Tapping Q & A with Gene Monterastelli - Get the most out of tapping and EFT

Want To Improve Your Self-Discipline? Tap For A Better Night’s Sleep

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I recently came across this very interesting quote on one of my favorite websites explore:

The amount of sleep you get predicts the discipline your body can produce. Why? Sleep deprivation depletes the glucose level in your pre-frontal cortex, Barnes writes. This has consequences for your decision-making: If you don’t get enough sleep, you leave your self-control engine running on empty. If you do get enough sleep, you restore that fuel base.


photo by reonis

I knew that sleep was important, I knew that I always felt better after a good night’s rest, and made better choices as a result.

I just didn't have a clue as to why that was the case.

If you are interested in the full research study on what was discovered you can check out details on the study.

Now that that is clear, did you know that it is really easy to tap for good night’s sleep?

Here is how I tap for a good night of sleep. The link will take you to the tapping script I use before I go to sleep and also a pdf you can print out and put on your nightstand so you don't forget to do it.

Tap for a good night’s sleep.

Get a good night’s sleep.

Improve glucose levels in your pre-frontal cortex.

Make better choices tomorrow.

Everybody wins!

Do it tonight: Tap for a good night of sleep!

Your Guilt Is Holding You Back AND It’s Holding Others Back

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photo by id-iom

Over the last few weeks I have done a lot of writing and recording on guilt and shame.

There have been two reasons for this. First, they have come up a lot in client calls as of late. Second, because they have been coming up so much for my clients I have been reflecting on them a lot in my own life. As I have stated before, shame is the emotion I find the hardest to deal with and the most debilitating.

If you missed some of the recents posts on this topic, make sure you check out here, here, and here.

A few weeks ago I attended the Spring Energy Event in the Hudson River Valley in New York. One of the speakers said something really interesting about guilt. (Unfortunately, I can't remember who said it to give proper credit. If you were there and remember who it was please let me know so I can give credit.)

The statement was, “When you feel guilty about something you are holding the other person in a victim state.”

That is an amazing thought!

When I think I have done you wrong, not only does my guilt impact the way I see myself, but it also impacts the way I see you, and therefore the way I interact with you.

When I feel like I have hurt you, I will call you less, be hesitant in your presence, and be reluctant to spend time with you. Even if you don't think I have done you wrong, my feeling of guilt about something I have done to you will hurt you now.

For me this is a real eye opener. I know it is good for me to tap for my own guilt, but taking care of myself isn't always my strongest motivation to do work. But, I am more willing to do things that will help my loved ones.

By understanding that tapping for my own guilt and shame will help others encourages me to tap.

If you are looking for an easy way to tap for guilt or shame you can tap along with me in this short video.

What are your thoughts about seeing our own guilt as something that hurts others? Let me know below in the comments.

Video: EFT For Shame

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For me, the most painful and debilitating emotion is when I feel ashamed of something I have done wrong.

When I feel ashamed, it is because I know I could have done better or I chose the wrong path. Many times I know the right thing to do and still choose the wrong thing. That produces a lot of feeling ashamed!

And as I hate feeling ashamed, I limit my risk. I don't take chances. Because if I don't take chances then I can't make poor choices. And if I can't make poor choices then I avoid feeling ashamed.

This emotional state is the most powerful source of self sabotage in my life.

A few weeks ago I woke up on a Saturday morning and decided I need to tap for feeling ashamed. This video is the result.

Feel free to tap along with me:

If you would like guidance in helping you to tap regularly come over to MyEFTYear.com.

Video: How To Use EFT After You Have Failed To Reach Your Goals (w/ Tap-Along)

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One of the main focuses of My EFT Year program (which you can try for only $1) is working towards clearly defined goals.

I love goals and goal setting!

Much my personal success over the last decade was in direct proportion to how well I was using my goal list.

But there are times, even with the best goal setting tools in the world, when we can lose our momentum.

This is exactly what happened to me in February and March. As my British friends would say, I completely lost the plot. I made almost no progress towards my goals.

There was good reason for this. I traveled over 40 days in two months. Much of this travel was for work. It wasn't that I was being lazy, but I still fell behind.

April is a new month! I am right back on track and have a great plan for moving forward.

Even with that said, I was dealing with a lot of frustration and guilt over feeling that I had squandered some opportunities. No matter how good my new plan was, I couldn’t move forward unless I did something about the frustration and guilt.

I realized that this was something that I really need to tap for, and I wanted you to experience that tapping too.

