Tier 1 Body Contraction Exercise 1:  Restful Tapping




By Scott Kiloby 



If you are unsure what “Tier 1 Body Contraction” is, read this article first (click here).  In short, contractions are dense energies in the chakra areas.  Imagine a hose running from the top of the head to the bottom of the groin.  Sit quietly and notice where it seems as if there are kinks in the hose.  Those are contractions.  Another way to locate contractions is to feel into your body when you are highly triggered or feeling addicted to something.  Under the emotions and craving there is tight, dense energy.  That’s a contraction.  A question usually arises as to which contraction to work with.  Some teachings and methods suggest working  with each chakra area from the groin area all the way up to the crown.  It is ok to do this.  You may also simply start with that contracted area that feels the most dense or is activated during addictive cravings.

I have used the following exercise on myself and with others at the Kiloby Center on body contractions associated with addiction. It can be quite helpful in releasing that kind of dense energy.  It helps with addiction but also virtually every kind of suffering that is associated with this dense sensation of separation that I’m calling contraction.


Keep your eyes closed during this whole exercise.

1. Start by feeling the contracted energy as yourself, without thoughts.  Do not try to stand outside of it and witness it from awareness.  Feel it fully.  Without thoughts means without words on it or with a quiet mind. If your mind cannot quiet enough to feel that energy directly, use the Living Inquiries to relax some of the stories in the mind that are pulling your attention away from the contracted energy.

2. As you are feeling the contraction, look for any shapes or mental pictures on or near it. Sometimes there is a picture or shape on the energy itself. As you are looking at that shape or mental picture, continue resting as that sensation while looking at the shape or picture.  If there are no shapes or pictures on the energy, simply feel the contraction gently by itself.

3. As you are feeling the energy and noticing any shape or picture, say to the contraction, “Thank you for arising, I love you, stay as long as you like.”  This helps quiet the resistance to the contraction.  After saying this phrase, rest and let the energy and any pictures or shapes be as they are for a bit (10 to 30 seconds).

4. Tap seven times with the ends of two fingers in each of the following places in order: right between the eyebrows, right next to one eye where the eye meets the temple, right under the same eye at the top of that cheek bone, and then right at the base of the neck at the top of the collarbone.  Finally, tap seven times right where the contraction is.  For example, if the contraction is in the stomach, tap seven times there.

5. Grab one wrist with the other hand. Take a deep and long inhale and then a deep and long exhale.

6. Rest and be aware of the present space within and outside your body, as one space.  Do nothing at this point.  Just let the contraction merge with the space.

7. Notice how the contraction feels. Is it denser?  Has it relaxed?

8. Go back to the beginning and repeat steps 1 through 7 until the contraction has released or has substantially dissolved.


Do this exercise everyday at least for an hour a day and then also several times briefly during the day, especially when you are experiencing strong addictive cravings or emotional triggers like anxiety or depression.

This exercise can be done on any contraction regardless of where it is located in the head or body.

Stay tuned to this blog post (sign up for email updates at the side of the main blog page) for other versions of restful tapping used on addiction, anxiety, depression and other issues.

This exercise is a combination of Natural Rest, the Living Inquiries, tapping (EFT style) and a modified version of a Hawaiian forgiveness practice.

















Comments are closed here.