Find Your Peaceful Centre - a tapping meditation
Some people find a meditation practice difficult to cultivate, some find it creates more anxiousness when focusing on their breath and others have noted that they are simply unable to quieten their minds during a meditation – in fact, they often say that they just get frustrated and give up.
There is no right or wrong way to begin a meditative practice and allowing thoughts to simply drift in and drift out of your mind is a great way to ‘just be’ whilst you begin your journey to find that place of calm and quiet within.
Personally, and for a number of my clients, EFT tapping has given a focal point and taken the pressure off ‘trying’ to quieten the mind or ‘trying’ to control (or not control) the breath. However, this is not merely a distraction technique – EFT has been proven to calm the amygdala response and lower cortisol levels by a minimum of 24% (Church, Yount and Brooks 2012).
So, should you wish to use a slightly different method of moving into a calm and peaceful meditative state – EFT tapping might be just what you need.
Here are the main tapping points again:
*It is currently advisable to miss out the ‘under nose’ point or simply imagine you are tapping this point (EFTi recommendations during Covid-19).
We can use all of these points in order to ease ourselves into a meditative state of being. Or we can simply use a one or two tapping points. Many people find the Collar Bone point key for them to begin to relax quickly for instance.
One proponent of EFT tapping, Dr Dawson Church, uses an end meridian close to the eye-brow point – simply tapping in between the eyebrows instead. The second point he suggests, is on the heart chakra - which is close to the collar bone point, but where you could tap with your whole hand on your sternum (you can incorporate the Collar Bone point in this way too if this feels right for you).
Tune into your body and as you tap, you will sense which points to use.
Whether you wish to use one EFT point or the two points mentioned above (between the eyebrows and over the heart chakra on the sternum) or whether you would prefer to follow the classic EFT tapping sequence – you will be able to feel both body and mind begin to relax, enabling you to clear your head-space and let go.
This is a very short and easy practice, where you can ease yourself into relaxation, switch your mind off and begin to connect to your peaceful centre.
Begin by taking a deep yet natural breath – in through the nose for the count of four, hold the breath for two and release the breath through the mouth for the count of six. Take another couple of breaths in the same way – in through the nose for the count of four, hold the breath for two and release the breath through the mouth for the count of six.
Let your tongue fall loosely to the floor of your mouth. Imagine a beautiful serene space behind your eyes - maybe a meadow full of flowers or perhaps a woodland with dappled light pouring through the green leaves of the trees or even a seascape where the moon is softly kissing the water and you can almost hear the silvery waves gently lapping onto the shimmering shore.
As you take another naturally deep breath in through the nose, filling the belly and releasing slowly through the mouth – start tapping gently on the point or points that you have chosen – or follow the classic EFT Tapping points below:
EB: I am open to releasing anything and everything that stands between me and my peaceful centre. SE: I am now open to letting go of anything and everything that is blocking me from finding my inner place of calm. UE: I am ready to release anything and everything that stands between me and my peaceful core. CH: I am ready to release all that is blocking me from inner peace and inner calm now. CB: Releasing all that is blocking me from connecting with my peaceful centre now. UA: I am ready to embrace inner peace now and I release everything else. TH: I am ready to embrace inner calm and inner peace now – connecting with my peaceful centre now.
Feel your breath flowing easily and naturally in and out through your heart chakra, feeling peaceful, feeling light, feeling calm.
Notice your tongue resting on the floor of your mouth and notice the serene and beautiful space behind your eyes – so restful, so peaceful, so calm.
EB: I feel peace SE: I feel calm UE: I feel light CH: I feel love CB: I am peace UA: I am calm TH: I am light EB: I am love SE: I am peace UE: I am calm CH: I am light CB: I am love UA: I feel peace TH: I am peace
*Repeat three of four times as you continue tapping Take another deep, yet natural breath in through the nose, filling the belly and then slowly release through the mouth. Take another naturally deep breath in through the nose and slowly release through the mouth.
Feel your hands, feel your feet.
Take a third cleansing breath and slowly release – as you do, open your eyes and look around the room softly – notice how the light and shade creates pattern in the room and notice how good you feel in your body – how centred you feel, how calm you feel – and know that you can revisit this feeling whenever you wish.