YOUR BONUS

Step 1: Thinking about the thoughts that spin in your head all the negative talk, rate your emotions of how this is impacting your life on a scale of (1 -10) 1 is no real emotion and 10 is extreme emotions.

Step 2: Three fingers, tap on the Karate Chop point and say these 3 statements: 

“Even though I feel all this emotion I accept myself and how I feel”

“Even though I say mean things to myself and nothing I do seems to be good enough I choose to feel and see myself differently”

“Even though I’ve been holding on to all these emotions for so long I choose to relax and feel safe now”

Step 3: Take 3 deep breaths.  

Step 4: Tapping Sequence

Eyebrow: These thoughts that spin in my head don't stop, they create awful feelings, and keep me trapped. I want them gone

Side of Eye: This pattern of me hurting myself saying horrible things is on a subconscious level 

Under Eye: I have been this way for so long I can't see how I can stop it 

Under Nose: It’s hurting me on all levels 

On Your Chin: I've programmed my mind and now it's all it knows

Collarbone: I don't want to hurt myself but these incessant thoughts I now believe on some level

Under arm: I’m used to treating myself this way 

Top of Head: All these emotions in my body

EB: This despair sadness and grief I am carry 

SE: This guilt shame and blame I hold inside, it hurts 

UE: I wish I didn’t do this but its all I know  

UN: I need to stop replaying the stories, it’s not good for my body, my mind or my health

CH: I want to change, I don’t want to create pain anymore 

CB: But it’s not easy 

UA: I need to not look at all these heavy emotions, and release them as they are making me sick in many ways  

TH: I want to choose differently 

EB: New and old emotions, thoughts and beliefs all spinning in my head 

SE: All these old patterns why won’t they go away 

UE: What if I could let these heavy emotions go?

UN: What if I could change these patterns of my life?

CH: What if I could heal my mind, my body and my life?

CB: Releasing all the stress and tension from my body

UA: I am willing to let go of the solution to all my problems

TH: It feels so familiar to me, to feel like this 

EB: But it’s not working

SE: They are in my subconscious

UE: So its not intentional 

UN: And they may not even be true 

CH: They could be really old from when I was a kid 

CB: They could be there to help me 

UA: They could be to help me heal 

TH: What if I listened

EB: I’m ready to listen 

SE: I am open to another way, I choose to be 

UE: I am open to a new way of thinking, I want to see myself differently 

UN: I release the need to know all of the answers to 

CH: Healing my life

CB: Healing myself 

UA: Healing my relationships

TH: Healing the way I feel

EB: I know these thoughts that spin in my head are my responsibility to let go of 

SE: This pattern of me hurting myself saying horrible things is on a subconscious level 

UE: It’s not intentional to hurt me

UN: And they may not even be true 

CH: They could be really old from when I was a kid 

CB: They could be there to help me 

UA: They could be to help me heal 

TH: What if I listened

EB: What if I looked at them as feedback 

SE: Feedback that I can use to help me grow 

UE: This could be a positive thing 

UN: What if I started to listen and asked them what they want to share 

CH: What if I get to decide whether i keep them or not 

CB: What if they help me to heal 

UA: What if they are old outdated protection mechanisms from when I was a kid 

TH: What if I just need to witness then and decide they no longer help

EB: What a revelation that would be 

SE: That means I am the captain of my mind and body 

UE: Now am I learning how to take the remind back 

UN: What if this could be the most incredible discovery I have ever made 

CH: What if I have just unlocked the path to healing 

CB: What if there is nothing wrong with me 

UA: What if just like a computer, I need a good clearing out of the old files in my body and head

TH: What if all along I always had control I just didn't know it

EB: I choose to see that I am not broken 

SE: I choose to see as getting rid of the stuff I horded, unknowingly 

UE: Old beliefs, old stories, old ways of being 

UN: I let go of the outdated programs 

CH: I choose to upgrade the outdated with new and improved  

CB: Wow what I freeing way to look at it 

UA: I’m not broken I don't have to be fixed 

TH: I just need an upgrade that's all

EB: I can do that 

SE: The more I let go of the old way the quicker I can move forward

UE: The more I trust myself that I can make this happen

UN: The sooner I will allow myself to feel good 

CH: I accept that I will do this 

CB: I’ve got this 

UA: My future is brighter now  

TH: I am where I need to be at this time

EB: I feel relaxed and hopeful in my mind body and spirit

SE: The more I let go of the old 

UE: The more I can make this happen

UN: I allow myself to feel good 

CH: And accept that I will be fine 

CB: Letting it go…

UA: Letting it go…

TH: Letting it go…

Step 5: Rate your emotional state (1 -10)

Step 6: If you're higher than a 4, repeat the above until it reduces. If you are still struggling to reduce below 5 – go to step 7 

Step 7: Vent exactly what is stressing you in the moment

-Example: All this stress in my body, all this noise in my head

- I don’t like how it feels

– It feels so heavy

– I just want it to leave

- It’s not fair I feel like this

– why won’t it just go

– Why can't I move on (Describe how it makes you feel and the judgement around the trapped emotions in your body, talk about what exactly you are feeling)

n.b with each sentence move to the next point  

Be honest with how you feel it will have best results for you.