Last time, we introduced **EFT Tapping**, the powerful technique that combines the principles of acupressure with psychological therapy. But now that you know what EFT is, let’s dive deeper into how you can **use it effectively** to release emotional tension and restore balance.
In this post, we’ll go step-by-step through an EFT tapping session, so you can practice on your own, anytime and anywhere. All you need is a few minutes, some focus, and a willingness to let go of what no longer serves you. 🌿
Step 1: Identifying Your Issue or Emotion
Before you start tapping, it’s important to **identify the issue or emotion** you want to work on. It could be something like stress, anxiety, anger, or even physical discomfort. The key is to choose something specific to focus on.
For example, if you’re feeling stressed about work, you might choose to focus on the thought: “I’m overwhelmed by my to-do list.” Or if you’re struggling with anxiety, your focus might be: “I feel anxious about the future.” The more specific, the better.
This clarity helps your mind and body focus on the issue at hand, so you can address it with intention.
Step 2: Rate the Intensity of the Issue
Next, rate the intensity of the issue or emotion on a scale from 0 to 10. A **10** means the issue is at its most intense, and **0** means it’s not present at all. This step is important because it helps you gauge progress as you tap.
Take a moment to **check in with your body** and how you’re feeling. How intense is the stress or emotion you’re experiencing right now? This will give you a starting point for measuring your progress.
Step 3: The Setup Phrase
The setup phrase is a statement that helps you acknowledge the issue and accept yourself despite it. The goal is to create a balance between **acknowledging** the problem and **accepting** that it’s okay to have these feelings.
Start by tapping gently on the **Karate Chop point** (the side of your hand, between your wrist and the base of your pinky). While tapping on this point, repeat the following setup phrase three times:
“Even though I feel [emotion], I deeply and completely accept myself.”
For example: – “Even though I feel anxious about my work, I deeply and completely accept myself.” – “Even though I feel overwhelmed, I deeply and completely accept myself.”
You’re acknowledging the emotion, but also offering yourself compassion and acceptance. This is key to helping your body relax as you tap.
Step 4: The Tapping Sequence
Now, it’s time to tap on the **meridian points** of the body. Start at the top of your head and move down to each point. As you tap on each point, repeat a reminder phrase that keeps your focus on the issue you’re working on.
1. Top of the Head (TH)
Tap gently on the crown of your head while saying your reminder phrase (e.g., “This stress” or “This anxiety”).
2. Eyebrow (EB)
Tap on the inside of your eyebrow, near the nose, and repeat your reminder phrase.
3. Side of the Eye (SE)
Tap on the side of your eye, on the bone near your temple. Keep repeating your phrase.
4. Under the Eye (UE)
Tap under the eye, on the bone just below the pupil, while repeating your reminder phrase.
5. Under the Nose (UN)
Tap under the nose, above your upper lip, and continue repeating the phrase.
6. Chin Point (CP)
Tap on the chin, in the crease between your lower lip and chin.
7. Collarbone (CB)
Tap just below the collarbone, on either side of your chest, while continuing the reminder phrase.
8. Under the Arm (UA)
Tap about 4 inches below the armpit, on the side of your body, while saying the phrase.
Step 5: Check in and Repeat
Once you’ve gone through all the tapping points, stop and check in with yourself. On a scale from 0 to 10, how intense is the emotion now? Has it gone down? If not, repeat the process, focusing on any new emotions or thoughts that arise.
Often, you’ll notice that the emotional intensity begins to decrease after just one round of tapping. If the intensity is still high, tap again, acknowledging any new feelings that have come up.
Step 6: The Final Affirmation
After your tapping session, it’s important to finish with a **positive affirmation** to reinforce the healing. For example:
“I choose to release this stress and move forward with calm and clarity.”
This reinforces your new emotional state, helping to cement the shift you’ve made.
How EFT Tapping Helps with Emotional Healing
EFT Tapping works by stimulating the body’s **energy system** and sending calming signals to the brain. This helps to **reprogram** your responses to stress, anxiety, or negative emotions, leading to greater emotional balance.
Not only does it reduce **emotional pain**, but it also helps with **physical pain**, stress, and anxiety. Over time, it can help you heal deep emotional wounds, leaving you feeling lighter, more at peace, and empowered to face challenges with resilience.
Learn More About EFT Tapping
If you’re ready to dive deeper into the world of EFT, check out these resources to learn more:
EFT Universe – Learn More About EFT
Healthline – Step-By-Step Guide for Emotional Freedom Technique (EFT) Tapping
