Ruach Center

Category: Tools

  • Tapping Before Eating

    [Remember to tap at least once with your goal list this week. If you need help on how to do that check out tapping with goals instruction.]

    This week we are going to tap for the food we eat in a way that gives us two benefits. The first benefit concerns our goals and dreams, and the second is about how our body deals with the food.

    At least once a day when you sit down for a meal (though you can certainly benefit from doing this every time you eat something) I would like to you to start tapping.

    Once the food is in front of you I want you to do one round of tapping just concentrating on your food. All you need to do is tap on each point 5–7 times without saying a word and then move on to the next tapping point.

    After completing this quick round of tapping you will do a second round to something like this:

    I appreciate this food…I appreciate that this food will provide fuel for my day…I want this food to feed my hopes and dreams…I want this food to fuel my work and my creativity…I do not want this food to fuel my worries or fears…I want this food to fuel my hopes and dreams…I want this food to fuel my work and my creativity

    Tapping like this will achieve two things. The first round of tapping will help to clear any sensitivities to the food you are about to eat. (Most of the work I do with autism is based on this process.)

    The second round of tapping will help us to be in the moment and give the system a very clear signal on why we are eating.

    I have found that using this tool encourages a productive and creative frame of mind after my meal.

  • Bonus Good Night’s Rest Script

    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.

  • 4 Questions To Start The Day

    [Don’t forget to tap on your goal list!]

    Over the last few weeks I have received a lot of questions about how to work toward goals when you still don’t have a clear idea of what your goals should be. Today I have tool that will help you to start really small. Even if you do have a clear idea of what your goals are, this a great way to approach your day.

    Don’t be fooled by the simplicity of this tool. I learned this just a few weeks ago and have been trying it out. I love it! It really works.

    It will be most effective if used at the beginning of your day, but that doesn’t necessarily mean as soon as you get up. I have been using this when I start my work day.

    [Note: In addition to working for the thing I was tapping for, I also found myself more productive with all of my other goals.]

    I encourage you to write out your answer. I have included a pdf you can print out to make it easier. After you have answered each of the questions tap through the entire script a few times.

    Complete the following phrases.

    1) Right now I feel…
    because…

    2) At the end of the day I want to feel…
    I want to feel like this because…

    3) The one thing I want to accomplish above everything else is…
    If I accomplish this I will have…
    and…
    and…

    4) One resource I could call on to help me to meet this goal is…
    and I give myself permission to call on that resource.

    Here is an example of what it might look like:

    Right now I feel… like I am already way behind
    because… I started my day late and no matter what I do I don’t think I can catch up.

    At the end of the day I want to feel… like I have accomplished something today and that I have moved forward
    I want to feel like this because… Knowing I have accomplished something makes me feel good, I will be in a better mood when I have dinner with my friends, and I will be more fun to be around.

    The one thing I want to accomplish above everything else is… to have a clear plan of what I need to write over the next few weeks
    If I accomplish this I will have… the calm that comes with having a plan
    and… a plan to follow so I can keep on track and not have to worry about the big picture and just focus on what is in front of me
    and… I will feel excited about knowing that good things are coming.

    One resource I could call on to meet this goal is… looking through self help forums to see what people are talking about and what they really need help with
    and I give myself permission to call on this resource.

  • Bonus Healing Script

    In passing in one of the audios I talked about a healing script that I like to use. I added it to the comment section, but I wanted to make sure you didn’t miss it.

    You don’t have to tap to the whole thing. You can choose the parts that work for you. If you add anything please put it in the comment section so others can learn from you.

    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.

  • Ho’oponopono Prayer

    [Make sure you are tapping to you goal list once a week. If you are struggling with how to tap to your goal list check all the resources added about using your goal list.]

    This week’s tool is deceptively simple. Please don’t dismiss it or fail to use it to its fullness because it looks so simple. This is powerful, powerful stuff!

    I use this tool every year for about 2 months.

