June 29, 2017

Safety EFT

Posted in Uncategorized at 3:16 pm by kellyfdennis

Many people have good reasons for feeling unsafe. While there is a difference between being unsafe and feeling unsafe, our brains can sometimes fuse the two together. Many people have had early experiences that cause their primitive brain or the amygdala to remain hypervigilant, looking for potential danger around each corner. So even though they really are safe, that is there is not imminent danger, they still feel unsafe.

I’ve been blogging and YouTubing about the Emotional Freedom Technique (EFT), or energy tapping as it is sometimes called, and have come to realize that it’s hard for people to allow love and acceptance of anything, let alone themselves, to happen if they feel unsafe. So, if you are one of those chronically unsafe feeling people, try this tapping script and see if you can begin to allow some relaxation and serenity to exist while working on some of those negative core beliefs at the same time.

As always, if anything you try here or on the YouTube Channel causes you great distress, stop and talk to me (or your therapist) before continuing. It’s normal for you to have some memories or feelings, tears or other emotional reaction, just stop if you feel too undone by it.

Rate your level of fear right now on a scale of 1-10.

Take a deep breath and let it out:

Karate Chop: “Even though I sometimes feel scared from patterns developed long ago, I would like to begin to enjoy a more relaxed state of being.” (say this 3 times while tapping on karate chop area).

Top of Head: “I don’t feel safe.”

Eyebrow: “But what if this could change just a little bit?”

Side of Eye: “I have to be vigilant.”

Under the Eye: “What if I could release a little of  my fear?”

Under the Nose: “My body is always tired and tense.”

Chin: “I needed the fear back then.”

Collarbone: “What if I could let go of a little bit of it now that I don’t really need it anymore.”

Under the Arm: “I do have a lot more power now than I did then.”

Top of head: ” I am safer than I was back then, I want to give my body and mind the permission to relax.”

Take a deep breath in and let it out. Rate your level of fear again.

Practice this frequently, changing up the script to fit your changing levels of fear. After time, it may help you to get to the place where you can “deeply and completely love and accept yourself.”

Be Well and Have a Wonderful Day!

 

June 26, 2017

I Can’t Say “I love and accept myself”. An EFT follow up.

Posted in Uncategorized at 11:53 am by kellyfdennis

Many EFT (Emotional Freedom Technique) scripts use the phrase “Even though_______, I deeply and completely love and accept myself.” But what if those words just don’t seem to want to come out of your mouth? Many people struggle with loving and accepting themselves. They have negative core beliefs about value and worth that are very deep.

There are a few ways to change up the phrase and begin to work on loving and accepting yourself at the same time. First of all, even if you don’t believe it 100%, maybe some part of you hopes it will be true someday. In that case, it’s ok to say it anyway and maybe you’ll get closer to believing it. Or you could try substituting a phrase, such as “Even though________, I’m in the process of learning to deeply and completely love and accept myself.” Or, “Even though____________, I would like to deeply and completely love and accept myself.” Or you can change it up completely, “It would be nice if I could love and/or accept myself a little bit.” You get the idea.

The other suggestion I have is to use EFT to begin to change this negative core belief of “I’m not valuable enough to love and accept myself” or whatever negative core belief you  have that is getting in the way of loving and accepting yourself. Begin by identifying the core belief and then rate how strongly you believe it on a scale of 1-10 (1 being very little, 10 being very much). Then take a deep breath in and begin to tap.

Karate Chop: “Even though I can’t say I deeply and completely love and accept myself, I am open to seeing this differently.”

Top of Head: “I don’t like myself very much.”

Eyebrow: “I would like to change that.”

Side of the Eye: “It’s hard to believe I’m valuable enough to love.”

Under the Eye: “I am open to seeing some value in myself.”

Chin: “But it’s hard to see it right now.”

Collarbone: “I am doing my best to heal.”

Under the Arm: “That’s something I can appreciate and value.”

Top of the Head: “I like the thought that I might someday be able to completely and deeply love and accept myself.”

Take a deep breath in, rate your level of belief in the core belief now. Continue tapping on this throughout the week until you begin to see your rating in the belief of the core belief go down, if even just a little bit.

So, if you noticed, there’s a pattern to the statements: “I can’t”, “but I’m trying”; ” I can’t”, “but I’m trying.”  Feel free to substitute statements that work for you with this back and forth method while you’re tapping.

Keep on tapping!

Be Well and Have a Wonderful Day!

 

 

June 19, 2017

Emotional Freedom Technique

Posted in Uncategorized at 1:18 pm by kellyfdennis

The Emotional Freedom Technique (EFT), or energy tapping as is is sometimes called, is said to soothe the body and mind by turning off the “fight or flight” response that can contribute to inflammation and worsen pain, both physically and emotionally. It is said there are key points in the body where energy is more “accessible.” Such points have been documented for quite some time, especially in Chinese medicine. Chinese healers have been simulating these points by touch (acupressure) and needles (acupuncture) for thousands of years.

Some years ago, I participated in a seminar about managing chronic pain and EFT was part of the “alternative” therapies. Recently, it has become more mainstream and now sometimes emotions, negative beliefs and/or thoughts are included. I plan to demonstrate this technique using some different words and phrases on my YouTube channel as a part of my exploration into mindfulness. EFT appears to be very mindfully based!

Here’s how to do it:

-Identify the problem (e.g. pain in the shoulder)

-Rate the intensity of the feelings about the problem on a scale from 1-10

-Compose a statement about the problem (e.g. “Even though I have pain in  my shoulder, I deeply and completely love and accept myself”).

-Using 1 or 2 fingers on one hand, tap the “karate chop” area on the other hand (the area of that hand you would use to karate chop something; between the wrist bone and the pinky knuckle) while repeating the statement 3 times.

-While repeating “intense shoulder pain”, using firm, but gentle pressure, use 2 fingers to tap the following areas on either side 3-7 times:

Top of head, Inner eyebrows, Outside of eyebrows, Under the eye, Under the nose, Tip of the chin, Collarbone, Under the arm (about 3 inches down from the armpit), Back to the top of your head.

-Take a deep breath, and note the intensity of the feelings about the problem now. If the rating is still above a “2”, repeat the steps using the phrase, “Even though I still have a little shoulder pain, I deeply and completely love and accept myself” for the Karate Chop; then “remaining shoulder pain” while you tap.

I’m told it takes practice for some, while other people notice immediate relief.  So, feel free to try it and leave feedback! Next blog, I’ll talk about what to do if you aren’t able to say “love and accept myself”.

Be Well and Have a Wonderful Day!

 

stefdennis

ponderings on life, food, God, and love

Grace on the Moon

Do Not Weigh Your Self-Esteem on a Scale

on anything and everything

my thoughts on what I see