How to Use the EFT Tapping Technique: A Beginner’s Guide
Emotional Freedom Technique (EFT), commonly referred to as “tapping”, is an alternative therapy for physical pain and emotional distress. It’s similar to acupuncture, but instead of needles, you use your fingertips to “tap” on specific meridian points on the body.
Benefits of EFT Tapping:
- Reducing stress and anxiety
- Alleviating pain
- Treating emotional traumas
- Enhancing overall well-being
Step-by-Step Guide to EFT Tapping:
1. **Identify the Issue:** Before starting, decide on one issue to focus on. It could be a specific emotional pain, physical pain, or even a specific event that’s troubling you.
2. **Rate the Issue:** On a scale from 1 to 10, with 10 being the most intense, rate how much distress or pain the issue is causing you.
3. **The Setup Statement:** Start by tapping the Karate Chop point (located on the outer side of the hand, below the little finger) while repeating a setup statement three times. This statement typically follows the format: “Even though I have [this issue], I deeply and completely love and accept myself.”
For example: “Even though I have this anxiety about my presentation, I deeply and completely love and accept myself.”
4. **The Tapping Sequence:** Using your fingertips, tap 5-7 times on each of the following meridian points while repeating a reminder phrase related to your issue:
– **Eyebrow:** Just above and to the side of the nose, on the eyebrow bone.
– **Side of the Eye:** On the bone bordering the outer corner of the eye.
– **Under the Eye:** About an inch below the pupil, on the bone.
– **Under the Nose:** Between the bottom of the nose and the upper lip.
– **Chin:** Between the bottom of the lower lip and the chin.
– **Collarbone:** Just below the curve of the collarbone.
– **Under the Arm:** About four inches below the armpit.
– **Top of the Head:** Directly in the center of the skull.
Reminder phrase example (using the anxiety about a presentation): “This presentation anxiety.”
5. **Re-evaluate:** After a few rounds of tapping, stop and reassess the intensity of your distress on a scale from 1 to 10. If it’s decreased significantly or gone, you’ve successfully tapped on that issue. If not, you can continue with more rounds or try tweaking your setup statement or reminder phrase for better specificity.
6. **Anchor the Positive:** Once you’ve significantly reduced or eliminated the distress, you can tap in positive affirmations. For instance, “I am confident and calm about my upcoming presentation.”
Tips for Effective EFT Tapping:
– **Be Specific:** The more specific you are about the issue, the more effective the tapping will be.
– **Stay Hydrated:** Tapping is believed to move energy within the body, and water helps facilitate this.
– **Practice Regularly:** Like any therapeutic tool, the more you practice, the more benefits you’ll reap.
Conclusion:
EFT tapping is a versatile technique that can be used for a myriad of emotional and physical issues. As always, if you’re dealing with severe emotional or physical problems, it’s
important to consult with a professional before trying any alternative therapy. EFT can complement traditional treatments but shouldn’t be seen as a replacement, especially in severe cases.
Remember, everyone is different. Some people might experience profound shifts quickly, while others might need to tap multiple times before noticing significant changes. The key is to be patient with yourself, stay open-minded, and give the process a fair shot.
Many people find EFT tapping to be a valuable tool in their wellness toolkit, bringing them relief, insights, and greater emotional freedom. So next time you feel overwhelmed, stressed, or in pain, take a few minutes to tap, and you might just find the relief you’re seeking. Happy tapping!