    All you need to do is tap to this traditional Hawaiian Ho’oponopono Prayer for forgiveness and reconciliation:

    I’m sorry
    Please forgive me
    Thank you
    I love you

    Yes! It is that simple. Take 5 minutes a morning, say the phrases out loud slowly, listen closely to your words, and tap.

    [Supercharge The Process: If you want to take this to the next level try this: every time you touch a doorknob say the phrases. You will see lots of doorknobs throughout your day and it will punctuate your day with the phrases. It takes a little getting used to, but once you are in the habit it is very powerful.]

  • Music at 13

    [Remember to tap for your goals]

    This is one of my favorite tools and I found it quite by accident. A few years ago I was speaking at a couple of events in New England. I had a two hour drive from one event to the next and my rental car came with satellite radio.

    Whenever I have access to satellite radio I listen to the 80s channel. While I was driving they were playing the top 40 countdown from some week in 1987.

    I was 13 years old in 1987 and with each song I felt a rush of emotion as time and again I was placed back in my 13-year-old self.

    I don’t know about you, but age 13 was an emotional rollercoaster for me. As each song started I tapped on my collarbone point for about 60 seconds until the emotion slowly subsided.

    The next song would start and more emotions would show up, and I tapped until they passed too.

    This continued for two hours. By the time I got to my destination I had cleared lots and felt great.

    This week I want you do this exercise at least 3 times, spending 15 minutes on each occasion. Here are some options for how you can do this:

    OPTION #1: Find an internet radio station that plays music from the decade of your teenage years. Play the music in the background while you are getting ready for your day or cleaning. As the emotions and memories arise, tap until they pass.

    OPTION #2: Go through the top 40 of the year you turned thirteen. Here @ top40charts.net/ are lists of the top songs for every year back to the 50s. Most of the songs have a YouTube link right next to them so you can play them right away in your web browser.

    OPTION #3: Dig out your old CDs, tapes, or records and play the music from your past.

  • Hero Tapping x3

    [Remember to tap to your goal list and check out the updated goal list audio.]

    Audio Instruction:

    Hero Tapping x3
    (Time 4m42s)

    Written Instruction:

    This week I want to share one of my favorite tapping tools to use when we are trying to bring something new into our lives. This could be a professional change, a new or different type of relationship, or a change to your physical health.

    When you use this tool you will choose just one thing to work on at a time. There are three steps to the tool and you will tap the entire time you are doing it.

    Set-Up: Choose the change you want
    Decide what you are going to tap for. In this example I am going to use doing the work I am doing but being able to reach many more people like Dr Phil does.

    Step 1: Imagine someone you know who already has what you want
    In my case this is easy, because it was part of my description. It might not always be that obvious. If you are looking for a long-term relationship imagine someone who has the relationship you want. If you want a different job imagine someone who is doing something similar to what you would like. If you want to be more physically fit, picture someone who is already fit.

    As you imagine the person who is living that life see them go through their day. Imagine them talking to colleagues and friends, see them at home, and imagine them moving from place to place.

    While all of this is going on pay attention to your emotions. Do you feel jealous, worthless, or hopeless that it will never happen to you? Stay with the image as long as the emotions stay with you.

    Step 2: Imagine you have what you want
    In this step try on what it is like to have this new thing in your life. How do you feel inside your skin?

    Again, the whole time pay attention to the emotions that come up. Does this feel impossible, dangerous, uncomfortable, or unsettling? Keep tapping until the emotions subside.

    Step 3: Imagine you know how others are reacting
    Just like the previous step you will try on what it is like to have this new life, but this time you will imagine that you are having this in public. AND, as you move through your day, you can hear what people are whispering about you and you can read what they are thinking.

    Do this for people as close to you as your family and as far from you as the barista who makes your coffee in the morning. Are they happy, dubious, jealous, or condescending?

    Yes, you are right! This is the hardest step to do, but it will bear the most fruit.

