Watch, Then Practice
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Interrupt the Old Cue
If lying down automatically starts an hour of obsessive thinking, use tapping before bed or as soon as the wheel begins. The aim is to connect the body’s energy with the intensity already happening in the head.
Tapping 1: Interrupt the Marathon
Side of the Hand: Even though I cannot let go of this, and I want to stomp
my feet in frustration, I am open to interrupting the pattern now.
Even though the hamsters keep running with this thought, I have decided to
interrupt the wheel.
Even though I have practiced these thoughts over and over, it is getting time
for bed. They can still be here in the morning. I am open to letting my body
rest and show me what is right for me.
Top of the Head: Hey, head.
Eyebrow: I know you have this habit.
Side of the Eye: It feels as if we must keep thinking.
Under the Eye: It is time to interrupt the pattern.
Under the Nose: It is time for bed.
Chin: Time for rest and refreshment.
Collarbone: I invite my thinking circuitry to soften.
Under the Arm: Thank you for today’s marathon.
Top of the Head: I invite my heart, body, and feet toward rest mode.
Take a breath and notice whether the thought has changed speed, location, or
intensity.
Tapping 2: Give Bedtime a New Meaning
Side of the Hand: Hey, body, we are doing something new. I know you thought
we had to worry or we would not be a good person. We function better with rest,
and it is okay to practice a new pattern.
Even though bedtime used to cue worry, I choose to let it cue something
different now.
Top of the Head: I let bedtime cue rest and renewal.
Eyebrow: I am open to sweet, peaceful dreams.
Side of the Eye: And to receiving the insights I actually need.
Under the Eye: I notice the pillow’s softness and support.
Under the Nose: I welcome some release of worry.
Chin: These hamsters truly care about me.
Collarbone: They have worked hard.
Under the Arm: I can give them a new and kinder task.
Top of the Head: Rest tonight, so we have more life for tomorrow.
Take a slow breath. Repetition is practice, not proof that you failed the first
time.