Good Night with EFT Tapping
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Candle: Balance Trauma with Spirituality 2: God as a response in others.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Arthur Riley offers this breath practice:
Inhale: I will not be silenced by fear.
Exhale: A quivering voice is still sacred.
Inhale: God, my soul trembles.
Exhale: Steady me in your arms.
Inhale: I will meet this fear with rest.
Exhale: God, steady me in your arms.
(Adapted from: Action and Contemplation, Meditations, 26 Jan 2024 — “Meeting Fear with Rest,” Center for Action and Contemplation, cac.org)
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Finding Balance in the Shadow of Fear
This session introduces the “Candle Icon” program, designed specifically for individuals working through trauma. Kasia explores the profound impact of trauma — both personal and intergenerational — and highlights the role of epigenetics in shaping our responses to fear.
Recognising the limitations of traditional approaches, Kasia introduces the concept of rest as a counterbalance to fear. Drawing inspiration from the work of Cole Arthur Riley, the session underscores the importance of acknowledging fear without being consumed by it.
Participants are guided to cultivate self-compassion and understanding, viewing fear not as an enemy but as a protective mechanism that once kept them safe. By developing a sense of inner peace and learning to honour fear without allowing it to lead our lives, we open the way to healing from trauma and moving toward balance, resilience, and emotional freedom.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Attachment refers to the deep emotional bond we form with significant others — usually beginning in early childhood with our caregivers. Through these early relationships, we learn what safety, love, and connection feel like. The quality of these attachments shapes how we relate to ourselves and others later in life — how we trust, seek closeness, or protect ourselves from hurt. When attachment is secure, we feel grounded and able to depend on others while maintaining our independence. When it’s insecure, we may struggle with fear of abandonment, emotional distance, or conflict in relationships. In therapy, understanding and healing our attachment patterns helps us rebuild a sense of safety, self-worth, and emotional balance.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Joy is our natural state — the quiet centre we return to when the mind softens and the body feels safe. It’s not excitement or the pursuit of happiness, but a steady, grounded sense of being alive and connected. This form of joy doesn’t depend on circumstances; it arises naturally when we are in balance, when our emotions can flow freely and our nervous system is calm. The aim of Balance Psychotherapy is to help you recover this inner joy — to clear what blocks it, nurture what supports it, and learn to rest again in the quiet, constant presence of your true self.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
This meditation may help while using the Emotional Regulation Therapy Journal: 6-Week At-Home Program with Balancing Techniques and Bilateral Tapping (Balance & Clarity Series) available on Amazonhttps://amzn.eu/d/0MGp2Ll
🌿 The Emotional Regulation Journal
This is not just a journal—it’s a one-of-a-kind, neurobiology-based therapeutic programme that teaches you how to regulate emotions in just six weeks.
The Emotional Regulation - Therapeutic Journal - 6 Week Programme with Balancing Techniques & Bilateral Tapping is a guided journey designed by London-based psychotherapist Kasia Makuch-Cole, founder of Balance Psychotherapy. Drawing on years of clinical experience with trauma, anxiety, depression, and stress, Kasia brings together mindfulness, bilateral tapping (EMDR-inspired), DBT, IFT, focusing, and values-based reflection into one accessible and practical format.
Inside you’ll find:
Daily and weekly guided practices to regulate strong emotions and quiet the racing mind
Creative reflection space to turn insights into lasting habits for resilience and self-care
Why it works:
Based on evidence-informed therapeutic methods used successfully in clinical practice
Designed for busy lives—short, clear steps you can actually follow at home
Written by a seasoned psychotherapist with two decades of experience in trauma, neurodiversity, mindfulness, and emotional regulation
Whether you’re stressed, anxious, burned out, or simply seeking steadier ground, this journal offers a compassionate, step-by-step pathway to emotional clarity, resilience, and living more fully aligned with your values.
Finally—a journal that doesn’t just track your feelings but rewires how you handle them, blending psychotherapeutic insight with neurobiological tools.
Reclaim Your Body, Rediscover Yourself
Tired of feeling like a passenger in your own mind?
It’s time to take the wheel and reconnect your body and mind.
This session invites you on a journey inward — a chance to tune into the deep wisdom held within your body.
We often prioritise our thoughts over our physical sensations, yet the truth is that your body holds the key to unlocking deeper understanding and emotional balance. By shifting your attention from mental chatter to embodied experience, you’ll discover a wellspring of creativity, resilience, and clarity.
Imagine your body as a wise guide, offering insights your mind may have overlooked. This session empowers you to listen to that inner guidance, trust your intuition, and break free from the cycle of overthinking.
As you cultivate a deeper connection with your physical self, you’ll not only ease stress but also enhance your overall sense of presence and well-being.