Here is me tapping for my guilt and frustration over squandered opportunities.

If you are looking for a way to stop self sabotage and move toward your goals you should check out My EFT Year

EFT For A Good Night’s Rest

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One of the issues I am asked about the most is tapping for a good night’s sleep. Below is the tapping script I use when I have trouble sleeping.

You can download a pdf version of the script here downloadable pdf.

[Note: If you find this script helpful I would encourage you to check MyEFTYear.com. This is the type of resource that shows up at least 4 days a week.]

Are you looking for something to help you sleep through the night? Try this right before you go to bed.

There are a number of things that didn't go as planned today.

Some of them are still on my mind.

They are floating around in the forms of regret and disappointment.

At this point there is nothing I can do about these things.

I give myself permission to let these worries and anxieties to melt away.

If I need theses worries and anxieties again tomorrow I can re-find them.

More than likely after a good night’s sleep these things will seem less daunting and tomorrow I will have the opportunity to respond in a new way.

There are a number of things that I am thinking about that are going to happen tomorrow or sometime in the future.

There is nothing that I can do about these things tonight.

The best thing that I can do about the unknown that is coming in the future is to get a good night’s sleep so that when I wake tomorrow I will be well rested and re-energized to take on these tasks and opportunities.

When I climb into bed tonight I will fall asleep easily and gently.

When my head hits the pillow my body will naturally relax.

It will happen easily and gently.

Even if I don't fall asleep right away that is OK because I know just resting in bed is going to do a lot for my system, giving it a chance to slow down and heal.

I know the part of my system that is responsible for sleep works very hard.

It wants me to sleep and to receive all the amazing benefits that come from a night of restful sleep.

I appreciate the part of me that is responsible for sleep, even though I sometimes am hard on myself and this part of my system when it has a hard time sleeping.

I want the part of my system that is responsible for sleep to know that it is not alone in providing me sleep.

The whole system is committed to a night of deep, relaxing, gentle sleep.

Whatever other parts of the system that the sleep part wants to call on, I give it permission to do that now.

AND I want it to know that I want it to work with the rest of the system.

My system works best when all the parts are working together.

I am going to have restful sleep tonight.

I am going to have gentle sleep tonight.

I am going to have re-energizing sleep tonight.

I am going to have healing sleep tonight.

I am going to sleep in such a way that it will feed my creativity and inspiration tonight.

In the morning I am going to wake up gently and easily.

I am going to wake up re-energized and ready to take on a new day.

I am going to wake with open eyes to new opportunities and bigger dreams.

I am going to wake knowing that this night’s sleep served me and the new day very well.

I give myself permission to have a gentle, restful night of sleep.

My sleep is important.

During sleep my system has the recharge and re-energize.

During sleep my conscious, subconscious, and unconscious minds have the opportunity to sort out all the new information and lessons form today.

While I am sleeping I don't need to give any of these functions any thought.

My system can take care of all of this while I get a gentle, restful night of sleep.

EFT To Stay Healthy During Flu Season

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It has been one of the worst flu seasons in years here in the States. And even if you managed to avoid the flu, there were lots of colds and stomach viruses going around. Below is the tapping script I use when I feel a bug coming on.

You don't have to use the whole thing. Feel free to pick and choose the parts that work best for you.

Here is a downloadable pdf version of the script.

[Note: If you like this script I would encourage you to check MyEFTYear.com. This is the type of resource that shows up at least 4 days a week.]

My system is a powerful healing machine.

My system is made for health and well-being. I appreciate everything that my system does on unconscious and subconscious levels all day and night to keep me healthy and safe. I know my system isn’t perfect in doing this, but it is truly amazing in what is does.

I know that there are choices that I make that make it harder for my system to heal and grow. There are thoughts that I have, emotions that I feel, beliefs that I hold, things that I eat and drink, and choices that I make which makes it harder for my system to maintain optimum health. I apologize to my system for any of these that I have done, especially in the last twenty-four hours. I appreciate the fact that my system is willing to keep working towards my health and well-being.

There are many things that my system is holding onto that is slowing healing and growth. These can be in the forms of thoughts, emotions, beliefs, and substance in my physical body. Some of these are known while some are unknown or hidden. At one point the system thought these were helpful or still thinks they are helpful. I give my system permission to let go of anything that is blocking health and well being. If it needs these things in the future, I will be able to pick them up again. I give my system permission to let them go even if the system doesn’t understand what they are or why the system thought they were helpful at one point.

