How to Do It:

To practice Tapping Release, sit comfortably and begin gently tapping with your fingertips along specific areas of your body. Start by tapping on your forehead, moving from the center to the sides. Then, tap along your temples and jawline to release tension. Move down to your chest, tapping lightly from your collarbones to the center of your chest. Next, tap along the inside and outside of your arms from your shoulders to your hands. As you tap, breathe deeply and visualize releasing stuck energy and defensive patterns, allowing a sense of ease and openness to enter your body.

Why It Works:

Tapping stimulates the body’s energy pathways and the nervous system, helping to dislodge tension and release defensive patterns held in the body. Areas like the forehead, jaw, chest, and arms often store defensive energy tied to old beliefs, protective postures, or emotional armoring. Tapping these areas gently brings awareness to these patterns, releasing the emotional and physical grip they hold. This technique encourages a softening of the body’s defenses, creating a sense of lightness and allowing you to feel more open, relaxed, and less guarded.

Guided Practice:

Begin by finding a comfortable seated position, allowing your body to relax as you settle into the moment. Take a deep breath in, filling your lungs, and as you exhale, release any initial tension you may be holding. Close your eyes gently if it feels right, or keep them softly open. We’ll begin a gentle tapping sequence to help dislodge and release any defensiveness your body may be holding, allowing you to return to a state of ease and openness.

Start by lightly tapping on your forehead, using the tips of your fingers. Tap slowly across your forehead, from the center to the sides. This area often holds tension from mental defensiveness—those thoughts and beliefs that put up barriers. As you tap, imagine that each gentle touch is releasing stuck patterns, dislodging old beliefs that no longer serve you. With each tap, breathe deeply, inviting softness into your thoughts and allowing your mind to open.

Now, move to the sides of your face, tapping along your temples and down to your jawline. The jaw often tightens when we feel defensive, holding onto protective patterns. As you tap here, notice if your jaw begins to soften. With each tap, visualize releasing the grip of old defensiveness, letting go of the need to hold so tightly. Breathe in ease, and as you exhale, imagine your jaw and face becoming lighter, more relaxed.

Next, tap gently along your chest, moving from your collarbones down to the center of your chest. The chest area is where we often armor ourselves emotionally, protecting our heart from vulnerability. With each tap, feel the defenses around your heart beginning to melt away. Visualize each tap sending waves of softness through your chest, allowing yourself to release the need for protection. Perhaps you feel a lightness here, or maybe just a subtle shift.

Now, move to your arms. Tap along the inside and outside of your arms, from your shoulders down to your hands. We often cross our arms defensively, using them as a physical barrier. As you tap, imagine releasing the tension that builds up from holding this defensive posture. With each tap, allow your arms to feel more relaxed, as though they are no longer needing to protect you. Feel the weight of defensiveness lightening and dissolving with every breath.

Finally, take a few moments to sit still and observe any sensations in your body. Notice if there’s a sense of lightness or openness that wasn’t there before. Perhaps you feel less guarded, your breath more fluid, your body softer. Allow yourself to notice the changes, knowing that tapping has helped release the physical and emotional layers of defensiveness. When you’re ready, take one final deep breath in, and exhale any remaining tension, feeling grounded and at ease.

How To Do It:

To practice Creative Sighs, begin by sitting comfortably with your eyes closed. Take a deep breath in, and on the exhale, release a long, audible sigh. Start by experimenting with soft sighs, loud sighs, and even playful sighs—like a dramatic “Phew!” or a playful whistle. Incorporate the Qigong sound “haaawww” as you exhale forcefully, releasing tension and defensiveness, especially any feelings of impatience or anger. Let the sound vibrate through your chest and body, imagining it loosening any protective layers. Alternate between gentle and playful sighs to explore how your body releases defensiveness.

Why it Works:

Creative Sighs work by engaging both breath and sound to help release tension, defensiveness, and old emotional patterns. The sigh naturally engages the parasympathetic nervous system, promoting relaxation and relief. Incorporating the Qigong "haaawww" sound specifically targets the release of impatience and anger, vibrating through the chest and throat to release built-up energy. This playful use of sound, combined with different types of sighs, helps soften defenses by breaking rigid tension, inviting a sense of openness and ease through both physical and emotional release.

Guided Practice: 

Begin by finding a comfortable seated position with your feet resting firmly on the ground and your spine lengthened. Let your arms relax at your sides or gently rest in your lap. Close your eyes and take a deep breath in, filling your lungs fully. As you exhale, let out a long, audible sigh, allowing your body to release whatever tension or tightness it might be holding. Feel your breath carrying away any initial stress or weight, letting the sigh be an invitation for release.

Now, take another deep breath, and this time as you exhale, imagine the sigh moving through your entire body. As the breath flows out, let it release any layers of defensiveness that may have accumulated. You might even feel this defensiveness melting away from your chest, your shoulders, or your belly. With each sigh, invite a little more release, as if your breath is dissolving old patterns that no longer serve you. Allow yourself to become curious about how each sigh feels—notice the sensation of relief or softening that might follow.

We’ll now begin to explore different kinds of sighs. On your next breath, try a soft, gentle sigh—one that is quiet but still intentional. Let the sound reflect a gradual, delicate release of any inner tension. Feel how this soft sigh might gently loosen the grip of defensiveness in a subtle way, as though you are coaxing it to let go rather than forcing it. Take a few more soft sighs, and with each one, notice how your body reacts—perhaps there’s a slight lightness or softening in your face, neck, or chest.

