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This protocol is to help alleviate difficulty getting to sleep or staying asleep. As always, you can change it around to more closely fit your personal experience.

It can be useful to keep a journal of your sleep patterns, making notes each morning so that you can be aware of your progress. Remember to start with a number from 1-10 for the level of sleep depravation you experience, 10 being extreme sleeplessness.) A drawing of the EFT tapping points is available here.

* Remember that, with EFT, the negative emotions need to be identified and addressed first to clean it out, then follow with the positive. For more information on that, go here.

Tapping on the outside of the hand (3 statements for 1 round)

• Even though (ET) I am so stressed with my lack of sleep, I completely love and accept myself.
• ET my lack of sleep is wearing me out, I forgive and honor myself.
• ET I feel depressed ‘cause I can’t get enough sleep, but I know that I can shift this issue.

Inner eye: All this sleeplessness.
Outer eye: All this stress around sleep.
Under eye: It feels like it will never end.
Under nose: I feel so worn down.
Under bottom lip: My body is screaming for sleep.
Clavicles: It makes me so tired
Under arm: I have no energy.
Top of head: It’s hard to feel good when I’m so tired
Take a breath and have a sip of water, then continue.
IE:  I’m so tired.
OE: I don’t like feeling bitchy.
UE: My body just sags.
UN: My muscles ache.
UL: My brain is sluggish.
C:  It’s hard to stay alert.
UA: It’s so aggravating
TH: I just want to be left alone.

Take another breath and have a sip of water. Usually, when doing EFT, you now check your number to see if it’s gone down. But you won’t know with this issue if things are better until tomorrow after you have slept.

• ET I am so stressed about this insomnia, I completely love and accept myself.
• ET my poor body is so tired, I forgive and honor myself.
• ET I feel resentful cause I can’t get enough sleep, I know that I can shift this issue.

Inner eye: All this restlessness.
Outer eye: I just toss and turn.
Under eye: It feels like sleep will never come.
Under nose: I feel so worn down.
Under bottom lip: My body is screaming for sleep.
Clavicles: It makes me so tired
Under arm: I feel like a zombie.
Top of head: It’s hard to feel good when I’m so tired
Take a breath and have a sip of water, then continue.
IE:  I’m exhausted.
OE: I don’t like being crabby.
UE: My body feels like it’s in slow mo.
UN: I’m so uncomfortable.
UL: My brain hurts.
C:  Have I missed something?
UA: Just dead tired.
TH: Can I go to sleep now?

If your mind thinks of something else about the sleeplessness, be sure to tap on that. Next, tap on the positive. You don’t have to tap on the side of the hand again. Just go for the other points:

IE: Part of the tension around my sleep issue is letting go
OE: I don’t feel as worried about it
UE: I think something may have shifted
UN: I bet I can sleep tonight
UL: I love my body.
C: I just want to feel better.
UA: I can forgive myself for this time
TH: I’m ready to start sleeping better

Take a breath and a sip of water.

IE: You can do it, Body.
OE: I’m feeling better
UE: A good sleep pattern is returning.
UN: My body is ready, willing and able to sleep like a baby.
UL: I feel relieved.
C: Letting sleep issues go.
UA:  I’m clearing any reasons for not sleeping
TH: Knowing I can sleep peacefully.

This protocol is to assist to relieve anger and anxiety about violence in the world.

Remember to first get a number for the level of upset between 1-10, with 10 being extreme upset. If you don’t remember the EFT tapping points, see my drawing listed in the Emotional Freedom Technique section.

Also remember that, with EFT, the negative stuff needs to be addressed first to root it out, then follow with the positive.

(You can custom-make this tapping session by changing words to say whatever suits you best. You’re in charge of this clearing.)

Tapping on the outside of the hand (3 statements for 1 round)

Even though (ET) I feel angry and upset over the recent bombings, I completely love and accept myself.

ET I would like to harm those violence perpetrators, I forgive and honor myself.

ET all this aggression in the world makes me feel aggressive, I know that I can let it go.

Inner eye: All this upset.

Outer eye: I just want to scream.

Under eye: Just who do they think they are?

Under nose: Let’s punish them.

Under bottom lip: They deserve to die a horrible death.

Clavicles: I’m outraged

Under arm: I just can’t believe it

Top of head: I want to smash them

Take a breath and have a sip of water, then continue.

IE: Those bat shit crazy fools.

OE: Somebody ought to kill them

UE: Better yet, they should be tortured

UN: I’m really angry about this.

UL: I mean it. I’m angry

C: How can they do this – really?

UA: It’s so infuriating

TH: No respect for life

Take another breath and have a sip of water. Now check your number to see if it’s gone down. It may or may not. If it hasn’t gone down, then do a couple more rounds to express your upset. If your mind goes elsewhere to some other outrage, be sure to tap on that. After the number has begun to go down:

ET I am heartsick about all of this violence, I completely love and accept myself.

ET I just can’t get over how this keeps happening, I forgive and honor myself.

ET the violence is so sad and unacceptable, I can consciously move my mind to project love.

IE: I’m sad and confused.

OE: It doesn’t make sense in my mind.

UE: I feel resentment for this travesty

UN: I just want it to all go away.

UL: These incidences are making me anxious.

C: It’s so senseless

UA: The world has gone crazy.

TH: Don’t these people have families?

Take a breath and a sip of water.

IE: It just seems that the world is full of tit for tat

OE: Sometimes, this world rage just wears me out.

UE: Sometimes, it leaves a hole in my heart

UN: I just don’t know what to do.

UL: Sometimes I feel like crying.

C: It seems like it will never end

UA: Do I have to die to ever get any peace?

TH: It’s all so exhausting.

Time to check your distress level again on a scale of 1-10. If it has gone down to a 2 or 3, proceed with the wrap up. If not, continue tapping on the upset, using your own words.

Wrap-up: ET I have been anxious, sad, and angry about world violence, I completely love and accept myself.

ET I really dislike all this senseless violence on innocent people, I forgive and honor myself.

ET the useless, cruel violence is still disturbing, I will radiate love.

IE: I can see that raging is not the answer.

OE: Feeling vengeful doesn’t handle the issue.

UE: It’s not serving me or anyone to seethe.

UN: I think I can let the rage go

UL: Yikes! I don’t think so.

C: Yes, I can, if only for this one day.

UA: They don’t deserve it.

TH: It’s important for me to hold a loving space as my gift to the world.

Take a deep breath, sigh, and then take a sip of water.

IE: I am a loving person and I radiate love.

OE: I love myself and I love others.

UE: I don’t have to like what happened.

UN: I don’t have to condone or minimalize what happened.

UL: I can be at peace within myself.

C: I can refuse to participate in the insanity

UA: I’m ready to be a soldier for peace.

TH: I breathe in peace and breath out conflict.

Yahoo!

You may need to repeat this process again tomorrow, especially if you watch the news. You may need to repeat it if other incidences come up. It takes vigilance to stay in a loving space but it is well worth it, and it is your gift to the world.

Call me if you need help with this.

Robin Heart Shepperd, EFT practitioner

Austin, Texas

512-444-9777