Nick Ortner's Blog, page 9

August 14, 2024

3 Benefits of Toning Your Vagus Nerve (And How Tapping can Help!)

Imagine discovering a secret pathway in your body, one that calms your emotions, deepens your intuition, and promotes your physical wellbeing.

This isn’t the stuff of fantasy – it’s a real thing, and it’s called the vagus nerve.

Nestled within your body, the vagus nerve is a vital component of your nervous system, capable of transforming your health, and your life, in ways you never imagined.

To learn all about the healing potential of the vagus nerve, we’ve had the pleasure of sitting down with clinical psychologist and vagus nerve expert, Dr. Arielle Schwartz.

Stay tuned to learn:

What the vagus nerve isWhy the vagus nerve is so important for our emotional, mental, and physical wellbeing3 of the top benefits of toning your vagus nerveHow to support your vagus nerve with TappingMeet vagus nerve expert Dr. Arielle Schwartz

Dr. Arielle Schwartz is a clinical psychologist, EMDR consultant, somatic therapist, and veteran yoga teacher with a profound depth of knowledge in the field of polyvagal theory. At the helm of the Center for Resilience Informed Therapy, Dr. Schwartz champions a holistic, mind-body approach to healing.

A renowned teacher and author, her latest book is called Applied Polyvagal Theory in Yoga. In it she explores vagal toning and other important practices that aid in rewiring the nervous system.

Dr. Schwartz is an expert in the vagus nerve, and she’s here to teach us all about why it’s so important to strengthen our vagus nerve for improved wellbeing.

What is the vagus nerve?

The vagus nerve is a bi-directional information highway between the mind and the body. It extends from the brain through the throat, heart, and lungs, reaching all the way down into your stomach and intestines.

When it is toned and healthy, the vagus nerve promotes an overall sense of physical and emotional well-being where we feel balanced, safe, healthy, and calm.

There are many practices that can help you “tone” your vagus nerve – meaning help it function optimally so you can feel your best.
These practices include things like yoga, meditation, deep breathing, physical movements, and, you guessed it, Tapping!

3 Benefits of toning your vagus nerve

Toning your vagus nerve, and supporting it in functioning at its best, has a long list of benefits.

Here are 3 of the top reasons to support your vagus nerve:

#1. Physical Healing and Recovery

When it is toned and healthy, the vagus nerve promotes optimal health and wellbeing, helping digestion, hormone function, heart health, immunity, and more. It helps activate the ‘rest and digest’ response, where we can recover, repair, replenish, and revitalize our bodies.

Supporting healthy vagal tone is a way to keep the information highway between mind and body running smoothly, so our brains can do the best job possible taking care of our bodies.

When you take care of your vagus nerve, it essentially allows your body to do what it’s designed to do – heal, recover, and be well.

Want to activate the healing power of your vagus nerve to support your physical body? Try this meditation led by Dr. Arielle Schwartz in The Tapping Solution App:

Tip: Click here on your phone to go straight to this session in the app. Or, search for the title in the search bar!

#2. Emotional Balance and Ease

When you support your vagus nerve with healing practices, it can help you experience greater emotional balance and ease.

A toned vagus nerve helps us feel safe and calm enough to experience a full range of emotions, allowing us to express our emotions fully and easily without getting stuck in them.

It also helps us tolerate stress and respond effectively and flexibly to whatever comes our way, whether that involves rising to meet a challenge or calming down to rest deeply.

Want to activate the healing power of your vagus nerve to balance your emotions and help you feel more at ease? Try this meditation led by Dr. Arielle Schwartz in The Tapping Solution App:

Tip: Click here on your phone to go straight to this session in the app. Or, search for the title in the search bar!

#3. Inner Wisdom and Clarity

Vagal toning can also help you tune into your intuition, find clarity, and follow your own inner wisdom.

The vagus nerve helps to bring a sense of balance and calm to the nervous system, allowing you to feel safe, secure, and grounded in the moment.

As we feel more comfortable and at ease, and as we deepen the mind-body connection through the vagus nerve, the more we are able to connect to our intuition.

We gain greater clarity of mind, and we are better able to reflect on ourselves, our choices, and our lives. This allows us to make decisions from a deeper and wiser place. And from there, you have the potential to fully and creatively express your wisest self.

Want to activate the healing power of your vagus nerve to balance your connect with your intuition and find clarity? Try this meditation led by Dr. Arielle Schwartz in The Tapping Solution App:

Tip: Click here on your phone to go straight to this session in the app. Or, search for the title in the search bar!

How to tone your vagus nerve: Come Tap with Dr. Schwartz in the app!

As an expert in applied polyvagal theory, Dr. Schwartz helped us create a brand new category of Tapping meditations in The Tapping Solution App to help us all strengthen and tone our vagus nerve.

These groundbreaking meditations are designed to help you activate the healing powers of your vagus nerve with the help of Tapping.

Whether you are looking to heal and recover, find emotional balance and ease, or tap into your intuition, these powerful Tapping sessions have got you covered!

Here’s how to find these sessions:

If you’re reading this on your computer or laptop, grab your mobile phone, open up The Tapping Solution App, and click the search icon (

). Type “vagus nerve” into the search bar.If you’re reading this on your phone, click directly on this link and you’ll be brought straight to the category in the app.

There are 3 sessions you can choose from:

Emotional Balance and Ease: Vagus Nerve ToningInner Wisdom and Clarity: Vagus Nerve ToningPhysical Healing and Recovery: Vagus Nerve Toning

Curious what the Vagus Nerve Tapping meditations are like? Hear from real users who’ve been Tapping along in the app:

“I feel strong, comforted and happy.”

“This meditation is very grounding for me with very profound wisdom for my anxious self.”

“I think this takes the Tapping meditations to another level. Feels subtly powerful within the body and my sense is that doing these meditations will have a deep and lasting effect.”

“I love love love the vagus nerve meditations! They are soooo soothing Thank you! ”

“This is the most powerful healing and calming meditation coupled with visualization that I have used in this app.”

Additional resources from Dr. Arielle Schwartz

For more insightful resources and to learn all about Dr. Arielle Schwartz’s incredibly transformative work, visit www.drarielleschwartz.com.

Her offerings include trainings, books, therapeutic yoga sessions (join via Zoom!), an incredible blog, and so much more. You can pre-order her latest book, “Applied Polyvagal Theory in Yoga” on Amazon now.

And guess what? You can even meet Dr. Arielle Schwartz in person at her upcoming Beyond Trauma Retreat at the Art of Living Retreat Center this September. Based on “The Post-Traumatic Growth Guidebook,” this incredible retreat will be a weekend of deep healing, taking you on a mind-body journey toward resilience, hope, and transformation.

Sign Up Here!

We are so excited that Dr. Schwartz has shared her expertise with us, and that we’ve been able to create these powerful Vagus Nerve Support sessions in the app.

Be sure to tap along with the sessions and leave a comment below to let us know what your experience is like!

Until next time… Keep Tapping!

Jessica Ortner

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Published on August 14, 2024 12:15

August 12, 2024

How to Use Tapping for Addiction and Cravings

Addiction is a challenging issue that affects millions of people worldwide. Whether you’re struggling with cigarettes, sugar cravings, or other addictions, finding effective tools for recovery can be difficult.

One powerful technique that has shown promise in addiction support is Emotional Freedom Techniques (EFT), also known as Tapping. Over the past several decades, I’ve personally witnessed many people break free from a variety of different addictions with the help of Tapping.

