Tapping / Emotional Freedom Techniques (EFT)
Perhaps you’ve even heard that tapping can enhance your physical health and improve your spiritual well-being.
How could something that looks and seems so silly be so effective?
Tapping, also known to as EFT (Emotional Freedom Techniques), is an amazingly simple and practical tool in the category of Energy Psychology or Energy Healing. It is often referred to as the psychological version of acupuncture – without the needles. It can be easily learned and easily applied by almost anyone.
When tapping gently on specific meridian points on the face and body while you focus on the problem or issue you choose to resolve. This combination of tapping while stating the problem out-loud allows the reduction or elimination of physical and emotional pain, breaks energy patterns of limiting beliefs and addiction, and relieves anxiety, fears and phobias. Conscious intentions can then be programmed into your energy system allowing you to re-create your life.
When tapping, and after, be sure to drink lots of water. Your body needs water to replenish your energy and rehydrate your cells.
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The Basic Recipe
It takes only a few minutes to learn the Basic Tapping Recipe.
You begin by identifying a problem or issue that you choose to work on and notice, or measure, how it feels to you, or the level of intensity. Rate the problem on a scale of zero to ten with ten being “unbearable” and zero being “all is well.” (You can guess at the number as it is indeed subjective – Subjective Units of Distress, or SUDS.)
After determining the issue to work on, you begin the “Set-Up.”
The Set-Up
There are two different meridian points associated with the Set-Up, but for simplicity, we will only be using the Karate Chop point (KC) as it is highly effective and most commonly used. The KC point is the soft, fleshy area on the side of either hand just below the base of your little (pinky) finger.
Begin your tapping process by tapping with 2 or 3 fingers of your dominant hand onto the KC point of the opposite hand. Tap continuously while repeating your Set-Up statement three consecutive times.
The Set-Up statement will name your issue and then be followed by a positive affirmation acknowledging your acceptance of yourself in that very moment. It is essential to be as specific as possible when identifying the issue and be sure to include a self-acceptance phrase as per the examples below.
Examples:
- Even though I have this pain in my left knee, I deeply and completely accept myself.
- Even though I am angry at my husband for forgetting our anniversary, I deeply and profoundly love and accept myself.
- Even though I have all this tension in my shoulders, I love and accept myself just as I am.
Now, tap through “The Sequence.”
The Sequence
You will tap on specific meridian points, approximately seven(7) times on each point.
Use 2 or 3 fingers on each point. You can tap on one side of the body, or on both sides simultaneously.
As you tap through the sequence you will be using a “reminder phrase” which is a brief version of your set-up phrase which keeps you focused on your issue.
Example:
- This pain in my left knee.
- This anger at my husband.
- This tension in my shoulders.
Meridian Tapping Point Locations
EB – the beginning of the EYEBROW just next to the bridge of the nose- SE – the SIDE of the EYE, the boney part of the eye socket at the corner of either eye
- UE – UNDER the EYE, also on the bone, mid-center
- UN – UNDER the NOSE, above the upper lip
- CH – CHIN, the cleft above the chin and below the lower lip
- CB – COLLARBONE
- UA – UNDER the ARM, four inches below the arm-pit
- UB – UNDER the BREAST, on the CHEST, 2 inches below the nipple (LIVER point)
- WR – WRIST POINTS
- TH – TOP of the HEAD
- G – GAMUT POINT (optional), on the back of the hand, between and 1/2 inch down from the knuckles at the base of the ring finger and little finger.
You can also include the finger points, as per the diagram, and as per the original EFT protocol created by Gary Craig. They would follow the wrist points and begin with the outside of the thumb (just beside the nail on the side closest to your torso). Then continue with the index finger, the middle finger, and the little (pinky) finger, intentionally skipping the ring finger.
(See below for additional meridian point information.)
From here you can proceed with the “Nine-Gamut Procedure” or simply continue with a second round of tapping through the sequence.
After completing the first rounds of tapping, take a deep breath and reassess. Tune in to your problem and rate your discomfort again using the scale of zero to ten and then do a second round of tapping noting the remainder of the issue.
The Nine-Gamut Procedure or Brain Balancer (optional)
This procedure, from the original EFT “recipe” can be “sandwiched” between two rounds of tapping for additional clearing power. The series of nine actions performed while continuously tapping on the Gamut Point (G) while still focusing on the problem balances the two hemispheres of the brain.
You must be continuously tapping on the Gamut Point while you complete these nine steps:
- Close your eyes tightly
- Open your eyes
- While keeping your head straight look hard down to the right
- While keeping your head straight look hard down to the left
- While keeping your head straight circle your eyes counter-clockwise
- While keeping your head straight circle your eyes clockwise
- Hum a few bars of any song
- Count out-loud from 1 to 5
- Hum another few bars of the song you chose previously
The Sequence, again
Now proceed to another round of tapping.
After the next round of tapping, take a deep breath and reassess again. How are you feeling now? Without judgment, notice what thoughts or memories may be surfacing. Perhaps your perception of the problem has changed or a new understanding is available to you. Check your intensity level. If you are not at a zero, continue with additional rounds of tapping addressing the “remaining” problem or a different aspect of the same problem that has surfaced.
Subsequent Rounds
The Set-Up statement for a subsequent round will name the remaining issue or new aspect and then still be followed by a positive affirmation acknowledging your complete acceptance of yourself in the moment. Again, be as specific as possible.
