This is a back up resource for those of you who include EFT in your self care tool kit and don’t have your handout handy or anyone just wanting to give it a go.
Basic recipe, technique & tapping sequence
Use two fingers (index and middle) of the dominant hand for tapping. You may tap either side of your body for any point. Tap fairly rapidly, approx. 7 times or so in 3 seconds. Remember it is tapping, not hitting – no force needed.
The Basic Recipe
Identify the issue
Start by identifying the issue you would like to work on. Be sure you are only targeting one issue at a time, trying to combine issues in the process will compromise your results.
Rate the Distress
Inn order to measure progress, tune into the problem and rate your distress from 0 to 10, where 0 is no problem and 10 is the greatest intensity.
Example: the intensity of your head or back ache, or the intensity of any emotion – fear, anger, sadness etc
The Setup Phrase
Either massaging your “sore spot” or by tapping your “karate chop point”, say three times…
Even though I have this (insert problem here)______________ , I deeply and completely love and accept myself.
While repeating a word or so as a reminder of the problem [reminder phrase], e.g. ‘headache/scared’, tap on each point approximately 7 times each, starting from the top of head point, in the order they appear down the body [refer to diagram].
Do the ‘9 Gamut Process’ – Optional but helpful to engage both sides of the brain in the first round of tapping
While facing forward and keeping your head still, tap the Gamut point continuously while performing the following nine actions & repeating reminder phrase/word:
Post- first round tapping
Rate any remaining distress
Repeat sequence 1-14 [you can omit the Gamut point sequence] if rating went down but still above a two. Do more rounds of tapping, adjusting the wording appropriately (e.g. “even though I still feel a bit sad or I have this remaining sadness, I deeply and completely love and accept myself”)
Stop when you feel relief & where as close to 0 as possible and ready to move on.
The information and diagrams have been sourced and adapted from the official EFT website https://www.emofree.com
Points and their correlated TCM points
The Nine Gamut
Reference: Acupressure Points and their Related Feelings John Diamond, M.D.