My system is a powerful healing machine. I give my system permission to release its healing power, not just now, but throughout the whole day and as I sleep tonight. I do not need to be conscious of this healing and growth. My system has permission to heal.

There are many systems in my body that do so many amazing things. There might be blocks and impediments to these parts working to their optimum potential.

I give my system permission to remove any blocks and provide to my body anything it needs for health and well-being.

I give my system permission to remove any blocks and provide to my digestive system for optimum health and well-being.

I give my system permission to remove any blocks and provide to my respiratory system for optimum health and well-being.

I give my system permission to remove any blocks and provide to my circulatory system for optimum health and well-being.

I give my system permission to remove any blocks and provide to my nervous system for optimum health and well-being.

I give my system permission and energy to remove any blocks and provide health and healing to my limbic system for optimum health and well-being.

I give my system permission to remove any blocks and provide to my glandular system for optimum health and well-being.

I give my system permission to remove any blocks and provide to my reproductive system for optimum health and well-being.

I know that as I move through the day I encounter many things that it is hard for my system to process or can be hard for my system to process. My system and my immune system do an amazing job of keeping me healthy as I encounter things through my whole day that are working against my health and well-being.

I want my immune system to know how much I appreciate how hard it works. I want my immune system to know it is not the only part of me that is trying to keep my safe and healthy. I give my immune system permission to access other parts of my system to ensure that I stay safe and healthy.

I give my system permission to heal and remove any known, unknown, and hidden obstacles that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden viruses that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden bacteria that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden fungi that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden ingestants that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden inhalants that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden contactants that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden injectants that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden emotions that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden memories that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden beliefs that are preventing health and well-being.

I give my system permission to heal and remove any known, unknown, and hidden darkness that is preventing health and well-being.

TapAlong: Feeling Bad For Taking Care Of Ourselves

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We know that we have to be healthy in order to be helpful to other people, but sometimes it can be really hard to make time to care for ourselves. We feel like we already have so much that it is hard care for ourselves.

Today we have a great little tap along to help you be OK with tapping for ourselves. (AND if there is a part of you that felt like you shouldn't do this, then it is telling you to do it now.)

TapAlong: Feeling Bad Because We Started Tapping So Late

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When we first learn to tap we feel very empowered. All of a sudden we have a great tool that we can use anytime and anywhere.

As good as this feels, that good feeling can pass. At a certain point in the healing process it is very common to feel like we have wasted lots of time. We ask ourselves, “Why didn't I do this sooner?”

It is easy to beat ourselves up over this. If you are feeling bad about not starting the healing process sooner I have a great little tap along for you.

TapAlong: I Can’t Believe It! I Should Have Known Better – Forgiving Myself

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More than once I have thought, “I should have known better.”

There are times when we make mistakes and poor choices where we did the best we could. In hindsight we recognize that we could have done better. There are other times when we knew better and as we were making choices we knew how it would turn out. We knew we were not making the right choices for creating our better self.

These times are particularly hard. It is easy to not forgive ourselves in these moments but we need to be able to heal and move forward. Here is a great little tap along to help with this situation.

TapAlong: Feeling Like You Need To Learn A Lesson Before Moving On – Forgiving Self

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At times I have found myself stuck in this thought: “I can't move on until I learn an important lesson from the past.”

It is true that we need to learn from our experiences. That is what growth and evolution is all about. Often we will keep ourselves trapped in some past event until we feel like we have learned that great lesson we needed to learn.

But there isn't always a lesson to be learned from the past. Sometimes the only thing we learn is that we don't want to be stuck in that place any more. It is ok to move on without feeling like we have to learn some significant lesson.

Here is a tap along audio to help you do just that.

TapAlong: Feeling Like I Need To Suffer – Forgiving Self

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On more than one occasion I have thought, “I made a mistake and deserve to suffer for it.”

Culturally the belief is that when someone has done something wrong they should be punished. Even if we don't personally think this, it is such a pervasive cultural value that it’s easy to understand how it can creep into our beliefs as well.

When we do something wrong a part of us often feels that we deserve to be punished. Additionally, because we hold ourselves to such high standards, we’ll inflict a stern punishment on ourselves which we are often unwilling ever to let go.

It is OK to recognize that we don't need to suffer for our past choices. We can learn from them and move forward. Here is a tap-along audio to help you do just that.

