I recognize that I was given the story that I shouldn’t always make everything about me…That I should be aware of the people around me and how lucky I am in life…And because that story was the one I was given, I constantly put myself last…I feel bad anytime I put myself first…I was given that story by well-meaning adults who didn’t want me to be a jerk…They taught me the wrong lesson…And the way they taught it to me was not useful…The reality is part of my experience as a human is to create the experience I want as a human…I should take responsibility for that experience…I should take responsibility for the consequences of that experience…But that does not mean I should get by on crumbs and not strive for better in my life…I am allowed to have a rich and diverse life…Filled with all sorts of amazing things…I give myself permission to be easy and gentle with myself as I recognize the fact it is OK for me to have that richness…Not to just have enough…I was given emotions and senses to truly experience what it means to be human…I was not given intellect to suppress that experience…Instead I’m allowed to create…I’m allowed to play…I can put down the definition of what is selfish and why it is bad…That definition doesn’t serve me right now….At some point in the future, if I want to pick this belief back up…I can certainly do that… But for now, I give myself permission to enjoy the richness of life and to embrace all the opportunities and experiences available to me with joy and gratitude.

On an intellectual level I understand how each of my parts are trying to keep me healthy…I understand how they are trying to keep me safe…At the same time, I’m tired of the slow pace of transformation…I’m tired of those parts of my system dragging their heels…I’m tired of being easy and gentle with myself…Because I don’t want to be easy and gentle with myself…I want to be better…I want to be healed…I want to be transformed…I want to let go of the things that are no longer useful…I give myself permission to intellectually understand that my parts are doing the best that they can…I also give myself permission to be frustrated by the fact that these parts aren’t actually changing…I give myself permission to be frustrated at the slow pace of my healing…I give myself permission to feel frustrated that this is not going as planned…I don’t want to live in that frustration…I don’t want to be defined by that frustration…I don’t want to be acting out of frustration…But my frustration is speaking to the fact that I want better…That I want more…That I want to be healed…I want to be transformed…I want to be healthy…The frustration is rooted in wanting better…Just like the slowly moving parts are rooted in wanting for me to be better…I give myself permission to be gentle with myself for all of those times where I have a really hard time being gentle with myself…I give myself permission to be frustrated…And I give myself permission to release that frustration…Even when my parts are battling, they’re all on the same team…Even when my parts are frustrated, they only want what is best for me…I give myself permission to be easy with myself, even when I’m not being easy with myself.

I acknowledge that there are times when I feel like I am out of control…Because there are things in my environment I do not control…And it is easy to feel overwhelmed by all things that I do not control…It’s easy to feel like I am at the whim of others…It’s easy to feel like I am at the whim of circumstance….The reality is that all day long I am dealing with and interacting with people and circumstances I do not control…I am interacting with and dealing with situations over which I have no control…The reality is I always have the possibility of controlling my response…I can transform my thoughts…I can transform my emotions…If I do that, then everything becomes easier…I feel better…I feel calmer…I feel more comfortable…I feel more capable…Even if there are lots of elements I don’t control…It doesn’t mean I have to feel out of control…I give myself permission to be grounded…I give myself permission to be in this moment…I give myself permission to recognize what I can control and how that is useful in this moment

I recognize that the way I define myself is a habit…And it is a really useful habit…It helps me to know where I stand…It helps me to know what I like…It helps me to make choices in difficult times…At the exact same time, I am changing…Moment to moment…I am constantly evolving…I am having new experiences….I am engaging with the world in a new way…This means I have the opportunity to grow…But the way I define myself often does not keep up with this change…Does not keep up with this evolution…My subconscious mind clings to the old ways in which I defined myself…Because my subconscious mind likes things to be safe and predictable…My subconscious mind likes consistency…I give myself permission to release my old ways of defining myself…To let go of the old labels I have given myself…I’m not saying these old ways are wrong…I am not saying these old ways are not useful…I’m not saying these old ways are broken…Instead I recognize the fact these old ways no longer serve me…I give myself permission to leave these old ways behind…Knowing that if I need them in the future, I can pick them back up…If they are useful in the future, I can reconnect with them…I am constantly changing…Sometimes my subconscious mind struggles to keep up with that change…It is safe for me to let go of all outdated identities…It is safe to let go of the old ways in which I defined myself…I give myself permission to embrace the new me…If I want to pick up old ways of seeing myself in the future, I can do exactly that…Change is natural…Change is healthy…Change is useful…I give myself permission to embrace change.

Begin by tapping on these point for 5–7 taps:

Side of the hand…eyebrow…chin…collarbone…under the arm…side of the hand…eyebrow…under the eye…chin…under the arm…side of the hand…top of the head…under the nose…side of the eye…eyebrow…chin…collarbone…under the arm…chin

Read aloud as you tap:

I recognize that I’m in a low energy state right now……I’m dragging just a little bit…It is natural from time to time for me to have low energy…But at the same time, my natural state is not sluggishness…My natural state is not grogginess…And I give my system permission to release and let go of anything blocking my energy…I give my system permission to release any known, unknown, or hidden blocks for me being fully energized in this moment…It is safe for me to be energized…It is healthy for me to have vigor and energy…I give my system permission to reset its energetic state…It is safe for me to be present in this moment and taking action…As my body resets…As my body re-energizes…I give my system permission to ask for whatever it needs in order to be re-energized…In order to be focused…In order to be fully in this moment…Energetic is my natural state…I give my system permission to return to that state.