In this article, we’ll explore how to use Tapping for addictions and cravings, dive into the scientific research that backs this practice up, and hear success stories from real people who’ve put this technique to the test.

What is Tapping and how does it work for addiction?

Tapping is a mind-body approach that combines the principles of modern psychology with ancient Chinese acupressure.

The technique involves gently tapping on specific points on the body while focusing on the issue at hand – such as stress, a strong emotion, a physical symptom, or a craving, for example. That process sends a calming signal to the brain, allowing you to feel more relaxed and in control.

Tapping works on many levels to support recovery from addiction and cravings:

1. Reduces stress

Tapping regulates the nervous system and calms the fight-or-flight stress response (even lowering levels of the stress hormone cortisol), helping you to release stress and bring your mind and body into a calmer state.[1,2]

This is important, because stress and addiction are tightly linked.

Research shows that the more stressed we are and the less well we manage that stress, the more likely we are to use substances. People with addiction and substance abuse disorders also often report that they turn to their substance of choice to “self-medicate” psychological distress and mental health issues.[3]

Researchers believe that when we can better manage our response to stress, it can help us to prevent cravings, substance use, and risk of relapse.[4]

With the help of Tapping, we can learn to respond to challenges from a place of greater balance and calm, potentially disrupting unhelpful patterns that may contribute to addictions or cravings.

2. Release unresolved emotional issues

Tapping is an excellent tool for addressing unresolved emotional issues that is often at the root of addiction.

I’ve worked with many people around addictions and cravings using Tapping. With this kind of work, we usually start on the surface to address the physical craving, but then we almost always dig deeper to the feelings that are buried underneath whatever the substance of choice may be (whether it is alcohol, sugar, or cigarettes).

Through Tapping, we are able to find the unresolved emotional issues that are truly at the root of the issue. This paves the way for long-term resolution of addictive behaviors, because we have actually gone underneath the surface to the deeper issues at hand.

Research confirms that Tapping can help people address difficult experiences from early life that may play a role in substance use.[3]

3. Provides a healthy behavior replacement

Whenever a craving hits, individuals can turn to the Tapping technique as a positive habit to take the place of their old behaviors.

For example, if you’re trying to avoid alcohol and find yourself tempted to drink a glass of wine with your dinner, you could excuse yourself briefly to do a few rounds of Tapping instead. Or, if you always crave a cigarette on your lunch break to help release stress, you could practice Tapping on that break instead as a healthier, and more effective, alternative.

Tapping is a great way to interrupt old patterns so we can release the old habits that have been causing harm and replace them with new, more empowering ones.

How to use Tapping for addiction and cravings

Tapping can be used in the moment when experiencing a craving or urge, and it can also be used on an ongoing basis to release stress, process emotions, and explore the deeper root of addictive behaviors.

If you want to get started right away with a few minutes of Tapping, try these 7 simple steps to release a craving:

Identify the craving or addictive urge you’re currently experiencing.Rate the intensity of the craving or urge on a scale from 0-10, with 10 being the most intense.Create a setup statement that acknowledges the problem and accepts yourself, such as: “Even though I’m craving a cigarette right now, I deeply and completely accept myself.” Tap on the side of your hand while repeating your setup statement three times.Tap through the following Tapping points while focusing on your craving or the feelings you are having related to the craving: Eyebrow Side of the eyeUnder the eyeUnder the noseUnder the mouthCollarboneUnder the armTop of the head

Rate the intensity of the craving or urge again on a scale from 0-10.Repeat the previous steps as necessary until your intensity goes down and you feel more calm and grounded.

For a complete guide on how to use Tapping and how to apply it to various issues, check out this comprehensive how-to guide.

And be sure to head to The Tapping Solution App to find guided meditations like these:

What does the research say on Tapping for addiction?

Scientific studies have shown that Tapping can be a valuable tool in addiction treatment.

One study published in the Journal of Scientific Research & Reports in 2013 by Dawson Church and Audrey Brooks demonstrated the effectiveness of Tapping in individuals with addiction.

The study involved 39 participants at a weekend workshop. Participants who practiced Tapping reported significant reductions in distress and psychological symptoms such as anxiety and depression, both immediately following the workshop and at a 90-day follow-up.

The participants in the study were specifically instructed on how to use EFT Tapping to address adverse childhood experiences – which is one of the reasons Tapping may have proved to be so helpful in the study.

From the data, the researchers concluded that “EFT may be an effective adjunct to addiction treatment.”[3]

Common, traditional treatments for addiction often don’t address the whole picture. But this research suggests that Tapping can offer a more holistic approach to addiction, addressing both the emotional and physical aspects involved.

To learn more, read this article on how Tapping proves an effective addition to addiction treatment.

Success stories of using Tapping for addiction

Let’s hear from a few real people who have had incredible results with the help of Tapping to overcome addictions and cravings:

“I used tapping and it was fantastic. There were no withdrawals and it was like I had never smoked, quite amazing. Couldn’t believe it. After 45 years of smoking and the day before I stopped I was smoking 30 to 50 a day. Love that tapping could do that for me.”

-Elly

“Years of anxiety was kicked to the curb in one day with Tapping and it was also key in my recovery from alcoholism. Tapping literally saved my life!”

-Kelly

“I have been tapping for a number of years now – following ‘The Tapping Solution’ – Jessica Nick and Alex – it works it really works I have lost 50lbs ( without restrictive dieting or crazy workouts) I have completely erased ‘ panic attacks’ and anxiety and overcome addictions to alcohol and painkillers– all this has happened slowly and gently over the past 7 years and I continue to use tapping every day – I love it.”

-Julie

Tips for using Tapping for addiction

Tapping for addiction offers a powerful, accessible tool for managing cravings and supporting long-term, sustainable change. By addressing both the physical and emotional aspects of addiction, Tapping can help you break free from destructive patterns and build a healthier, more balanced life.

Here’s how to make the most of this technique:

Practice consistently: Use Tapping regularly to calm your system, release strong emotions, and empower your mind and body to let go of old patterns and build new, healthier ones. The more you practice, the more you’ll rewire your brain and support your road to recovery.Be patient: Freeing yourself from cravings and addictions is a process that takes time – Tapping can help you on your journey if you are patient and stay committed to the process. Seek support when needed: Tapping can be a valuable addition to your recovery toolkit, but it’s not a substitute for professional medical advice or treatment. Always consult with a healthcare provider or addiction specialist when dealing with substance abuse issues and when exploring deeper concerns.

Ready to try Tapping for yourself? Download The Tapping Solution App today for guided Tapping meditations specifically designed to support you on your journey.

