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Get a Better Night’s Sleep with EFT

August 24, 2008 Comments off

By Angie Muccillo © 2006

Using EFT for Sleep Problems

In her article “Tired Of Not Being Able To Sleep – The EFT Solution”, Dr. Patricia Carrington acknowledges that “a growing number of people who have learned the EFT technique find it is incredibly useful in helping them to sleep. There are a number of ways EFT can be used to induce pleasant sleep”

EFT can help to alleviate the emotional stress that may be preventing you from sleeping soundly. EFT can be used to tap on your worries, fears, anxieties and physical problems that may be interfering with your ability to sleep.

Stimulating the EFT points will help to soothe your stressed out nervous system and provide a sedative and calming effect helping you to fall asleep naturally.
If you have not learnt how to perform EFT simply follow the instructions below to apply the technique.

You can use the following EFT tapping scripts every night before going to bed, when you are having difficulty falling asleep or if you wake up during the night. Instead of lying there not being able to sleep, with thoughts running uncontrollably through your mind, you now have a simple and natural strategy you can apply to effectively induce sleep.

Step-By-Step Tapping Instructions For Sleep Problems

Click here for the EFT tapping points.

The first few rounds of tapping will focus on the general problem of inability to sleep.

Step 1: EFT Set Up Statement

While rubbing the “Tender Spot” repeat the following statements:

“Even though I can’t get to sleep I deeply and completely accept myself.”
“Even though I can’t switch off my thoughts, I deeply and completely accept myself.”
“Even though I feel anxious and stressed, I deeply and completely accept myself
“Even though I have too many worries I deeply and completely accept myself.”

Step 2: The EFT Sequence (Sleep Tapping Script)

Tap each of the points while repeating the following statements at each point:

Eyebrow (EB): I can’t sleep
Side Of the Eye (SE): I can’t switch off my thoughts
Under the Eye (UE): I’m too stressed
Under the Nose (UN): I feel uncomfortable
Chin (CH): I’m too anxious
Collarbone (CB): I have too many worries
Under the Arm (UA): I’m too stressed
Under the Breast (UB): I can’t switch off my thoughts
Top of the Head: TH: I can’t sleep

Take a deep breath and continue..

Eyebrow (EB): I can’t sleep
Side Of the Eye (SE): I can’t switch off my thoughts
Under the Eye (UE): I’m too stressed
Under the Nose (UN): I feel uncomfortable
Chin (CH): I can’t sleep
Collarbone (CB): I have too many worries
Under the Arm (UA): I’m too stressed
Under the Breast (UB): I can’t switch off my thoughts
Top of the Head: TH: I can’t sleep

Take a deep breath and continue..

Eyebrow (EB): I can’t sleep
Side Of the Eye (SE): I can’t switch off my thoughts
Under the Eye (UE): I’m too stressed
Under the Nose (UN): I feel uncomfortable
Chin (CH): I can’t sleep
Collarbone (CB): I have too many worries
Under the Arm (UA): I’m too stressed
Under the Breast (UB): I can’t switch off my thoughts
Top of the Head: TH: I can’t sleep

Take a deep breath and continue..

Eyebrow (EB): I choose to stay calm and relaxed
Side Of the Eye (SE): My body is relaxing now
Under the Eye (UE): I’m allowing myself to go to sleep
Under the Nose (UN): I choose to stay calm and relaxed
Chin (CH): I choose to release my worries now
Collarbone (CB): My body is relaxing now
Under the Arm (UA): I am allowing myself to go to sleep
Under the Breast (UB): I choose to stay calm and relaxed
Top of the Head: TH: I’m allowing myself to go to sleep

Take a deep breath and continue..

Eyebrow (EB): I choose to stay calm and relaxed
Side Of the Eye (SE): My body is relaxing now
Under the Eye (UE): I’m allowing myself to go to sleep
Under the Nose (UN): I choose to stay calm and relaxed
Chin (CH): I choose to release my worries now
Collarbone (CB): My body is relaxing now
Under the Arm (UA): I am allowing myself to go to sleep
Under the Breast (UB): I choose to stay calm and relaxed
Top of the Head: TH: I’m allowing myself to go to sleep

Take a deep breath and continue..