Examples:
- Even though I still have some pain in my left knee, I deeply and completely accept myself.
- Even though I am still angry at my husband, I deeply and profoundly love and accept myself.
- Even though my shoulders are still tense, I love and accept myself as I am.
The Reminder Phrase for a subsequent round will refer to the remaining issue.
Examples:
- This remaining pain in my left knee.
- This remaining anger at my husband.
- This remaining tension in my shoulders.
Be sure to conclude with a final round of tapping to tap in the positive and end on a good note!!
Examples:
- I acknowledge the divine being that I am.
- I am grateful for this healing process.
- I love and accept all of me.
The tapping process is quite simple to learn and to practice and it works most effectively when being guided by a qualified practitioner.
Meridian Tapping Points / Associated Information*
KC – Karate Chop – SMALL INTESTINE meridian
Location: the soft, fleshy area on the side of either hand just below the base of your little (pinky) finger.
Enhances: the ability to move forward, healing from grief, letting go of the past, finding happiness in, and connecting to, the present moment.
Alleviates: psychological reversal, sadness, feeling stuck, resistance to change
EB – Eyebrow – BLADDER meridian
Location: at the inside/beginning of the eyebrow just next to the bridge of the nose
Enhances: inner guidance, peace and harmony
Alleviates: trauma, fear, hurt, sadness. anxiety, dread, impatience, frustration, restlessness
SE – Side of the Eye – GALL BLADDER meridian
Location: the boney part of the eye socket at the corner of either eye
Enhances: clarity, compassion, understanding, courage, inspiration, decision-making
Alleviates: resentment, rage, anger, fury, wrath, fear of change/moving forward
UE – Under the Eye – STOMACH meridian
Location: underneath the eye, on the bone, mid-center, below the pupil
Enhances: peacefulness, contentment, tranquility, feelings of safety
Alleviates: anxiety, fear, nervousness, worry. disgust, greed, emptiness, deprivation, nausea, hunger/craving, disappointment, bitterness
UN – Under Nose – GOVERNING VESSEL meridian
Location: directly under the nose, above the upper lip in the “crevice”
Enhances: inner connection, self-empowerment, self-acceptance, compassion
Alleviates: embarrassment, shame, guilt, grief, physical disturbance, fear of failure/success, powerlessness
CH – Chin – CENTRAL/CONCEPTION or CONTROLLING VESSEL meridian
Location: below the lower lip and above the chin, in the indentation
Enhances: certainty, clarity, self-empowerment
Alleviates: confusion, shame, embarrassment, second-guessing decisions
CB – Collarbone – KIDNEY meridian (adrenal gland function)
Location: just below the knob of the collarbone and next to the depression below the Adam’s apple; where the edge of the knot of a man’s tie would lie
Enhances: ease in moving forward, confidence, clarity, sexual confidence
Alleviates: stress, worry, indecision, feeling stuck, fear, anxiety, insecurity, craving, sexual indecision, paranoia
UA – Under Arm – SPLEEN meridian
Location: four inches under the arm-pit
Enhances: decision-making, confidence, clarity, empathy, feeling centered, relaxation, compassion
Alleviates: anxieties about the future, obsession, hopelessness, insecurity, low self-esteem
BN – Below Nipple – LIVER meridian
Location: two inches below the nipple or directly under the female breast
Enhances: joy, calm, peacefulness
Alleviates: unhappiness, anger, intense emotions, toxic thoughts
Th – Thumb – LUNG meridian
Location: tip of the thumb, just to the outside of the nail (closest to your torso)
Enhances: self-acceptance, healing from loss, ability to see the positive
Alleviates: negative thinking, judgment, grief, intolerance, arrogance
IF – Index Finger – LARGE INTESTINE meridian
Location: tip of the index finger, just to the outside of the nail (closest to the thumb)
Enhances: self-forgiveness, releasing the past, being joyful and peaceful in the present
Alleviates: the difficulty forgiving self and letting go of past hurts
MF – Middle Finger – CIRCULATION/SEX meridian
Location: tip of the middle finger, just to the outside of the nail (closest to index finger)
Enhances: bonding, relaxation, generosity, trust, acceptance of self and others
Alleviates: anger, sexuality issues, jealousy, stubbornness, regret
LF – Little Finger – HEART meridian
Location: tip of the “pinky” just to the outside of the nail (closest to your “ring” finger)
Enhances: unconditional love, forgiveness, compassion, self-care
Alleviates: anger
G – Gamut Point – TRIPLE WARMER meridian
Location: on the back of the hand, between and ½ inch down from the knuckles at the base of the “ring” finger and “pinky” finger
Enhances: hopefullness, calm mind, clarity, connecting with positive possibilities
Alleviates: obsessing, worry, looping thoughts, depression, despair, loneliness
WR – Wrist Points – HEART & LUNG meridians
Location: across the width at the base of each hand, palms facing
TH – Top of the Head – “HUNDRED MEETING POINTS” meridian(s)
Location: top of the head at center area and periphery
Enhances: insight, intuition, spiritual connection, focus, wisdom, spiritual discernment, clarity, opening the Crown Chakra
Alleviates: inner critic, lack of focus and redundant thinking
*Disclaimer: This information has been gathered from various resources and may be based on speculation rather than scientific research. It is for reference only.