Here are a few examples of topics covered in the app:

Opioid Detox Support – Craving ReliefOpioid Detox Support – Sleep ProgrammingOvercome Cigarette Cravings & Quitting SmokingCravings Buster: AlcoholCravings Buster: General Cravings Quick TapCravings Buster: Sugar

Get Started For Free Try the Tapping Solution App and lower stress in under 10 minutes Instantly reduce anxiety and stressFall asleep faster and sleep betterBoost productivity, stay motivatedRelieve chronic or occasional painRelease anger, find peace .app-cta { color:white; line-height:1.2;background: linear-gradient(to right, #014157, #326c7b);margin-bottom:20px; }.app-cta .badges {width:100%; }.app-cta .parent { display: flex; } .app-cta-left, .app-cta-right { display:inline-block; vertical-align:top; box-sizing:border-box; } .app-cta-left { padding:20px; width:55%; flex: 1; } .dl-buttons {margin-bottom:20px; } .dl-buttons a img {border-radius:5px;margin:1%; }.app-cta-heading {font-size:32px;font-weight:bold;margin-bottom:10px; }.app-cta-subheading {font-size:20px;margin-bottom:10px; }.app-cta-left ul {list-style:none !important;margin:10px 0 20px 0 !important;text-align:left; }.app-cta-left li {background:url('https://www.thetappingsolution.com/bl...') no-repeat 0px 7px;padding:6px 10px 10px 25px;font-size:16px;margin:0 !important }.app-cta-right {width:45%;flex: 1; /* This makes the image div take the remaining space */display: flex;justify-content: center;align-items: center;overflow: hidden; }.app-cta-right img { height: 100%; width: auto; }.mobile-cards {display:none; }@media (min-width: 760px) and (max-width: 1000px), (max-width: 649px) { .app-cta-heading { font-size:24px; } .app-cta-subheading { font-size:20px; } .app-cta-left li { font-size:16px; } .app-cta-right, .app-cta-left { width:100%; } .mobile-cards { display:block } .desktop-cards { display:none; } .app-cta .parent { display:block; text-align:center; } .app-cta li { text-align:left; } .dl-buttons a img { height:50px; } .ul-parent {display: flex; justify-content: center; align-items: center; } .ul-parent ul{ width: fit-content; }}

Until next time… Keep Tapping!
Nick Ortner

ReferencesChurch D, Yount G, Brooks AJ. The effect of emotional freedom techniques on stress biochemistry: a randomized controlled trial. J Nerv Ment Dis. 2012;200(10):891-896.Stapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Church, D & Brooks, AJ. The Effect of EFT (Emotional Freedom Techniques) On Psychological Symptoms In Addiction Treatment: A Pilot Study. Journal of Scientific Research and Reports. 2013;2(2):315-322.alʼAbsi M. Stress and Addiction: When a Robust Stress Response Indicates Resiliency. Psychosom Med. 2018;80(1):2-16. doi:10.1097/PSY.0000000000000520

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Published on August 12, 2024 07:59

A Comprehensive Guide to the Gallbladder Meridian Points in Traditional Chinese Medicine

From indecision to headaches, from stress to digestive issues… what if all these seemingly unrelated issues had a common thread? Meet the gallbladder meridian, a key element from traditional Chinese medicine that can influence both your physical health and emotional wellbeing.

So what exactly is the gallbladder meridian? And can you really relieve stress, boost courage, and ease digestive issues through the simple act of tapping on the side of your eye (a gallbladder meridian point)? Let’s find out.

What is the gallbladder meridian?

In Western medicine, we know the gallbladder as an organ that stores and concentrates bile, aiding in the digestive process.

But according to traditional Chinese medicine, an ancient practice dating back thousands of years (making it one of the most enduring systems of medicine in human history), the gallbladder is much more than that.

In this ancient healing practice, the gallbladder isn’t just considered a physical organ, but also a part of a complex energy system known as the meridian system, influencing both our physical and emotional wellbeing.

The gallbladder meridian is one of the 12 primary meridians in traditional Chinese medicine, each corresponding to a different organ in the body. These major meridians are like energy highways, through which vital life force energy flows. Each meridian is connected to specific bodily functions and emotional processes.

The gallbladder meridian has a symmetrical pair of pathways running along both sides of the body. It starts from the outer corner of each eye and travels down either side of the body to the fourth toe.

Along this pathway are several key points, called acupoints, each with specific benefits and functions. Activating these acupoints is thought to restore energy flow and balance, alleviate various physical or emotional issues, and promote healing in mind and body.

The role of the gallbladder in traditional Chinese medicine

According to traditional Chinese medicine, the gallbladder meridian is thought to be associated with:

DigestionMuscle healthVision and eye healthDecision making and judgmentCourage and assertivenessPlanning and execution of ideasProcessing emotions, particularly frustration and anger

The gallbladder meridian plays important roles in both emotional and physical health, making it a gateway to greater wellbeing in mind, body, and spirit.

What are the symptoms of gallbladder meridian imbalance?

An imbalance in the gallbladder meridian can manifest in various ways:

Physical symptoms:

Headaches, particularly migrainesNeck, shoulder, or hip painDigestive issues, especially related to fatty foodsEye problems or blurred vision

Emotional symptoms:

IndecisivenessFrustration or repressed angerLack of courage or assertivenessDifficulty coping with stress

If you’re experiencing any of these issues, supporting your gallbladder through techniques like acupressure or EFT Tapping that access the gallbladder meridian points may help you find relief.

What are the gallbladder meridian points?

The gallbladder meridian starts at an acupoint point on the side of the eye, travels down the side of the body, and ends on an acupoint on the fourth toe.

Along this pathway are a total of 44 gallbladder meridian points. Key points can be found at the base of the skull, on the top of the shoulder, on the hip, below the knee, and more.

Each of these points can be stimulated through various methods, including acupuncture, acupressure, and of course EFT Tapping, to address specific imbalances and promote overall wellbeing.

How to use EFT Tapping to address gallbladder imbalances

EFT Tapping offers a simple yet powerful way to work with the gallbladder meridian.

The first gallbladder meridian point, located on the side of the eye, is one of the 9 main Tapping points used in the traditional EFT Tapping sequence.

To support gallbladder meridian balance, healthy energy flow, and to address gallbladder-related issues, you can simply gently tap on this point. Tap gently using your fingertips right on the bone outside of your eye, while focusing on the specific symptom or emotion related to gallbladder imbalance (such as trouble making a decision, frustration, or digestive discomfort).

You can also go through the entire EFT Tapping sequence, which incorporates the gallbladder meridian point on the side of the eye, to address any symptoms or emotions you might be struggling with. You can learn the basics of how to do EFT Tapping in this comprehensive guide.

And if you’re interested in diving deeper into using Tapping for gallbladder meridian imbalance or other concerns, try a guided session in The Tapping Solution App today!

By regularly incorporating EFT Tapping into your routine, you may notice shifts in how you feel physically and emotionally. Give it a try and see what you think!

Until next time… Keep Tapping!
Nick Ortner

P.S. Have you tried EFT Tapping for any of these gallbladder-related issues? Have you noticed improvements in your decision-making abilities or emotional processing? In physical symptoms like headaches, digestive issues, or eye strain?

Let us know in the comments below

The post A Comprehensive Guide to the Gallbladder Meridian Points in Traditional Chinese Medicine appeared first on The Tapping Solution.

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Published on August 12, 2024 07:49

The Gamut Point: A Guide to Its Role in EFT Tapping

The Gamut Point Procedure

“You want me to do what? Roll my eyes and then hum and count?!”

Many of us may have reacted this way when we first observed Gary Craig teaching the 9 Gamut Procedure. Some clients will ask for more details about the seemingly strange technique and whether or not it’s even necessary. In fact, some EFT therapists have taken out the gamut procedure completely because the tapping itself works wonders and skipping the gamut point saves time (as if EFT didn’t work fast enough already)!

So the question is: Do you have to use the gamut procedure? And how does the gamut procedure really work anyway? Why is it so important?

To begin, it is important to recognize that the gamut procedure essentially contains two different components. The first component is the tapping of the gamut point; and the second component includes the eye movements, humming, and counting which essentially can be summarized as “bilateral stimulation of the brain.”

The gamut point is located on the back of either hand between the knuckles at the base of the ring finger and the little finger. It is the third point on the Triple Warmer meridian, in connection with the spleen meridian point (the EFT “under arm” meridian point).