It’s time to reclaim your body as the compass guiding your life’s journey.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
It’s important to become aware of the beliefs our inner child still holds, because these early beliefs once served a protective purpose. They helped us make sense of our world and stay safe when we were small — for example, “I must please others to be loved,” or “It’s safer not to speak up.” While these beliefs were once necessary, they may now echo in our adult relationships, creating patterns of fear, withdrawal, or over-adaptation.
By nurturing and listening to the part of us that holds these old beliefs, we can meet it with understanding instead of rejection. As we bring compassion to this inner child and feel where these beliefs live in the body, we begin to soften their grip. From that place of safety, we can gently adjust those beliefs to reflect the present reality — “It’s safe to be myself now,” or “I can be loved for who I am.” This process restores a sense of inner harmony and emotional freedom.
Journaling Exercise: Nurturing Your Inner Child Instructions
1. Find a Quiet Space:
Choose a comfortable, peaceful place where you won’t be disturbed.
2. Set Your Intention:
Remind yourself that your purpose is to connect with and nurture your inner child.
3. Visualise Your Inner Child:
Imagine your inner child as a younger version of yourself. What do they look like? How do they feel?
4. Connect with Your Inner Child:
Reach out to this younger part of you with compassion and understanding. Offer words of comfort, encouragement, and love.
5. Address Their Needs:
Ask your inner child what they need right now. Are they feeling scared, lonely, or unloved? Offer them the warmth, safety, and support they may have longed for in the past.
6. Imagine a Safe Space:
Create a safe, nurturing place in your imagination where your inner child can rest and feel protected. What does this space look like? How does it feel?
7. Spend Time Together:
Simply be present with your inner child. You might play, talk, or share a moment of stillness together.
8. Journal Your Experience:
Afterward, take a few minutes to reflect on your experience. What did you learn about yourself? How did it feel to meet and care for your inner child?
What did my inner child look like? How did they feel?
What did my inner child need from me?
How did I respond to those needs?
What did I learn about myself through this exercise?
How can I continue to nurture my inner child in daily life?
Tips:
Be Patient and Gentle: Approach your inner child with kindness and understanding.
Listen Actively: Pay attention to their feelings and words without judgment.
Express Love and Support: Offer your inner child unconditional acceptance and care.
Practise Regularly: Make this exercise a regular part of your self-care and emotional healing routine.
By nurturing your inner child, you begin to heal past wounds, cultivate self-compassion, and open the path toward wholeness and inner freedom.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
It’s deeply important to recognise and care for the part of us that still feels and thinks like we did when we were small. This inner child carries our early emotions — the fears, hopes, and longings that shaped how we see ourselves and the world. When we ignore or criticise this part, it often retreats or reacts in pain. But when we listen, protect, and nurture it with compassion, healing begins. We learn to become the caring presence that this younger self once needed.
EFT (Emotional Freedom Technique), also known as tapping, supports this process by combining gentle acupressure with mindful attention. As we tap on specific points on the body while acknowledging emotions, the nervous system calms, helping us feel safe enough to meet and soothe these tender inner parts with understanding and love.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
With thanks and appreciation to the 16th Annual World Tapping Summit (2024) for kindly sharing their resources.
This recording was inspired by a talk given by Dr. Dawson Church.
Music: #Uppbeat – “As the Sun Shines” by Justin Lee
License code: IWWY9DQ7GOYUPJTF
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
A common limiting belief that many people carry is “I’m broken” or “I’m not enough.” This belief often arises from experiences of pain, rejection, or unmet needs, and it can quietly shape how we see ourselves — as flawed or unworthy of love. In Balance Psychotherapy, we don’t challenge this belief with force; instead, we bring gentle awareness to it and listen to what it’s trying to express. Through sensing and compassion, we begin to uncover the truth beneath it: “I’m not broken — I’m simply in need of care.” This realisation shifts the inner stance from shame to tenderness, allowing the body and mind to rest in a new balance where healing becomes possible.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
The Opposite Affect technique in Balance Psychotherapy invites clients to bring awareness to a difficult emotion or bodily sensation — such as fear, shame, or anger — and then to gently introduce its opposite quality as a way of restoring inner balance. Instead of trying to eliminate distress, we create space for a new, regulating experience to emerge alongside it. For example, fear may be balanced by courage, harshness by kindness, or chaos by calm. This process activates the body’s natural capacity for regulation and integration, helping the client move from overwhelm toward wholeness. The opposite affect is not forced; it is sensed — a felt quality that opens the door to healing, spaciousness, and self-compassion.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Limiting beliefs are deeply held thoughts or assumptions we have about ourselves, others, or the world that restrict our potential and well-being. They often form early in life as a way to make sense of experiences — for example, “I’m not good enough,” “I don’t deserve love,” or “It’s not safe to express myself.” Over time, these beliefs can quietly shape how we think, feel, and behave, keeping us stuck in old emotional patterns even when our circumstances change.
