For When You Feel Small

What follows is the full practice: a settling period, a body scan to locate where the feeling lives, and four rounds of EFT tapping that move it from acknowledgment to release. The audio runs just under eight minutes.

This isn't therapy and isn't a substitute for one. If what comes up feels like more than you want to sit with alone, a therapist or GP is the better next step than an audio file.

Settling. Find a place to sit. Let your back find support. Close your eyes. Breathe in through your nose. Let it fill you. Let it go slowly through your mouth. Breathe again. Notice the chair holding you. Notice the ground holding the chair. This time is for a feeling you've carried — the one that arrives when someone makes you feel small. The moment isn't what matters here. The feeling it left behind is what we're working with.

Recall and locate. Let one of those moments come back to you now. Don't reach for it. Let it surface on its own. See where you were. Hear what was said, or what wasn't. Now move your attention away from the moment and into your body. The feeling that moment left — find where it's sitting. It might be behind your eyes, a pressure building there. It might be in your chest, heavy and tight. It might be low in your stomach, a knot that won't loosen. Find it. Stay with it. Don't push it away.

Setup. Bring your hand to the side of your other hand, just below your little finger. Tap there. Even though I carry this feeling, I love and honour myself. Even though I carry this feeling, I respect and cherish myself. Even though I carry this feeling, I accept and embrace myself.

Round one — separation. Moving through all eight points — brow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, top of the head — the feeling and the self starting to come apart: This feeling is not me. Undervalued does not define me. This feeling is a tool. I choose when I use it.

Round two — devaluing. The same eight points, the feeling starting to lose its grip: Undervalued no longer serves me. Worthlessness no longer belongs with me. Overlooked no longer serves me.

Round three — replacement. Something else moves in to take its place: Worthlessness is replaced with peace. Valuelessness is gone. Patience is here. Dismissal has lifted. Calm remains.

Round four — return. The mind goes back to where it started, but the hold is different now: The moment returns. The grip is gone. Where there was sadness, there is peace. This has no hold over me. I am above it now.

Close. Hands rest. Breathe. Picture the sun above you, warm and steady. Let it move down through the top of your head, down through your face, your throat, your chest, your stomach, your hips, your legs, all the way to your feet. Everywhere it passes, it clears what's left. Sit in that light for a moment longer. When you're ready, let your breath return to its normal pace, and open your eyes.

This isn't a substitute for therapy. If what comes up feels like more than you want, a therapist or GP is the next step.

If being overlooked is something you sit with often, beyond this one practice, The Hunger to Be Seen looks at where that hunger actually comes from. If it's less about being overlooked and more about nothing ever feeling like enough, For When You're Never Enough is the companion practice for that. If comparison is closer to what you're carrying, For When You're Falling Behind works with that directly. And if it's depletion from giving to everyone else, For When You're Running on Empty is there too.