TapAlong: It Doesn’t Always Have To Be Hard

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There is a very American ethic that says that if something is worth having it is worth working hard for. Great virtue is attached to working hard so that you are able to say you “deserve” what you received. I have nothing against hard work, but it doesn’t always have to be hard. I take flights because it is much easier than travelling in a covered wagon. I use my stove because it is easier than cooking over a campfire. I shop for food because it is easier than farming.

We often feel bad about taking the easy way out. There is nothing wrong with having things come to us easily. We are worthy of things being easy.

Here is a great little tap-along to help you to be easy with yourself.

TapAlong: Being Judgmental Of Others

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Wayne Dyer said, “When you judge another, you do not define them, you define yourself.”

I am much more judgmental of others than I would like to admit. I think I am a kind person. I think I give others the benefit of the doubt. But there are times when I judge others too quickly. I don’t do this because of who they are, but because of who I am. Often when I am judging others it is because they remind me of something in myself that I don’t like. I don’t like to be judged and I am going to work on being less judgmental.

TapAlong # 29A: I Don’t Have To Be Perfect

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It is great that we spend time naming what we want our life to look like. It is wonderful that we create plans for how we are going to achieve it.

But it is not going to happen the way we planned. It’s just not. Unexpected things will crop up. There will details we have missed. There will be days where we just choose to watch TV instead of doing what we need to do to move forward.

And that is OK.

I am not saying that we don’t need to try, but it is OK if we are not perfect. It is good for us to be easy with ourselves when it comes to not being perfect. If we beat ourselves up too much about not being perfect we will find ourselves not even wanting to try.

Be easy with yourself.

TapAlong: Being Brave When Overwhelmed Or Tired

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There are times when we just don’t want to step up. It could be because we feel we have nothing left or it could be because we don’t think we are capable.

Woody Allen is famously quoted as saying “Ninety percent of life is just showing up.” Often all it takes is getting up and getting started. It doesn’t have to be perfect. Most of the time it doesn’t even have to be good. Just starting is enough. It gets the ball rolling and the juices flowing, and it gets us heading in the right direction.

TapAlong: Being Who You Are – AKA Not Needing To Fit In

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No two people are alike. That is something that we all understand, but for some reason we feel like we need to hold ourselves to some standard where we are constantly comparing ourselves to those around us. We compare our relationships, our jobs, our physical health, and our financial success. Not only do we make these comparisons about the things we achieve, but we also make these comparisons about the things we prefer. When we don’t like the same music, TV, food, and activities as the people in our lives we feel out of place.

We are not like anyone else in the world. It does us little good to make comparisons on how we are different from everyone else. Because we are.

TapAlong: Saying “I am sorry.”

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Saying we are sorry is difficult. We have to admit that we are not perfect. Often we have to confront the fact that we have let someone else down or hurt them, but we need to do it.

Many times when I need to say I am sorry I have already decided that I am sorry and until I apologize the relationship will struggle. I need to say I am sorry for myself. I need to say I am sorry for the person I have hurt.

TapAlong: Please See How Much I Am Putting Myself Last!

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I love helping other people out. I think I am good at it and I know that I enjoy it. I also know that others have noticed that I am good at helping people. I have personally and professionally been recognized for doing so. It is part of who I am and it is part of my identity. I am seen as a ‘go to’ guy.

None of this is bad unless I start defining myself as someone who helps others. None of this is bad unless I start to think this is the only way we can have value. We can find ourselves in a place where we are doing everything possible to make people see that we are helpers, that we are caregivers, or that we are putting everyone else first.

We start to think: “Please, please, please notice how much I am putting myself last!”

If we do this we risk losing our identity and ourselves and it can become very unhealthy.

Tap Along #23A: You Are Worth A Better/Easier Life

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Often we don't feel comfortable making our own lives easier or better. We think, “Others have it so much harder than I do. A good life is only possible if I work very hard and struggle for it. I have wasted good opportunities before so why should life be easier for me now?”

As long as we think are unworthy, we will never move forward. When we are able to recognize that we are worthy of a better life then we enable ourselves to start working towards it. This audio will help you to do just that.

TapAlong #21A: Mediocrity and Greatness

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Mediocrity asks “Why?” with hesitation. Greatness asks “Why not?” with expectation. – @TheSingleWoman

One of the biggest and most significant shifts we can make is moving from asking “why?” to asking “why not?” When we do this we are shifting from thinking about the place where we are stuck to moving towards what we can become. This is a powerful transformation. Even by simply being aware of what is possible, we feel like we are moving forward to something that is new and better.