EFT tapping (Emotional Freedom Technique) is a gentle mind-body practice that helps release the emotional charge behind these limiting beliefs. By tapping on specific acupressure points on the face and body while focusing on the belief or emotion, we calm the nervous system and create space for new, balanced perspectives. The process combines awareness, acceptance, and physical regulation, allowing both the mind and body to let go of unhelpful patterns and return to a state of clarity and self-compassion.
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Joy Is My Path. EFT for Finding Solutions. Continuation of the path to find joy with Balance Psychotherapy
🍃 www.balance-psychotherapy.org🍃 Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Ending the day with Balance. Everyday practice.
Music: #Uppbeat, https://uppbeat.io/t/brock-hewitt-stories-in-sound/firm-foundation
License code: 2MMS0POYGFPTY86Y
Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Everyday practice.
Music: #Uppbeat,
https://uppbeat.io/t/northwestern/hometown
License code: AD4A3PJ1FO3KC8EM
Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Balancing Critical Voices and Feelings of Guilt with Breath
Music: #Uppbeathttps://uppbeat.io/t/justin-lee/wanderlust
License code: PDBVHMA8L3I1EYCU
Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Feeling stuck in a cycle of unhelpful thoughts?
This guided meditation can help you break free.
Imagine yourself in a quiet, peaceful space — ready to explore the inner workings of your mind.
Begin by simply noticing the thoughts moving through your awareness.
Is there one thought that keeps returning, feeling heavy or overwhelming?
This meditation uses a technique called Emotional Freedom Technique (EFT), also known as tapping.
You’ll gently tap on specific points on your face and body while acknowledging the thought that arises.
Here’s the key: as you tap, you’ll shift your focus from believing the thought to allowing it — without judgment.
Let your thoughts flow. Instead of dwelling on negativity, you’ll learn to move through it with calm acceptance.
This practice helps you recognise that your thoughts are just thoughts — they don’t define who you are.
You have the power to move through them and return to a balanced, centred state of mind.
The meditation will guide you through gentle tapping points — on the eyebrow, around the eye, under the nose, and more — while repeating affirmations such as:
“I’m open to the possibility of accepting and loving myself.”
Let these words settle within you as you breathe deeply and tap gently.
Repeat this exercise as often as you can.
Each round helps to quiet your mind, release tension, and restore inner balance.
With gratitude and appreciation to the 16th Annual World Tapping Summit (2024) for kindly sharing their resources,
and to Dr. Claire Hayes for her guidance on using tapping to work with unhelpful thought patterns.
Music: #Uppbeat – “Firm Foundation” by Brock Hewitt / Stories in Sound
License code: 9VBLGX1NORV31AQF
Emotional Regulation Therapy Journal - Balance & Clarity Series by Kasia Makuch-Cole also available on Amazon.
Tapping Your Way to Freedom from Negative Thoughts
Feeling stuck in a cycle of unhelpful thoughts?
This guided meditation will help you break free and find calm.
Imagine yourself in a quiet, comfortable space — ready to explore the inner workings of your mind.
Begin by simply noticing the thoughts moving through your awareness.
Is there one thought that keeps returning, perhaps feeling heavy or overwhelming?
This meditation uses the Emotional Freedom Technique (EFT) — also known as tapping.
You’ll gently tap on specific points on your face and upper body while acknowledging that thought, allowing your body and mind to process it safely.
Here’s the key:
As you tap, you’ll shift your focus from believing the thought to allowing it — without judgment.
Instead of getting caught in negativity, you’ll let the thoughts flow through, opening space for calm and clarity.
This process helps you recognise that thoughts are just thoughts.
They do not define you.
You have the power to move through them and return to a balanced, centred state of mind.
The meditation will guide you through gentle tapping points — around the eyebrow, eye, nose, chin, collarbone, and more — while repeating supportive affirmations such as:
“I’m open to the possibility of accepting and loving myself.”
Allow these words to settle into your body as you breathe deeply and tap gently.
Repeat this exercise as often as you can.
Each round helps you release tension, quiet the mind, and reconnect with your inner balance.
With gratitude and appreciation to the 16th Annual World Tapping Summit (2024) for sharing their resources,
and to Dr. Claire Hayes for her guidance on using tapping to work with unhelpful thought patterns.
Music: #Uppbeat – “Firm Foundation” by Brock Hewitt / Stories in Sound