and Relax
Tapping calms your nervous system and promotes relaxation and creativity.
The EFT SETUP Phrases:
While tapping the karate chop spots on the side of both hands, repeat these phrases out loud, (or use your own words).
“Even though I feel antsy when I slow down, I choose to accept who I am and how I feel.”
“Even though I’m afraid to take time off, I accept who I am and how I feel.”
“Even though it feels safer to keep busy, I deeply and completely love and accept myself.”
(If you are new to EFT please visit www.beccapronchick/EFT.)
***Now for the phrases that focus on the issue***
Eyebrow: “It feels uncomfortable to slow down.”
Side of Eye: “I’m not very good at taking time off.”
Under Eye: “If I take time off, there’s just more to do when I return…”
Under Nose: “What if I don’t have enough time to get everything done?”
Chin: “I’m not sure I can afford to Take Time Off…”
Collarbone: “What’s the point of taking a day off?”
Under Arm: “How can I relax when there’s always so much to do?”
Wrists: “It’s just easier to keep working…”
Head: “It feels safer to keep working as much as possible.”
***Now for the positive tapping on the solution***
Eyebrow: “I’m willing to consider taking off one day per week.”
Side of Eye: “Maybe it will just feel better to rest a little bit.”
Under Eye: “Maybe I could Stop To Rest more often…”
Nose: “I intend to slow down and allow time to relax a little bit at a time.”
Chin: “I choose to release my bad habit of working non-stop.”
Collarbone: “I’m ready and willing to give myself time to rest and relax.”
Under Arm: “I appreciate this new opportunity to take it easy.”
Wrists: “I’m so much more creative when I’m rested.”
Head: “I choose to release my resistance to resting and having fun.“
Keep practicing, and enjoy using Meditation & Tapping to bring more relaxation and creativity into your life!
MEDITATION LESSON — Daily Tapping for Inner Peace
This week I’m going to encourage you to tap for a few minutes every day, morning or evening, or both, including it in your self-care routine. Consistency makes a big difference, as you are reprogramming your thinking, your emotional responses and your habits.
1. Settle yourself down where you won’t be interrupted or invite your partner or children to join you.
2. Take a few slow deep breaths, allowing your awareness to settle into your body.
3. Ask for clarity about where to focus your tapping practice, whether a physical or emotional healing.
4. As an example, you might use the Set Up Statement: “Even though I’m upset about the news, I choose to love and accept myself. Even though I’m upset about the news, I choose to love and forgive myself and all others involved in this issue. Even though I’m upset about the news, I love and accept and forgive myself, and I am loved.” Say this three times while tapping on the karate chop point.
5. Your reminder statement while tapping on the ten body points might be: “All this upset”, “all this upset, “all this upset”. You might also speak the truth about your reactions, feelings, fears and thoughts as you continue tapping. It’s powerful to get it out of your system and speak the truth.
6. When you feel the intensity of your issue declining, begin to say: “I now choose to let this go, I’m ready to release this, it’s time to let this go. I relax and I let go and feel peace in my heart.”
7. When the intensity is completely relieved, begin to tap in a positive round, such as: “I feel peace and calm in my heart.” “I see peace in all hearts.” Be creative and speak your truth about what you desire for all beings.
8. Complete your practice with a few more minutes of quiet meditation and gratitude.
MEDITATION LESSON — Tapping for Pain Relief
1. Settle yourself down when you won’t be disturbed for at least twenty minutes. You may want to have a paper or journal and pen near by.
2. Take a few slow deep breaths into your belly and allow your body to relax into the present moment.
3. Surround yourself with unconditional love and light and open to the Divine presence to be with you in your practice.
4. Sit quietly for several minutes, observing your breath, dropping your awareness down into your body.
5. Ask for clarity about where to focus your tapping practice – allowing your attention to go to where you feel pain or discomfort.
6. Ask for your body’s wisdom – is there a story or metaphor that does with this pain?
7. Notice the intensity of the pain and if there is a color, share, size or texture to the pain.
8. Begin tapping with an appropriate SET UP statement: Even though I have this pain, I deeply love and accept myself while tapping on the karate chop point. Repeat this three times with specific details of the pain.
9. Now, while tapping on the body points, repeat the REMINDER statement: This pain, this pain in my head, this sharp pain. Repeat this three times.
10. Be sure to drink plenty of water, take slow deep breaths and pause between rounds while you are tapping.
11. Notice if the pain increases, decreases, moves or stays the same.
12. You may notice that your story changes as you are tapping, that’s a good sign that the energy is moving and you are gaining greater clarity.