What It Does

The Triple Warmer meridian, which runs along this path, is responsible for turning on/off the fight or flight response when we feel stressed or threatened. When this happens, energy is first pulled and drained from the spleen meridian and then from other meridians. Some think that a spleen energy imbalance is what causes the majority of physical issues ranging from pain to allergies. You can tap on the under arm point to balance the spleen when using the basic EFT format, but some feel that adding in the 9 Gamut Procedure and tapping directly on the gamut point is more effective for balancing. Some people find relief when they simply press or rub the gamut point when they feel their body going into a stress reaction.

So why bother rolling your eyes, humming and counting if tapping the gamut point on the back of the hand is enough to turn off the fight or flight stress response in the body? The 9 movements that are included in the 9 Gamut Procedure, as taught originally by Gary Craig include: looking down hard to the right, looking down hard to the left, rolling the eyes in a circle in one direction, rolling the eyes in the other direction, humming, counting and humming again. Is all this really necessary? Absolutely!

It’s important to understand that what is actually happening in the brain during the eye movements, humming and counting is something called “bilateral stimulation of the brain.”

For example, when your eyes look right you are actually firing the left hemisphere of the brain and when your eyes look to the left, it is firing the right hemisphere. When you hum, it fires the right hemisphere of the brain and counting fires the left hemisphere. This repeated stimulation of both sides of the brain creates a “whole brain” experience or a blending of both hemispheres. This blending of both hemispheres of the brain has also been used in other well known forms of trauma therapy techniques including Eye Movement Desensitization and Reprocessing (EMDR). The parallels between EMDR and the 9 Gamut Procedure deserve further examination.

EMDR and the 9 Gamut Procedure

EMDR was first developed by psychologist Francine Shapiro, Ph.D., of the Mental Research Institute in Palo Alto, California. The psychotherapeutic use of EMDR evolved in the late 1980’s after Dr. Shapiro went for a walk in the park. It was during this walk that Dr. Shapiro discovered that she could not maintain her focus on painful images/memories while walking or when scanning her eyes from side to side while looking at stones along the pathway. She later discovered that purposefully moving the eyes rapidly from side to side for a brief period while maintaining attention to a targeted traumatic experience, produces dramatic relief from painful affect associated with the memory. In addition, it causes a shift in negative beliefs associated with the event.

When we receive sensory information or experience an event during the day, it passes through an emotional filter (amygdala) in the right half of the brain. If there is nothing emotionally-charged, the information then passes through another structure (hippocampus) that processes the information and allows it to pass to the left hemisphere. This experience is then stored normally in memory.

However, when incoming sensory information is emotionally-charged (e.g. traumatic), it gets stuck in the central nervous system (CNS) in the right hemisphere of the brain. It does not get processed in time and space so when reminders occur, the stuck memory is triggered and feels like it is happening in the present. This accounts for flashbacks, intrusive thoughts and nightmares so familiar to those who have Post Traumatic Stress Disorder (PTSD).

In other words, when a traumatic or very negative event occurs, strong negative feelings or dissociation can interfere with the processing of the event. For example, years after the event, a rape survivor may “know” that rapists are responsible for their crimes, but this information does not connect with her feeling that she is to blame for the attack. The memory has become stored in a dysfunctional way with many aspects still unprocessed. It is not only major traumatic events that can cause psychological disturbance as sometimes a relatively minor event from childhood, such as being teased by one’s peers or disparaged by one’s parent, may not be adequately processed either.

EMDR can assist to alleviate symptoms of PTSD by processing the aspects of the distressing memories. Information processing is thought to occur when the targeted memory is linked with other more adaptive information. The process of EMDR (and any type of bilateral stimulation of the brain) allows learning to take place and then the experience/event is stored with appropriate emotions able to appropriately guide the person in the future.

Eye movements (or other bilateral stimulation) are used during one part of the EMDR session. After the clinician has determined which memory to target first, they ask the client to hold different aspects of that event or thought in mind and to use their eyes to track the therapist’s hand as it moves back and forth across the client’s field of vision. As this happens, for reasons believed by a Harvard researcher to be connected with the biological mechanisms involved in Rapid Eye Movement (REM) sleep, internal associations arise and the client begins to process the memory and disturbing feelings. The event is often recalled as a series of “scenes” and processed one at a time.

This is very similar to how Gary Craig describes the “Story Telling Technique” and the importance of processing every “aspect” of the event.

How REM Sleep Plays a Part

The similarity between REM sleep, EMDR and the 9 Gamut Procedure is also something to be acknowledged.

During REM sleep, our eyes flutter back and forth rapidly (sound familiar?) beneath closed eyelids, our breathing is somewhat shorter and more erratic, our heart beat quickens, and our blood pressure increases. It is when we are in REM sleep that we are dreaming. The reason REM sleep is important is that this is when the learning and memory areas of our brains become stimulated. It is theorized by some that when we dream during REM sleep, the dreams are the result of our brains trying to segregate, analyze and file away the data that we have absorbed during the day (similar to how a client process an event with EFT). It is also thought that our brains revisit certain childhood memories (the “writing on our walls,” as Gary Craig would say) to use them as a sort of reference point to facilitate this filing process. It is also theorized that this “filing” activity clears room for new data and helps to improve our overall memories. Essentially, dreaming helps us to process the events of our day and store them away into memory….again very similar to the effects of both EMDR and the bilateral stimulation aspect of the 9 Gamut Point Procedure!

More About Bilateral Brain Stimulation

Finally, it also important to note that “bilateral brain stimulation” within EMDR is not restricted to eye movements alone. The bilateral stimulation is achieved through either rapid eye movements across the field of vision, auditory tones or clicks via headphones, or tactile stimulation of alternate sides of the body.

Obviously, bilateral brain stimulation, whether used in EFT or EMDR has the potential to assist the brain in processing stored emotions related to traumatic events, both big and small.

Whether it is in a successful EFT session, or in EMDR therapy, the meaning of painful events is significantly transformed on an emotional level. For instance, a war veteran shifts from feeling horror and shock to holding the firm belief: “I survived it and I am strong.” Unlike talk therapy, the insights clients gain result not so much from the therapist’s influence, but from the client’s own intellectual and emotional processes. The end result is that clients feel empowered by the very experiences that once haunted them. Their wounds have not just closed, they have healed and transformed. Given the similarities between the two techniques, it appears as though bilateral stimulation of the brain is the key to processing traumatic events and setting ourselves free!

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Published on August 12, 2024 07:37

August 1, 2024

Meridian Points: A Comprehensive Guide to the Acupoints Used in Acupressure, Acupuncture, and EFT Tapping

What do ancient Chinese medicine practices and modern stress-relief techniques have in common? The answer lies in meridian points – a network of energy centers that could hold the key to balanced health and emotional wellbeing.

Meridian points have guided practitioners for thousands of years, and today, they’re at the heart of popular wellness techniques like acupuncture and EFT Tapping.

Ready to explore the hidden highways of healing running through your body?

In this guide, you’ll find everything you need to know about meridian points.

What are meridian points?

Meridian points, or acupoints, are specific locations on the body that serve as gateways to the body’s vital energy (often referred to as “qi”).

The theory of meridians and meridian points originated in ancient China over 2,000 years ago. According to traditional Chinese medicine practices, these specific sites on the body are access points to an intricate network of energy pathways – called meridians – through which life force energy flows.

You can think of meridian points like the body’s energy hotspots.

Mapped out over thousands of years by Chinese medicine practitioners, meridians are believed to be connected to various organs and bodily functions. When the acupoints along these channels are stimulated – whether through acupuncture needles, finger pressure, or Tapping – it can help balance the body’s energy flow, alleviate physical discomfort or emotional distress, and promote healing.