Eyebrow (EB): I choose to stay calm and relaxed
Side Of the Eye (SE): My body is relaxing now
Under the Eye (UE): I’m allowing myself to go to sleep
Under the Nose (UN): I choose to stay calm and relaxed
Chin (CH): I choose to release my worries now
Collarbone (CB): My body is relaxing now
Under the Arm (UA): I am allowing myself to go to sleep
Under the Breast (UB): I choose to stay calm and relaxed
Top of the Head: TH: I’m allowing myself to go to sleep

Take a deep breath and assess how you are feeling. Continue with this exercise for about 5 – 10 minutes. Some people fall asleep in the middle of tapping. If so, great! If not, below are more statements you can pick and choose from, dependent on your particular situation. Create your own statements using the formula you have just learnt.

Step 3: Getting More Specific

Repeat the above process to:

Tap on Your Anxieties Fears & Worries

Write down, think about or focus on any particular anxieties, fears and worries you are experiencing in your day-to-day life and that may be preventing you from sleeping at night. Eg. You may be worrying about work, family, relationship, money etc

While rubbing the “Tender Spot” repeat the following EFT set up:

“Even though I’m anxious about (worried that, etc., fill in whatever it is that worries you), I choose to be calm and relaxed knowing everything is ok”

Tap each of the points while repeating the following statements at each point:

Eyebrow (EB): These _____________worries
Side Of the Eye (SE): These _____________worries
Under the Eye (UE): These _____________worries
Under the Nose (UN): These _____________worries
Chin (CH): These _____________worries
Collarbone (CB): These _____________worries
Under the Arm (UA): These _____________worries
Under the Breast (UB): These _____________worries
Top of the Head: TH: These _____________worries

Eyebrow (EB): These _____________worries
Side Of the Eye (SE): These _____________worries
Under the Eye (UE): These _____________worries
Under the Nose (UN): These _____________worries
Chin (CH): These _____________worries
Collarbone (CB): These _____________worries
Under the Arm (UA): These _____________worries
Under the Breast (UB): These _____________worries
Top of the Head: TH: These _____________worries

Tap continuously on the EFT points while repeating the following affirmations from: http://www.iSleepless.com – Support, Comfort & Remedies For the Sleep-Challenged Soul

EB: I am allowing myself to let go of persistent thoughts and negative thinking
SE: I am allowing myself to relax
UE: I am letting my muscles relax
UN: I am calming down and relaxing now
CH: I am releasing all tension
CB: I am releasing all negativity and sadness
UA: I let all these tense, negative feelings fly away
UB: I am allowing myself to feel very relaxed
TH: I am letting my muscles relax

EB: My muscles are relaxing
SE: All the muscles in my body are relaxing
UE: I am allowing myself to drift into a restful sleep
UN: I am allowing myself to fall into a deep and satisfying sleep
CH: As I relax I feel myself getting more and more sleepy
CB: I feel peaceful
UA: I am allowed to feel peaceful and good
UB: I am now allowing myself to feel peaceful and good
TH: I feel sleepy

EB: I am feeling very sleepy
SE: I am feeling very peaceful and very sleepy
UE: I am feeling very relaxed and sleepy
UN: I am ready to fall asleep now

Tap on Your Anger

While rubbing the “Tender Spot” repeat the following EFT set up:

“Even though I’m angry (fill in with, who or what you are angry about), I choose to stay calm and relaxed knowing everything is ok”

Tap each of the points while repeating the following statements at each point:

Eyebrow (EB): This ________________ anger
Side Of the Eye (SE): This ________________ anger
Under the Eye (UE): This ________________ anger
Under the Nose (UN): This ________________ anger
Chin (CH): This ________________ anger

Collarbone (CB): This ________________ anger
Under the Arm (UA): This ________________ anger
Under the Breast (UB): This ________________ anger
Top of the Head: TH: This ________________ anger

Eyebrow (EB): This ________________ anger
Side Of the Eye (SE): This ________________ anger
Under the Eye (UE): This ________________ anger
Under the Nose (UN): This ________________ anger
Chin (CH): This ________________ anger