Next, we’ll deepen the release using a louder sigh. Take a deep breath and release it with the Qigong sound for impatience or anger: "haaawww." As you exhale with the "haaawww" sound, feel the breath move from your chest and out through your mouth, like a wave washing away stored frustration. This sound vibrates through your chest and throat, helping to dislodge any feelings of impatience or defensiveness, allowing them to flow out of you. With each "haaawww," feel the sound reach deeper into your body, loosening anything that feels stuck or hardened. Repeat this several times, and notice how your breath begins to feel freer, your body less guarded. Imagine each "haaawww" dissolving layers of defensiveness tied to old patterns that no longer serve you.

Now let’s explore some playful sighs. First, imagine you’ve just finished something incredibly tiring or challenging, and let out an exaggerated sigh of relief—a long “Phew!” as if you’ve let go of a heavy burden. Let your shoulders drop, and maybe even tilt your head back for dramatic effect. Next, try a sigh of exasperation, like dealing with something absurd. Let out an "Ughhhh" sound, rolling your eyes or shaking your head to really exaggerate it. Finally, experiment with a whistling sigh on your next breath—breathe in deeply and let the breath out with a light whistle, almost as if you’re letting off steam in a playful, casual way. Each playful sigh invites lightness, helping to release defensiveness with humor and creativity.

Finally, return to a natural rhythm of breath, and take a few moments to notice any shifts in your body or mind. Perhaps you feel lighter, more open, or less guarded. Notice how the sighs helped you release tension, defensiveness, or impatience. Trust that each breath you take can continue to support this process of softening. When you’re ready, gently open your eyes, carrying this sense of ease and relief with you into the rest of your day.

How to Do It:

To practice Eye Soften and Expand, find a comfortable seat and close your eyes. Take a few deep breaths and notice any areas of tension or defensiveness in your body. Visualize these feelings as a protective layer around you, and with each exhale, imagine this layer gently softening and dissolving. When you feel ready, slowly open your eyes and soften your gaze, allowing it to expand naturally. As your vision broadens, let your body follow by releasing any remaining tension and inviting a sense of openness.

Why It Works:

This practice helps reduce defensiveness by inviting both physical and mental relaxation. By softening your gaze and expanding awareness, you engage your nervous system’s parasympathetic response, promoting calm and safety. The exercise encourages curiosity about the wisdom of your defensiveness, acknowledging its purpose without resistance. This gentle process allows outdated protective patterns to naturally release as your body feels secure, fostering a sense of openness and ease.

Guided Practice:

Find a comfortable seated position, with your feet resting on the ground and your spine gently elongated. Let your hands rest in your lap, and take a deep breath in, feeling your lungs expand fully. As you exhale, allow your body to relax, softening your shoulders, your face, and your jaw. Close your eyes gently, allowing yourself to arrive fully in this moment.

With your eyes closed, begin to tune in to the sensations in your body. Notice any areas where you might be holding tension or a sense of defensiveness. Perhaps it’s in your chest, your shoulders, or maybe even your stomach or face. Don’t rush to change or fix anything—just notice the quality of these sensations, observing how defensiveness shows up in your body. Notice what feels familiar about this. This defensiveness may feel like an old habit, one that has protected you in the past. Allow yourself to recognize its presence without judgment, simply holding space for it.

Now, as you gently observe this defensiveness, take a moment to connect with its wisdom. What is this part of you protecting? What is it guarding? You don’t need an immediate answer—just allow your curiosity to create space for insight to arise. As you breathe in, imagine that you are breathing into this defensiveness, acknowledging its purpose. And as you breathe out, invite it to soften, as though you are offering it the space and safety it needs to relax.

Imagine this defensiveness as a thin, protective layer around your body, perhaps even over your eyes. As you breathe deeply, visualize this layer starting to dissolve, like mist in the morning sun. It doesn’t disappear all at once, but slowly, gently, as you breathe. With each inhale, you honor this layer’s intelligence, and with each exhale, you offer it the freedom to release. What does this part of you need to feel safe enough to let go? Continue to soften with each breath, trusting that your body knows what to do.

When you feel ready, slowly begin to open your eyes, but keep your gaze soft and gentle. Don’t focus on any one thing just yet. Instead, allow your eyes to expand and take in the space around you without narrowing your focus. Let your vision be wide, noticing the edges of your peripheral vision, the colors, shapes, and light that surround you. With each exhale, let your eyes relax, inviting your body to follow this softened gaze.

As your gaze expands, feel your body continue to release any lingering defensiveness. Perhaps your breath deepens, your shoulders drop a little more, or your chest feels lighter. Notice if you feel a sense of openness spreading through you as the defensiveness loosens its grip. You might ask yourself once more, “What does this part of me need to feel fully safe, to release completely?” Trust that you are safe and supported in this moment, and that your body is wise enough to know when it’s time to let go.

Finally, take a few more moments to sit with this newfound openness. Notice any shifts in your body, your breath, or your thoughts. Perhaps you feel lighter, or maybe you feel more at ease with the space around you. Honor the intelligence of your defenses—they have served their purpose. As you breathe in, appreciate the protection they’ve offered, and as you exhale, feel them dissolve, leaving behind only what is needed. When you’re ready, take a final deep breath in, exhale fully, and gently bring yourself back to the present.