This knowledge around meridians and acupoints has been passed down through generations and forms the basis for many energy healing modalities still used today – making it one of the oldest and most enduring systems of medicine and healing in human history.

Whether you’re interested in traditional Chinese medicine, energy healing, or simply looking for new ways to support your health and wellbeing, understanding meridian points can be incredibly valuable.

Why are meridian points important?

Meridian points play a crucial role in many holistic health practices and offer several key benefits:

Gateway to energy healing: Meridian points serve as the foundation for numerous healing modalities, including acupuncture, acupressure, and EFT Tapping. They provide practitioners with precise locations to focus their efforts for maximum impact, and offer an integrative approach to caring for the whole person.Stress reduction: Techniques like EFT Tapping that utilize meridian points have been shown to reduce cortisol (the stress hormone) levels and activate the body’s relaxation response, making them powerful tools for stress management.[1]Pain relief: Many people find that stimulating certain meridian points can help alleviate various types of physical discomfort, from headaches to chronic pain conditions.Emotional regulation: Working with meridian points, especially through practices like EFT Tapping, can help process and release difficult emotions, leading to greater emotional stability and resilience.

For those of us who practice EFT tapping, meridian points are particularly significant. The Tapping sequence utilizes specific meridian endpoints that, when stimulated, help to regulate the brain and body, effectively relieving both physical and emotional distress.

How many meridians are there?

There are 12 principal meridians recognized in traditional Chinese medicine. Each is associated with a specific organ system:

Lung MeridianLarge Intestine MeridianStomach MeridianSpleen MeridianHeart MeridianSmall Intestine MeridianBladder MeridianKidney MeridianPericardium MeridianTriple Warmer (San Jiao) MeridianGallbladder MeridianLiver Meridian

In addition, there are two other major meridians that aren’t linked to specific organs:

Central Meridian (or Conception Vessel)Governing Vessel

All of these meridians exist in symmetrical pairs, with channels running along each side of the body.

Each of the meridians also has a varying number of acupoints along its path, where the meridian can be “accessed” through practices like acupuncture, acupressure, or EFT Tapping.

The meridian system is kind of like an intricate network of energy highways running through the body.

Interestingly, although the theory of meridians is based in ancient practice, recently researchers have discovered that the meridians are linked to specific physical structures in the body called fascia.[2]

Other researchers believe the meridians correspond to the nervous system.[3,4]

Key meridian point locations

This article will cover a few of the common points to help you get started, but there are hundreds of acupoints found across the body along the various meridians.

Even working with a few key points, as we do in EFT Tapping , can lead to significant positive changes in your life.

Here are some of the most commonly used points in practices like EFT Tapping:

Side of the hand – Small IntestineEyebrow – BladderSide of the Eye – GallbladderUnder the Eye – StomachUnder the Nose – Governing VesselChin – Conception VesselCollarbone – KidneyUnder the Arm – SpleenTop of the Head – A meeting point of many meridians, like the Governing Vessel and Bladder

These points are the nine acupoints used in the traditional EFT Tapping sequence, and they were chosen for their effectiveness in addressing a wide range of emotional and physical concerns.

When you tap on these points while focusing on a specific problem, you’re sending calming signals to the amygdala, the part of the brain responsible for processing emotions. This can help you let go of stress, anxiety, and other negative emotions, allowing you to approach challenges with greater ease and clarity.

You can learn more about each of these points and why we use them in this EFT Tapping Point guide. And for a more comprehensive understanding of meridian point locations, it’s best to consult detailed acupuncture charts or work with a trained practitioner.

Want to learn more about how to use meridian points to improve your own health and wellbeing? Explore our Tapping resources or try a guided Tapping meditation in The Tapping Solution App today!

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Until next time… Keep Tapping!
Nick Ortner

ReferencesStapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Maurer N, Nissel H, Egerbacher M, Gornik E, Schuller P, Traxler H. Anatomical Evidence of Acupuncture Meridians in the Human Extracellular Matrix: Results from a Macroscopic and Microscopic Interdisciplinary Multicentre Study on Human Corpses. Evid Based Complement Alternat Med. 2019;2019:6976892. Eigenschink M, Dearing L, Dablander TE, Maier J, Sitte HH. A critical examination of the main premises of Traditional Chinese Medicine. Wien Klin Wochenschr. 2020;132(9-10):260-273.

Longhurst JC. Defining meridians: a modern basis of understanding. J Acupunct Meridian Stud. 2010;3(2):67-74.

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Published on August 01, 2024 06:44

Tapping for Sinus Relief: A Natural Approach to Ease Sinus Discomfort

Are you struggling with sinus pain, sinus pressure, and congestion? While many turn to medication for relief, there’s a natural, holistic approach that might surprise you: Tapping for sinus relief.

Let’s explore how this simple technique can help alleviate your sinus symptoms by addressing the often-overlooked emotional components of physical discomfort.

What is Tapping for sinus relief?

Tapping, also known as Emotional Freedom Techniques (EFT), is a powerful mind-body approach that combines elements of ancient Chinese acupressure and modern psychology.

When applied to sinus issues, Tapping involves gently tapping on specific acupoints on the face and body while focusing on the physical sensations and emotions associated with sinus discomfort.

Tapping sends calming signals to the brain, helping your brain – and body – move into a relaxed and healing state. This process can help address the underlying stress, emotions, and energy imbalances that may be contributing to or exacerbating your sinus symptoms.

How EFT Tapping for sinus relief works

To understand how Tapping can help with sinus issues, we need to look at the intricate connection between stress, emotions, and our physical health.

The brain and the body are intimately connected. The state of our mind influences the state of our body, and vice versa.

Maybe you’ve felt butterflies in your stomach when nervous about something, felt your heart pound in fear, or gotten a headache during periods of stress. These are all examples of how stress or emotional arousal can influence our bodies on a very real, physical level.

What if your sinus pain was something similar?

Emotions like stress, frustration, anger, and overwhelm can all manifest as physical symptoms – including sinus discomfort.

Chronic stress, in particular, can take a big toll on the body. It can weaken the immune system, increase inflammation, and lead to muscle tension – all of which might worsen sinus discomfort or pain.

Often, our bodies store stress and emotions without us even realizing it, so we might not be aware of what is going on at first.

But if we investigate closer, we may find that the physical symptoms we are experiencing are our body’s way of signaling to us that something is going on beneath the surface on an emotional level.

So, that sinus pressure you are experiencing? It might be mirroring the emotional pressure you’re under in daily life.

And here’s where Tapping comes in.

Tapping provides a simple way for us to release any stress or strong emotions from our physical bodies. Tapping also creates positive changes in our physiology, such as reducing cortisol levels. As we tap, our body can relax, inflammation can go down, muscles tension can release, and so on.

As stress levels decrease, the body’s natural healing processes can function more effectively, paving the way for healing and helping us experience relief from symptoms like sinus discomfort.

If you want to better understand the ties between emotions and physical ailments (and how Tapping can help), check out this guide on the mind-body connection.

Sinus Tapping benefits: Why give it a try?

Now that you understand how Tapping can help with sinus issues, you might be wondering, “Is it really worth trying?”

Let me tell you, the benefits can be so profound they might surprise you.

