Here’s the basics of EFT Tapping that will help get you started. Of course, if you’re working with me as your coach, we’ll be doing much more advanced tapping work together.
One of the beautiful things about self-applied EFT Tapping at this basic level, is that you use the same process every time, no matter what you’re working on. I encourage you to practice, and be persistent when Tapping on your own issues. I always suggest that newcomers simply practice using the Tapping points so that you become accustomed to soothing yourself while tapping these points.
Following are the seven simple Tapping steps:
1. Choose what you want to tap on—your tapping target topic (what’s bugging you?).
2. Rate the level of intensity of the issue on a scale of 0 to 10 (how much is it bugging you?).
3. Create a setup statement that describes your issue, and come up with a reminder phrase.
4. With one hand, tap on a point on the side of your other hand—it’s called the karate chop point—while repeating your setup statement out loud three times.
5. Tap gently with your fingertips on the eight EFT points you’ll learn about in this chapter, while saying your reminder phrase out loud. You’ll tap each point five to seven times.
6. When you’ve tapped the eight points, take a deep breath and rate the level of intensity of your feeling again to check your progress.
7. You’ve just completed one tapping round. Repeat the same round until you’re feeling better.
1. Pick a Tapping Target
Pick something that’s bugging you right now. Start with something small and become comfortable with Tapping and notice how it feels in your body, mind and energy system. Don’t start with the biggest problem that you are facing. Practice Tapping and have some success with it before you tackle the biggies.
2. Rate your level of intensity on a scale of 0 to 10
How much is this bothering you right now? Rate your discomfort on a scale of 0 (no discomfort at all) to 10 (intense discomfort) and make a note of this rating as you will check in with it later. I’d like you to write down your level of intensity because lots of times people forget how intense they were feeling about the issue. Tapping can be that effective… that you forget how bad it was to start with. Writing it down helps you keep track.
3. Create your Setup Statement and Reminder Phrase
The best way to plan your Tapping is to create the phrasing you want to use. This focuses your energy and your attention on the tapping target that you’ve chosen. At the basic level, you’ll use the same setup statement framework each time you work on something.
Even though __________________________ [fill in the blank with your target], I love and accept myself.
When you’ve crafted your setup statement, you’re ready to create your reminder phrase. Writing these down helps you prepare for Tapping. Create a simple phrase that helps you to stay focused on your tapping target while you’re tapping the points. Pick a few words that you’ll say out loud while tapping each point.
Examples of Setup Statements and Reminder Phrases
Even though I have this intense fear of dogs, I deeply and completely accept myself.
Reminder Phrase: This intense fear of dogs
Even though I’m craving this chocolate, I deeply and completely accept myself.
Reminder Phrase: This chocolate craving.
Even though I have this fear of public speaking, I deeply and completely accept myself.
Reminder Phrase: This fear of public speaking.
Even though I have this fear of heights, I deeply and completely accept myself.
Reminder Phrase: This fear of heights.
Even though I am nervous about my audition, I deeply and completely accept myself.
Reminder Phrase: I’m nervous about my audition.
Even though I feel like I have a cold coming on, I deeply and completely accept myself.
Reminder Phrase: I feel like I’m getting a cold.
Even though I have this pain in my stomach, I deeply and completely accept myself.
Reminder Phrase: This pain in my stomach.
Even though I’m worried about my child, I deeply and completely accept myself.
Reminder Phrase: Worried about my child
Even though I’m afraid that I’ll fail my exam, I deeply and completely accept myself.
Reminder Phrase: Afraid I’ll fail.
Even though I have these nightmares, I deeply and completely accept myself.
Reminder Phrase: These nightmares.
4. Tap on the Karate Chop Point
You’re ready to start tapping and sending new signals to your brain about the tapping target you selected. Use your fingers of one hand, and continuously tap on the Karate Chop Point (KC) which is located in the middle of the fleshy part on the side of your other hand. While you are continuously tapping, repeat your setup statement three times, preferably out loud and with some vigor.
5. Tap the Tapping Points and Repeat your Reminder Phrase
After tapping the KC point and repeating your setup statement 3 times, keep focusing your attention on your tapping target by repeating your reminder phrase while you tap on each of the Tapping points. Tap on the following points, 6 or 7 times each, and say your reminder phrase. You can use the fingertips of the middle and index fingers and you can tap with either hand, on either side of the body.
6. Check-in with your level of intensity
When you have completed one round of tapping, stop and check in with the tapping target you were working on. Rate your level of intensity right now using a scale of 0 (no discomfort at all) to 10 (intense discomfort).
Sometimes just one round of tapping with EFT will bring your intensity level down to a zero. Sometimes it takes two or more rounds of tapping. Your level of discomfort may have gone from a 7 down to a 3. If you still have some upset, go to step 7.
Be persistent and keep tapping until you feel even better. Take note of the number of your level of intensity and continue tapping.
While EFT Tapping is a simple and easy to follow procedure, the human system is very complex. Many people do have success very quickly, sometimes within minutes. Sometimes, complex issues and illnesses take more time, effort and detective work to find the perfect thing to tap on.
Often, a Tapping Coach, like myself can be a great support to get you tapping in the right direction. My clients consistently report that working with me as their guide has enabled them to access deeper levels of healing than they would have accessed on their own. If you’re interested in personal tapping coaching with me, please hop over to my coaching page.