Collarbone (CB): This ________________ anger
Under the Arm (UA): This ________________ anger
Under the Breast (UB): This ________________ anger
Top of the Head: TH: This ________________ anger

Tap continuously on the EFT points while repeating the following affirmations from: http://www.iSleepless.com – Support, Comfort & Remedies For the Sleep-Challenged Soul

EB: I am allowing myself to let go of depressing thoughts and negative thinking
SE: I am allowing myself to relax
UE: I am letting my muscles relax
UN: I am calming down and relaxing now
CH: I am releasing all tension
CB:I am releasing all negativity and sadness
UA:I let all these tense, negative feelings fly away
UB: I am allowing myself to feel very relaxed
TH: I am letting my muscles relax

EB: My muscles are relaxing
SE: All the muscles in my body are relaxing
UE: I am allowing myself to drift into a restful sleep
UN: I am allowing myself to fall into a deep and satisfying sleep
CH: As I relax I feel myself getting more and more sleepy
CB: I feel peaceful
UA: I am allowed to feel peaceful and good
UB: I am now allowing myself to feel peaceful and good
TH: I feel sleepy

EB: I am feeling very sleepy
SE: I am feeling very peaceful and very sleepy
UE: I am feeling very relaxed and sleepy
UN: I am ready to fall asleep now

3) Tap on Your Physical Discomforts

While rubbing the “Tender Spot” repeat the following EFT set up 3 times:

“Even though I have (fill in whatever physical discomfort you are experiencing), I deeply and completely love and accept my body”

Tap each of the points while repeating the following statements at each point:

Eyebrow (EB): This _______________(physical discomfort)
Side Of the Eye (SE): This _______________(physical discomfort)
Under the Eye (UE): This _______________(physical discomfort)
Under the Nose (UN): This _______________(physical discomfort)
Chin (CH): This _______________(physical discomfort)

Collarbone (CB): This _______________(physical discomfort)
Under the Arm (UA): This _______________(physical discomfort)
Under the Breast (UB): This _______________(physical discomfort)
Top of the Head: TH: This _______________(physical discomfort)

Tap continuously on the EFT points while repeating the following affirmations from: http://www.iSleepless.com – Support, Comfort & Remedies For the Sleep-Challenged Soul

EB: I am allowing myself to let go of depressing thoughts and negative thinking
SE: I am allowing myself to relax
UE: I am letting my muscles relax
UN: I am calming down and relaxing now
CH: I am releasing all tension
CB:I am releasing all negativity and sadness
UA:I let all these tense, negative feelings fly away
UB: I am allowing myself to feel very relaxed
TH: I am letting my muscles relax

EB: My muscles are relaxing
SE: All the muscles in my body are relaxing
UE: I am allowing myself to drift into a restful sleep
UN: I am allowing myself to fall into a deep and satisfying sleep
CH: As I relax I feel myself getting more and more sleepy
CB: I feel peaceful
UA: I am allowed to feel peaceful and good
UB: I am now allowing myself to feel peaceful and good
TH: I feel sleepy

EB: I am feeling very sleepy
SE: I am feeling very peaceful and very sleepy
UE: I am feeling very relaxed and sleepy
UN: I am ready to fall asleep now

Tap on Your Nightmares

If you wake up from a nightmare feeling upset, traumatized, scared and worried, simply start tapping on the points. Your body is flooded with the chemicals of fight or flight, and your energy system is disrupted effecting you ability to go back to sleep. Tapping a few rounds of EFT will settle your emotions and help to release the awful feelings you may be experiencing. You don’t need to repeat any statements when you do this. Simply tap while you feel upset until you feel calm again.

Angie Muccillo
EFT Practitioner & Instructor
Remedial Massage Therapist (Member AAMT)
(BA Social Science- Psych/Soc)
(Cert IV Remedial Massage)
(EFT-ADV)

Location

Sublime Massage Clinic
Hutton Street
Thornbury Melbourne

Vic Australia 3071

mob: 0417391055
sublime@pacific.net.au
angiemuccillo@gmail.com

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