Stress Relief: Tapping is like a reset button for your stress levels. As you tap, you’re literally sending calming signals to your brain, potentially easing that sinus pressure along with easing the burden of stress in your life.Emotional Release: When we are dealing with something like sinus pain, we might naturally carry around a lot of feelings about it. Tapping gives you a chance to acknowledge and release those pent-up feelings that might be contributing to your physical discomfort, like frustration about the pain, annoyance about not being able to breathe properly, etc. You might be surprised how much better you feel in mind, body, and spirit after you give it a try.Pain Relief: Often, one of the hardest parts about sinus issues is the intensity of the sinus pain. EFT Tapping for pain (of all sorts!) is incredibly effective. Research shows it can even help with chronic pain, so if your sinus issues are ongoing, it’s well worth your while!Whole-Person, Long-Term Healing: Unlike popping a pill that will give you just temporary relief from your symptoms, Tapping addresses the root causes of your sinus issues – leading to long-term relief. It’s like giving your whole self a tune-up so you can feel good from the inside out.Self-Empowerment: With Tapping, you’re not relying on anyone or anything else for relief. It’s a tool you can use anytime, anywhere – whether you’re stuck in traffic or lying in bed unable to sleep due to sinus pain. Tapping puts the power of healing in your own hands.Complementary Technique: Tapping can be used alongside other treatments, potentially enhancing their effectiveness. It’s like having an extra player on your healing team.

I’ve seen firsthand how effective EFT Tapping can be for sinus issues, the common cold, congestion, and other related issues.

In fact, the very first time I introduced Tapping to my sister Jessica (who was completely skeptical it would work at all), we used this technique to help her clear a sore throat and sinus headache. We were both shocked by just how well it worked to help her feel better – and fast!

So if you’re on the fence about it or feeling skeptical (like Jessica was), I highly encourage you give it a chance, and try something new.

After all, what have you got to lose? Except maybe some stress and discomfort?

Get started with EFT Tapping for sinus relief

Ready to try Tapping to relieve sinus pressure or discomfort?

The Tapping Solution App offers guided meditations specifically designed to help with sinus relief.

Here are a few you can try right now to start feeling better:

Tip: Click the images above using your mobile device, or type the name of the meditation into the search function in the app.

These guided Tapping meditations will walk you through the process, helping you address both the physical sensations and emotional aspects of your current symptoms.

I highly suggest you explore the Heal Your Body Category in the app as well, which features the powerful work of the late and great Louise Hay.

Remember, sometimes our bodies need us to slow down and pay attention.

By using Tapping to address the stress, pressure, and emotional burdens in your life, you may find that your sinus symptoms begin to lift, allowing you to breathe easier and feel more comfortable.

Give Tapping for sinus relief a try – your sinuses (and your whole self) will thank you!

Download the app now to be guided through the entire process, start to finish.

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Until next time… Keep Tapping!

Nick Ortner

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Tapping Research: EFT Found to Be Effective Intervention for Young Adults with Suicidal Ideation

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Published on August 01, 2024 06:20

July 30, 2024

Introducing… Grow Younger Affirmations!

I’m SO excited to introduce you to our latest addition to the app… our Grow Younger Affirmations!

When we released our Grow Younger Active Transformational Meditation (ATM) a while back, we were blown away by the response we got. You all fell in LOVE with this meditation (and so did we)!

Since then, we’ve gotten so many requests to release an Affirmation version of the session!

Well, we’re thrilled to announce that we listened to your requests, and the Grow Younger Affirmations session is here. The affirmations in this brand new session are the same as those found in the Grow Younger ATM.

This session is designed to help open your mind to positive possibilities and new beliefs about aging. Using the power of affirmations, we will empower ourselves to turn back the clock and grow younger – so that we can live our lives with youthful energy and vitality.

Are you ready to give it a try?

Click here on your mobile device, or type “Grow Younger Affirmations” into the search bar in the app. And if you haven’t tried the full ATM version yet, I highly recommend that you do!

Make sure to leave me a comment below to let me know what you think!

Until next time… Keep Tapping!

Nick Ortner

P.S. Curious what the difference is between these two types of sessions? Here’s a quick breakdown of what to expect:

Active Transformational Meditation (ATM):

This process is designed for when you’re busy and don’t have hands to tap or space for quiet time! Just hit play and listen along to nourish your mind and transform your life through a combination of stories, reflections, affirmations, and inspiration.

Affirmations:

These sessions use the power of affirmations to help you reinforce positive beliefs about your worth, potential, and capabilities. You can repeat the affirmations out loud, Tap along as you listen, or just absorb the words as you move about your day.

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Tapping Tip: Justifying My Existence…

Releasing Self-Doubt – Tapping Meditation

7 Reminders All Caregivers Need to Hear

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Published on July 30, 2024 09:38

July 25, 2024

The Benefits of Face Tapping and How to Do It

What if the benefits of face tapping could include both skincare advantages and emotional balance in one go, helping you both look good and feel good at the same time?

When most people think of facial tapping, they might imagine just another skincare fad to add to their beauty routine to improve skin tone or reduce wrinkles. But you don’t just want to look good, you want to feel good, too. And the simple act of tapping on certain points on your face can lead to benefits that go beyond skin deep – helping you glow from the inside out.

Face tapping is part of a technique called Tapping (also known as EFT Tapping, or Emotional Freedom Techniques), which involves tapping certain points on your face, hands, and body with your fingertips.

In this comprehensive guide, we’ll explore the numerous benefits of face tapping and learn the basic EFT Tapping technique.

The Surprising Benefits of Facial Tapping

Tapping has gained widespread recognition in recent years as an effective tool for boosting emotional and mental wellness. This technique combines the principles of ancient Chinese acupressure and modern psychology, offering a wealth of powerful (and surprising) benefits for body, mind, and spirit that include stress reduction, improved sleep, pain relief, and more.

Here are some of the key benefits you can expect from incorporating facial tapping into your daily routine:

#1. Stress Reduction

Tapping directly targets the amygdala, the part of your brain that’s like the alarm system for stress, fear, and all kinds of emotional responses. When you tap on specific acupressure points during Tapping, you’re essentially calming down and ‘turning off’ this alarm system. The process sends calming signals to the amygdala, rewiring how we respond to the stressors and challenges of daily life.

When we’re stressed, our brain acts like it’s in danger. Tapping helps remind our brain that everything is okay and it can relax.

To give you an idea of how effective this can be, just one hour of EFT Tapping has been shown to reduce cortisol, the stress hormone, by 43%.[1]

#2. Anxiety Relief

Tapping can lower anxiety levels by disrupting negative thought patterns, calming the fight-or-flight response, and promoting a more balanced emotional state.

In The Tapping Solution App, users of the guided Releasing Anxiety Tapping meditation report an average reduction in anxiety of 41% after just 9 minutes.

#3. Better Sleep

By reducing stress and promoting relaxation, tapping on acupressure points on your face and other parts of your body can help you settle in, wind down, and fall asleep with greater ease.

People often report falling asleep faster, staying asleep longer, and finding relief from sleep issues like insomnia.

#4. Pain Relief

Tapping through the points on the face and rest of the body can help alleviate pain. EFT Tapping works quite well for pain relief because pain is often tied to stress or unresolved emotional issues. Through Tapping, you can release stress from your body and work through emotions that may be held in your body, helping to put your body into a relaxing and healing state.

In one study, participants’ pain levels decreased by 57% after just a 4-day workshop in EFT Tapping.[2]

#5. Improved Mental Wellbeing and Emotional Resilience

Facial tapping can help you process and release difficult emotions more effectively, leading to greater emotional resilience and mental wellbeing. This is a powerful tool that can help you navigate the demands and stressors of daily life with greater balance and ease.