I recognize the value of kindness…I appreciate when other people extend kindness to me…My intention for today is to show up from the disposition of kindness…My intention for the day is to be fiercely kind…As I think of kindness, I recognize that there are extremes…At one end, I can be too kind for my own good and be other people’s doormat…At the other end, I am too fierce and I start interfering with other people’s lives…Acting as if I know what is best for them…My intention for today is to be fiercely kind..To let kindness lead my actions…To have kindness as my leading thought…Accepting others with kindness doesn’t mean that I am a doormat…Accepting others with kindness doesn’t mean I’m always putting others first…Accepting people with kindness means I see their humanity…I see the context of their life…I understand the circumstances they are in…I am able to act with generosity of spirit…Kindness is hard to pin down and define…Which means some moments I’m going to be better than at others…My intention for acting with fierce kindness is an intention to be more present…It is an intention to do better…It is an intention to be more engaged in this moment…Even if I do that in a imperfect way…By having this intention at the front of my mind…I know I will be more present to who I am…I will be more present to those around me…My intention is to be fiercely kind…And to learn how to be more human in the process. 

I recognize the fact that it’s been hard recently…I recognize the fact that it’s been slowly wearing me down…Little by little…Day by day…It has gotten harder and harder…Because it has been a gradually building burden…I didn’t realize the consequences of how hard it has become until this moment when it feels really, really hard…I give myself permission to acknowledge that I’m struggling right now…I give myself permission to recognize that I am really overwhelmed…I give myself permission to admit how run down I am at the moment…This is not a failing…This is not a judgment of how I got to this particular place…Instead, this is a simple acknowledgement of the reality I’m experiencing…Because having ups and downs is natural…At this particular moment, I happen to be at a down point…I give myself permission to acknowledge where I am as the first step of towards healing and transformation…As the first step of being able to move forward…Now that I am aware of where I am, I give myself permission to make thoughtful, deliberate choices…I don’t have to change everything all at once…I don’t have to turn it all around in an instant…But it is possible for me to make thoughtful choices that are in my best interest today…To make another choice tomorrow…And another choice the next day…In doing so I will start to turn myself around and rebuild my resilience…In doing so I will start to feel better…With each day, as I feel a little bit better, it will be easier to feel build on these small improvements…And I might backslide in the process and that’s OK too…After backsliding, I can move forward again…I can make thoughtful choices…I can make deliberate choices…The goal is to be moving up the emotional scale…Not to fix everything all at once…The first step is being honest about where I am right now…And doing that will make the next positive choice an easier choice to make…As I work my way back to health and strength.

I give myself permission to celebrate…It is OK for me to celebrate small victories…It is good for me to celebrate small victories…When I recognize the victories both big and small, I appreciate the moment more…I engage with the moment more…I find more richness in that moment…When I celebrate small victories it opens my eyes to recognize even more small victories…And because I am noticing what is good, I am much more likely to notice what is good…I give myself permission to be easy with myself…Knowing there’s a part of me that resists celebrating…Thinking that it is egomaniacal…Thinking I am making it all about me…Thinking by lifting myself up, I’m putting others down…But none of that is actually true…Celebrating small victories lifts me up…Celebrating small victories is motivating…Celebrating small victories helps me to move forward with a smile…Celebrating small victories gives me energy…I give myself permission to celebrate my small victories…I give myself permission to celebrate them right now…I give myself permission to know that I’m allowed to celebrate those victories…Experiencing this joy as part of the human experience…The more I engage with that feeling, the more likely I’m going to find it again…So I give myself permission to celebrate my victories, both big and small.

I want to be more successful…I want to have more opportunities…To share my gifts with the world…I’m working hard to do exactly that…But at the same time I see what others are doing…I see the actions they are taking…I see the attention they’re getting…And I want that too…I want more opportunities…I want more recognition…That’s a normal human experience…I recognize when I feel the sort of jealousy it’s corrosive…It steals my motivation…It steals my hope…It steals my desire to move forward…Because if the world feels unfair, I don’t want to try…Because it doesn’t feel like it’s going to work out…Even though other people have opportunity…Even though other people have chances that I don’t currently have…That doesn’t mean I’ve run out of opportunities…It doesn’t mean that there aren’t enough chances for me…I recognize the fact that it is possible for me…To acknowledge what other people are doing without feeling like their success undermines me…There is enough opportunity out there…There are enough chances…There are enough platforms for me to stand on…I give myself permission to be easy with myself…I give myself permission to trust my actions…I know that I can find the success that I want…Because there are more than enough opportunities for everyone…And when other people are successful, they’re actually creating more space for all of us to be successful…I give myself permission to have hope…I give myself permission to have confidence…I give myself permission to step forward in a thoughtful and deliberate way.

I recognize that I have failed…Not that I failed at everything…But I have failures in my past…Things that I committed to and did not complete…Things that I did, but did not give them the attention they required…Things that I did that did not live up to expectation…This is because I am human…Because I am human, I am imperfect…But these failures are still rattling around inside of me…I have not processed them all…They have become emotional anchors…They are holding me back from moving forward…Because I don’t want to face failure like this again…But staying stuck here prevents me from moving forward…Which could involve even more failure…Which could be even more treacherous…I recognize the fact that I don’t need to stay stuck in the past…I recognize that I don’t have to keep reliving these failures…I recognize that I don’t have to stay stuck inside of this narrative…I give myself permission to release and let go of the emotional burden that I’m still carrying from these failures…Moving on does not mean I am forgetting the lessons…Moving on does not mean that I’m not taking responsibility for my past choices…Moving on does not mean that I’m simply over it…But instead I give myself permission to process…I give myself permission to heal…I give myself permission to be in this moment…Learning from the past…Without staying stuck in that past…Learning from my experiences…Without staying stuck in those experiences…It is OK for me to move on…Those past memories do not serve me by staying stuck inside me emotionally…I give myself permission to be easy with myself…I give myself permission to be gentle with myself…Letting go of these past failures without having to relive the past failures.