13. You may shift back to the karate chop point with the new information to be cleared.
14. As the intensity of the pain begins to come down, begin to tap on alternate points with CHOICE statements: This pain, I’m ready to let it go, this pain, it’s time to let this go, this pain, I choose to relax and let go.
15. When the pain has been completely relieved, do a full round of tappping with a POSITIVE statement: I am completely relaxed and comfortable.
I hope that this pain relief tapping practice is effective and powerful for you. Try tapping first thing in the morning and right before you go to bed. Try tapping for a few minutes before you take any medication and always drink plenty of water before, during and after your tapping.
Finally, sit quietly for a few minutes and write in your journal, continuing to allow your guidance to reveal to you a healing message of love and acceptance.
MEDITATION LESSON — Tapping for Your Pets
1. Settle yourself down and take a few slow deep breaths, centering and relaxing into the support of where your are seated.
2. Choose the focus of your session – I’m using my cat Sophia – wishing her well and happpy.
3. Ask for clarity to state your intention, for example, “Sophia is not feeling well” to direct your attention to the situation.
4. The Set Up Statement: with your hand over your heart - “Even though Sophia is not feeling well, I deeply love and accept her.” Repeat three times.
5. The Reminder Statement: Tap through the ten points on your body – (if you are not familiar with the tapping points, please visit www.beccapronchick.com/tapping for more information) while repeating “Sophia’s not feeling well”. Repeat the round three times.
6. Take a deep breath and sit quietly for a few minutes giving thanks for the healing and for the guidance.
My suggestion is to release the healing practice as completely as possible when you are done tapping and allow Spirit to do the healing. You may repeat the process throughout the day or for several days until you see improvement. It is always beneficial to calm your concerns and allow the healing energy to flow.
MEDITATION LESSON –EFT Tips to Relieve Anxiety
Begin your practice by setting aside some time to settle down, get quiet and comfortable. Perhaps some of our anxiety stems from pushing ourselves to do more and more when we really need to sloooow down.
Whether you find time to tap first thing in the morning or before bedtime, either way can be helpful. The best time to practice is when you will do it.
Close your eyes, deepen your breath, emphasizing a long exhalation and ask for guidance about the focus of your practice. Remember that the words that come to you are always correct and true for you in the moment.
Set Up Statement (karate chop): Even though I feel this anxiety, I acknowledge these feelings and I love and accept myself.
Reminder Statement (body points): This anxiety, this anxiety, this anxiety…
When the intensity of the feelings is very high, allow yourself to tell the story while tapping and vent your feelings for a few rounds. When the intensity diminishes, begin to say “I’m willing to let this go, I’m ready to let this go, I choose to let this go.”
Complete your tapping practice with a positive round. “I’m calm and relaxed, I’m calm and relaxed, I’m calm and relaxed.”
Tapping daily, even for a few minutes, will calm your nervous system, enhace your immune system and help you to be open to more creativity and resourcefulness in your life.
MEDITATION LESSON — Consequences of Informatin Fatique
Over the next few days you might try noticing how much information you are absorbing and see how you can give yourself some space to allow your unconscious to process decisions.
- Be playful and curious.
- Read or listen to whatever information you require to make a decision.
- When you meditate – or take a walk, take a bath, take a nap – allow your unconscous to process the decision.
- See what pops up without effort, without struggle, without agonizing over the decision.
You may be surprised with how this will lower your stress level and give you some ease in choosing from the many options available.
MEDITATION LESSON — Butt Kicking in a Good Way
How do you get your butt moving? How much time and energy do you expend with critical self-talk? Does that ever get you moving? I think not. Here’s my suggestion to get yourself moving in the right direction – whether it’s exercise, clearing clutter, projects or self-care:
1. Be gentle with yourself and ask for guidance in your meditations about calming down your critical voice. Give that aspect of yourself the job of noticing how well things are going in your life. Observe the activity of your mind and gently shift your focus.
2. Identify what is bugging you the most. Sit quietly and ask your inner wisdom and Divine guidance to help you clarify what is holding you back. Listen with your heart, not your head. We spend so much time thinking about what we ought to be doing and not taking action. Ahhhh…
3. Once you have a clearer picture of where you are stuck and holding yourself back – take some time to journal about how that feels. Process the emotions, dialog with yourself, acknowledge where you are right now. Do this for a few minutes following your meditation for several days.
If it is low energy – get moving. If it’s disorganization – clear a bit of clutter every day. The action you take will get you moving and lift your energy, believe me. The smallest action, such as making a dreaded phone call, will make a huge difference in getting you moving forward.
4. Take one small action every day in support of your self-care and self-love. Drink more water, get a bit more sleep, hug the cat.
These are small and simple actions you can implement to move you in the direction of greater freedom and joy in life.