With over 300 scientific studies on EFT Tapping, we now know it can be effective to help people improve mental wellbeing and work through conditions like depression and PTSD.[3,4,5]

#6. Soothed Stomach

Tapping on your face, particularly on the acupressure point under the eye, can help settle your stomach and ease digestion. This point corresponds to the stomach meridian in traditional Chinese medicine, and tapping that point on your face may help when your stomach is feeling unsettled or uneasy.

#7. Increased Energy and Focus

As you release stress and help your nervous system feel safe, you’ll give your brain and body a break from working so hard. With the extra resources you get back, you’ll be able to experience greater energy, focus, and clarity – leaving you feeling more vibrant and alert.

#8. Improved Markers of Health

Tapping actually works on a physiological level to create changes in both the brain and body, leading to improved markers of physical health.

Studies suggest Tapping can impact physiological markers of health, such as cortisol levels, heart rate, blood pressure, and more. It’s even been suggested to positively influence gene expression and brain activity.[1,2,6,7]

While some people may experience skin-related benefits from facial tapping like improved circulation and a healthy glow (not surprising, since stress reduction is a great “anti-aging” approach!), as you now know the practice of Tapping is about so much more than that.

It’s about rewiring your brain, regulating your nervous system, managing your emotions, and setting yourself up to feel more calm, cool, and collected no matter what life throws your way.

How to Do Facial Tapping: A Step-by-Step Guide

Now that we understand the benefits, let’s explore the proper technique for Tapping.

Getting familiar with the 9 Tapping points

Tapping involves nine acupressure points, called Tapping points. They are found along the meridians used in traditional Chinese medicine.

Most of the Tapping points are found on the face (6 out of 9 are on the face and head!), while the other three are found on the side of your hand, your collarbone, and under your arm.

Many meridians either start or end on the face, making it a key area for this practice. That’s why during Tapping, you spend so much time tapping on your face.

To do the Tapping technique, you’ll use your fingertips to gently tap on each of the nine points in order, as you think about what is bothering you and repeat certain statements.

Here’s a handy diagram to show you where each of the 9 Tapping points are located on the face and body:

1. Side of the Hand (Karate Chop): This is the fleshy, narrow side of the hand on the side of the pinky finger.
Why we use it:
Releases feeling stuck and promotes ease in moving forward, letting go, healing from grief, and becoming happy in the present moment.

2. Eyebrow – On the brow bone where the eyebrows begin, closest to the bridge of the nose.
Why we use it:
Releases trauma, hurt, and sadness and promotes peace and emotional healing.

3. Side of the Eye – On the bone directly along the outside of either eye.
Why we use it:
Releases resentment and anger and promotes clarity and compassion.

4. Under the Eye – On the bone directly underneath either eye.
Why we use it:
Releases fear and anxiety and promotes feelings of contentment, calmness, and safety.

5. Under the Nose – The area directly beneath the nose and above the upper lip.
Why we use it:
Releases shame and powerlessness and promotes self-acceptance, self-empowerment, and compassion for self and others.

6. Under the Mouth – This is the area just below your bottom lip and above the chin, right in the crease.
Why we use it:
Releases confusion and uncertainty and promotes clarity, certainty, confidence, and self-acceptance.

7. Collarbone – Starting from where your collar bones meet in the center, go down an inch and out an inch on either side.
Why we use it:
Releases the feeling of being stuck, promotes ease in moving forward, and boosts confidence and clarity.

8. Under the Arm – On your side, about four inches beneath the armpit.
Why we use it:
Releases guilt, worry, and obsessing and promotes clarity, confidence, relaxation, and compassion for self and others.

9. Top of the Head – Directly on the crown of your head.
Why we use it:
Opens the crown chakra and promotes spiritual connection, while anchoring in the new balance and alignment from the tapping round that has just been completed.

Even just a few minutes of Tapping through the points each day can lead to significant improvements in your mental, emotional, and physical well-being over time.

Curious to learn more about each point? Check out this guide to the 9 main Tapping points.

How to do the Basic Tapping Sequence

You can try Tapping yourself by following these easy steps:

Step 1. Identify the issue you want to focus on and rate how you feel.

This might be a specific situation that you are stressed about, a physical symptom, or an emotion like anxiety or fear, for example. Ask yourself, “What is on my mind? What am I stressed or bothered about? What is my most pressing issue right now?” Anything causing your stress or discomfort can be the focus of your Tapping session.

Step 2: Rate how you feel

When you think about your stress, your discomfort, or the emotion, how intense is it right now? Rate how you feel right now on a scale from 0 to 10, with 0 being the lowest intensity and 10 being the highest. So if you are very stressed, you’ll be a 10 and if you are feeling completely at ease you’ll be a 0.

Step 3: Compose a “setup statement”

Tapping often begins with something called a “setup statement.” This statement acknowledges the problem you want to deal with. It should focus on accepting how you feel right now.

A setup statement often follows a framework that sounds something like this:

“Even though I [fill in the blank with your specific problem or feeling], I accept how I feel.”

An example might be, “Even though I’m anxious about my meeting at work, I accept how I feel.”

Step 4: Repeat the setup statement three times while Tapping on the side of the hand

Take a deep breath in, and then out. It’s time to start Tapping!

Gently tap your fingertips on the Side of the Hand. Continue Tapping here as you repeat your setup statement (either out loud or in your mind) three times over.

Step 5: Tap through the rest of the points

Next, it’s time to move through the remaining eight Tapping points starting at the Eyebrow and ending at the Top of the Head, in the following order:

Eyebrow Side of the Eye Under the Eye Under the Nose Under the Mouth Collarbone Under the Arm Top of the Head

Tap gently with your fingertips for a few moments on each point before moving on to the next. As you tap on the points, simply say how you feel – either in your mind or out loud. Be honest with what is going on for you and how you are feeling about it. This process lets you release the emotion or discomfort as you go along.

You can repeat this entire sequence as many times as you’d like – until the intensity of your feelings have decreased and you are feeling more comfortable.

Step 6: Move towards the positive with one final round of Tapping

Now that you’ve released some of the intensity and you are feeling more balanced and at ease around the issue, you can begin to say empowering, uplifting statements to help you end on a powerful note.

Examples of empowering, positive statements to end with could include:

“I am safe.”“I’ve got this.”“I am strong and capable.”“I am feeling calm and confident.”“All is well.”

Repeat these positive statements to yourself in your mind or out loud as you go through the Tapping points one more time.

Step 7: Rate how you feel again

After you finish Tapping, take a deep breath in and out, and then notice how you feel. How intense are your feelings now on the 0 to 10 scale? If you are feeling better, your new number will be lower.

For an in-depth explanation of the technique with extra tips and tricks, check out this comprehensive guide.

And if you truly want to experience the full benefits of facial tapping, incorporate this EFT Tapping into your daily routine. Following along to our short and easy guided sessions in The Tapping Solution App makes the process super easy and can help you build a regular habit.

The app has hundreds of options to choose from, with topics to suit every issue or need. You can start your day with a short Tapping meditation to set a positive tone, use it during stressful moments for quick relief, or end your day with Tapping to promote relaxation and better sleep.

As with any new practice, it’s important to approach this practice with an open mind and give yourself time to experience its effects.

Download The Tapping Solution App today to access hundreds of guided Tapping meditations available anytime you need, right in your pocket (and it’s free to get started!)