    The Goal
    The reason we go through each of the these steps is to identify the limiting beliefs and dangerous emotions that will come up if we try to move towards our goal. If we are able to knock out these fears and emotions before we start then taking action will be much easier.

    You don’t have to do all three steps in one sitting. This week it would easy to take 5 minutes a day and do one of the steps each day. You could work through the tool twice very easily this week. OR you could set aside 15 minutes twice this week and work right through it.

    Please let me know if you have any questions in the comments below so that everyone can benefit. Also, let me know how the tapping goes with this one. I really love this tool!

  • Forgive Myself

    [Remember to tap for your goals.]

    Forgiveness can be difficult enough, but it gets even harder when it comes to forgiving ourselves. For some reason it is often easy for us to give others the benefit of the doubt, but we aren’t able to extend the same charity towards ourselves.

    When we don’t forgive ourselves we give our critical voice more ammunition. When we experience a lack of confidence the critical voice will jump right in and draw upon all of our past failings.

    This week’s tool is very simple: at least once a day (I would recommend doing it twice a day) tap through the following script.

    PLEASE say the phrases out loud. Yes, I know it is not comfortable to say this out loud, but it will have more power when you give voice to these words.

    Feel free to experiment with tapping on all the points or just tap on the karate chop point the whole time.

    I am worthy of forgiving myself.

    There is a part of me that struggles with forgiving myself.

    When I forgive myself I am not saying I should repeat the same choices.

    When I forgive myself I am not saying that I shouldn’t take responsibility for my past choices.

    When I forgive myself I am not saying that I am going to forget the lessons of my past choices.

    When I forgive myself I am not saying I think it is OK that I made the past choice.

    When I forgive myself I am saying that I am no longer emotionally trapped in the past and I am going to live in this moment fully.

    I am worthy of forgiving myself.

    It is possible to forgive myself.

    I choose to forgive myself, even though there is a part of me that doesn’t want to forgive myself.

    I choose to believe I am worthy of forgiving myself.

    I choose to forgive myself.

    I choose to forgive myself.

    If you hit the little printer button below you can print this page out so you can take the script with you.

    I have also included an audio of the tapping part so you can go back to it.

    Forgive Myself

  • Using The Set-Up Phrase Generator Daily

    Audio Instruction:

    Set Up Phrase

    Written Instructions:

    This is a tool that you are going to use every day this week.

    The goal of this tool is twofold. First, the tool is designed to help promote self acceptance and self worth. The more we accept ourselves, the more confidence we have, the less fear we experience, and the easier it is for us to make good choices which move us towards achieving our goals. Second, the tool is set up to give you a variety of tapping phrases so that no one phrase is said so much that it gets old and loses its impact.

    Day 1

    Step 1: Goto EFTSetUpPhraseGenerator.com
    Each time you load or re-load this page it will give you 10 new set-up phrases.

    Step 2: Tap though all 10 phrases. Say one set-up phrase per tapping point. (You might even want to go through the list twice.)

    Step 3: Write down the 3 or 4 set-up phrases that really land with you.

    Step 4: Throughout the rest of the day pull out the sheet of paper and tap three or four times to the phrases you wrote down. You can either do one full round of tapping for each phrase, or do two or three rounds of tapping alternating through the tapping phrases.

    Days 2 – 7

    Repeat steps 1 and 2

    Step 3: Add 3 or 4 new phrases to your list from the previous day(s). After day two you will have 6–8 phrases, after day three you will have 9–12, and so on.

    Step 4: Three or four times throughout the day pull out your list and tap to some of the phrases. You can tap to only the phrases you added today, you can go back to a previous day, you can mix and match from each day, or you can tap through every phrase now on your list.

    Step 5: If at any point you notice that one of the phrases has lost its charge feel free to remove that phrase from your list.

    [Remember: Every Monday you need to tap through your goal list. If you haven’t written your goal list make sure you do the goal writing exercise in the kicker-starter bonuses.]