MEDITATION LESSON — Tap Into Your Healing Power
Once again Nick and Jesseca Ortner are offering the Tapping World Summit www.2011tappingworldsummit.com
This is an amazing gathering of EFT masters with various lessons to share about how EFT changes limiting beliefs, releases the past, reprograms our consciousness to effect healing, happiness, prosperity and so much more. I encourage you to visit and sign up to receive their messages. A most powerful message is available now from Bruce Lipton on the power of biology and the mind.
I believe that our practice of combining Meditation with Emotional Freedom Techniques is transformative because we allow ourselves to become centered and quiet and get clear on what we want to transform with EFT.
The Basic Recipe
Neutralizing the Unconscous Resistance to Change
When we are aware of some resistance to what we desire – call it a block – or even when we are not aware of the specifics, we can use Neutralizing to clear the way for the conditions and circumstances we desire.
While tapping on the karate chop point on the side of the hand, try a statement such as: “Even though I don’t really want to let this go, for whatever reason, conscious or unconscious, I totally and completely love and accept myself.” Repeat three times, then move on the the Basic Recipe.
The Basic Recipe
I encourage you to sit for a few minutes of meditation before you begin tapping – center yourself, get in touch with your body and too connect with your inner wisdom and intuition for clarity and guidance about what is wanting to be cleared in the tapping session.
1. The Set Up Statement – Choose the condition or issue you would like to address.
2. Write down your set up statement and focus on the sensation in your body as you are tapping.
3. Measure the intensity of the condition or issue as it exists now while you are tuning in.
4. Rate the intensity on a scale of 1 to 10 to begin.
5. While tapping on the karate chop point on the outside of your dominant hand, say the set up statement three times. For example: “Even though I have this pain, I totally and completely love, accept and forgive myself, and I am loved.”
6. Keep your eyes open and speak the set up statement out loud.
The Tapping Sequence & Reminder Statement – Tap each of the points on the face, under the arm, inside the wrists and crown of the head 5 – 7 times while repeating the Reminder Statement. For example: “This pain, this pain, this pain in my knee.” Repeat this sequence three times.
____________________________________________________________________
MEDITATION LESSON – Gratitude
“Gratitude unlocks the fullness of life. It turns what we have into enough, and more.t turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie
It is a basic principle of life that what we focus on expands. Where we put our attention gives energy to the world around us – you might think of it as shining a light on your world. Are you shining the light on what you dont want in life? Are your thoughts filled with worry, anxiety, frustration and struggle? When you are able to turn your concerns into positive or affirmative thoughts you are shifting the energy to what you want to experience in life, bringing light into the darkness.
- Connect with your higher consciousness, say a prayer asking for wisdom, clarity & protection.
- Create a space of willingness, openness and unconditional love inside your heart.
- Gently invite and notice your habitual thoughts – the ones that flow through most of the time.
- With gratitude – choose one thought and turn it around to what you want to experience.
For example: I never have time for myself might become I have plenty of time.
5. Allow the feelings to arise within you without judgement, when you say I have plenty of time. Breathe and release the old patterns and savor the new, giving thanks that this is already true.
Ideally gratitude can be a part of your everyday routine, whether you meditate or not. The daily meditation routine below includes gratitude at the end of your contemplation time, not only because it feels good, but because cultivating those feelings of wellbeing and thanksgiving helps us focus on what is good and very good in our lives and what we focus on expands. Yippee, yahooooo!
MEDITATION LESSON — Harness the Energy of Your Mind
The concept is simple: Everything that appears in your mind
is made of consciousness, or, if you like, mind energy.
Mind energy is so evanescent that it can dissolve in a moment,
yet so powerful that it can create an inner reality that runs you for a lifetime.
Sally Kempton in Yoga Journal, December 2003
As Ive recently been reading back through old Yoga Journal magazines, Ive found this lovely simple practice from Sally Kempton to harness the energy of your mind.
1. Close your eyes and observe the thoughts as they flow through your awareness.
2. Hold that thought for a few seconds.
3. Notice the energetic space the thought creates within your mind.
4. Label the thought energy or thinking as we do in Mindfulness meditation.
5. Investigate the underlying energy, the feeling space created by the thought.
Be very gentle with yourself and observe your emotional response to these thoughts. Continue to be the observer allowing the mind energy to flow without attachment. It is our emotional response to the thoughts that pulls and pushes us around all day long. The intensity of the story we associate with the thoughts creates tremendous stress and unhappiness. Especially when we slow down in meditation to by present with our mental energy.
Remember to allow some quiet time at the end of your meditation to release the practice of observing your thoughts and emotions and close your meditation with gratitude for the practice, for the clarity you have gained and for all of the blessings in your life.
Enjoy!