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Until next time… Keep Tapping!
Nick Ortner

ReferencesStapleton P, Crighton G, Sabot D, O’Neill HM. Reexamining the effect of emotional freedom techniques on stress biochemistry: A randomized controlled trial. Psychol Trauma. 2020;12(8):869-877.Bach D, Groesbeck G, Stapleton P, Sims R, Blickheuser K, Church D. Clinical EFT (Emotional Freedom Techniques) Improves Multiple Physiological Markers of Health. J Evid Based Integr Med. 2019;24:2515690X18823691. Clond M. Emotional Freedom Techniques for Anxiety: A Systematic Review With Meta-analysis. J Nerv Ment Dis. 2016;204(5):388-395. Nelms JA, Castel L. A Systematic Review and Meta-Analysis of Randomized and Nonrandomized Trials of Clinical Emotional Freedom Techniques (EFT) for the Treatment of Depression. Explore (NY). 2016;12(6):416-426. Church D, Stern S, Boath E, Stewart A, Feinstein D, Clond M. Emotional Freedom Techniques to Treat Posttraumatic Stress Disorder in Veterans: Review of the Evidence, Survey of Practitioners, and Proposed Clinical Guidelines. Perm J. 2017;21:16-100. doi:10.7812/TPP/16-100.Maharaj, ME. Differential Gene Expression after Emotional Freedom Techniques (EFT) Treatment: A Novel Pilot Protocol for Salivary mRNA Assessment. Energy Psychology Journal. 2016;8(1):17-32.

Stapleton P, Buchanan C, Mitchell I, McGrath Y, Gorton P, Carter B. An initial investigation of neural changes in overweight adults with food cravings after emotional freedom techniques. OBM Integrative and Complementary. 2019;4(14):10-21926.

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Published on July 25, 2024 05:10

July 22, 2024

7 Reminders All Caregivers Need to Hear

Being a caregiver for another person is one of the most profound acts of kindness you can perform, but it’s also not without its challenges.

It’s a journey that can be both rewarding and exhausting, filled with moments of both gratitude and overwhelm.

If you’re a caregiver, I’m glad you are here. Today, we’ve got Linda Abbit here to provide support and to share some powerful reminders that all caregivers need to hear.

Introducing… Linda Abbit!

Linda Abbit is an eldercare professional and caregiver with more than 25 years of experience caring for her parents and other family members.

Having worked for over ten years in the eldercare and healthcare professions, Linda holds a Master’s degree in Education and was a support group facilitator for the Alzheimer’s Association in Orange County for many years. Linda received the Caregiver of the Year Award by Caregiving.com in 2009.

Linda is the author of The Conscious Caregiver: A Mindful Approach to Caring for Your Loved One Without Losing Yourself. She currently writes, speaks, leads workshops and assists family caregivers through her book and her Tender Loving Eldercare website.

Her motto is “Self-care is NOT selfish!”

7 Reminders All Caregivers Need To Hear

Linda was a family caregiver for over 25 years, and she’s dedicated her career to supporting caregivers around the world. She knows what the experience is like, and she knows just how tricky the journey can be.

Here’s what Linda wants you to know if YOU are walking the caregiving journey:

#1. You are not alone on this journey.

You aren’t the only one feeling this way, and you are not alone in your experiences. Even if it doesn’t feel like it right now, you are surrounded by people who get it, and who can help support you.

#2. You are doing the best you can in a difficult circumstance.

You don’t have to be perfect. Simply show up, do your best with the resources you have, and keep moving forward.

#3. All of your feelings make sense.

No matter how you feel, your emotions are valid. Whether you feel overwhelm, guilt, grief, loneliness, or something else, there’s nothing wrong with you. Your feelings will ebb and flow, but they won’t last forever.

#4. You deserve the same care, compassion, and understanding you give others.

You are dealing with a lot, and self-compassion and self-acceptance can go a long way in helping you navigate this journey.

#5. It’s okay to ask for support.

No one should have to do this all on their own. There are people and resources who can support you. Create a team of support around you to help you through.

#6. You will find your way one step at a time.

Even if there are a lot of unknowns and challenges ahead of you, you are strong and capable, and you will figure it all out as you go. You will cross each bridge when it comes.

#7. You have permission to rest.

You can be an excellent caregiver, AND take care of yourself, too. Your needs matter. Taking care of yourself and taking breaks for rest helps you show up as your best self. Remember – self-care is NOT selfish!

With these reminders fresh in your mind, it’s a great time to take another step towards nurturing your own well-being.

If you’d like to practice some well-deserved self-care right now, then it’s time to try some Tapping!

Calling all caregivers: Come tap with us in the App!

We are so grateful to Linda, who lent her insights, wisdom, and guidance to The Tapping Solution App to create the Caregiver Support Collection.

This collaboration is so exciting for us, because we’ve heard from SO many of you over the years that caregiving is an area where you’ve been seeking support. And so to have a caregiver develop these sessions for us is a dream come true.

With the help of Tapping, you can honor and acknowledge all of the emotions you are experiencing, help calm your body and mind, and allow yourself to navigate this journey with greater self-compassion and ease.

Explore our Caregiver Support Category to find a topic that resonates with you. Here are the sessions we currently have to offer:

Caregiver Support: Releasing Loneliness & Cultivating Connection Caregiver Support: Releasing OverwhelmCaregiver Support: Burnout RecoveryCaregiver Support: Navigating the UnknownsCaregiver Support: Releasing ResentmentCaregiver Support: Letting Go of Guilt

Here’s what people have been saying about these Tapping meditations:

“I loved this session! As a parent of a child with significant disabilities this is just what I needed today.”

“Thank you so much for creating these sessions. They are of great value in maintaining my personal self care while being a caregiver for my loved one. ”

“I did tapping around caring for the elderly this morning and I was amazed at the emotions that came up. I felt so much better afterwards when I was in with my elderly parents, both in their 90’s…The tapping was very helpful.”

“If you are taking care of someone, maybe a family member that’s struggling mentally or health-wise. This is wonderful. If you’re burnt-out because of the care (emotional &/or physical) try this one. I went from a 10 to a 5!”

“all of the caregiver tappings are exactly what I’ve been searching for. Thank you so much.”
“I started doing them last night – I’m going to do one every day. It’s great – thank you ”

Get the Support You Need: More from Linda Abbit

Are you a caregiver? Could you use some extra support as you navigate this journey?

Linda’s got a whole bunch of resources available to help.

First, you’ve got to check out Linda’s amazing book, The Conscious Caregiver: A Mindful Approach to Caring for Your Loved One Without Losing Yourself.

This book is packed full of advice and lessons that Linda has gathered from her many years of experience. With everything from how to talk to your loved ones about the situation, how to stay financially secure during this time of life, and how to take the time to care for yourself, this guide can help better you care for your loved one and yourself at the same time.

Linda also currently writes, speaks, leads workshops, and assists family caregivers through her website, Tender Loving Eldercare.

Check out her work – I promise you’ll feel more supported, and you’ll learn invaluable tips and tricks to help you feel calmer and more empowered on your caretaking journey.

Until next time… Keep Tapping!

Nick Ortner

P.S. If you try the Caregiver Support Tapping meditations, let us know what you think by leaving us a comment below! And if you have a reminder of your own you’d like to share with the caregiving community, post it in the comments

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Published on July 22, 2024 11:37

July 11, 2024

The Tapping Solution in Times Square

Something pretty cool happened recently…

The Tapping Solution had a billboard ad displayed right in the heart of Times Square in NYC for an entire week!

My sister Jessica, my brother Alex, and I had the incredible opportunity to go to the city, stand in front of the ad, and soak in the surreal experience.

But here’s where it gets even more special: On the day our ad first went live, someone sent us a video of a crowd of Argentinians gathered right underneath it, there to celebrate Messi’s birthday (he’s a famous Argentine soccer player)!