To perform EFT, you follow a few simple steps, which you then repeat until you feel better. Taking one issue at a time, you work through the meridian points in a set pattern.

The basic steps are:

  1. Identify the issue

The issue is the focal point for the tapping treatment. Choosing just one issue allows you to focus in on what is causing you distress and can help to lead to a better outcome.

  1. Rate the issue

Once you have identified the issue you wish to work on, you need to assess how severe the problem is for you at the moment. Rate the intensity level on a scale of 0 to 10, with 10 being the worst, most painful, or difficult and 0 being absolutely no effect.

Setting this intensity level allows you to monitor your progress as you work through an EFT sequence.

  1. Create a set-up phrase and set up your affirmation

You create a set-up phrase that sums up the issue you want to deal with so that you can stay focused on the central problem or memory and not get distracted. The phrase should focus on:

  • Acknowledging the issue
  • Accepting yourself despite the issue

You can use any empowering, self-affirming phrase you like as long as it includes both of these aspects. The most commonly used structure is:

“Even though I feel x (your identified issue, fear, memory or problem), I deeply and completely accept myself.”

Make sure the problem you identify puts you and your feelings at the center, not someone else. For example, instead of saying:

“Even though my partner is out of a job, I deeply and completely accept myself.”

you would say:

“Even though I am worried about money now that my partner is out of a job, I deeply and completely accept myself.”

  1. Perform EFT tapping sequence:

EFT follows a set pattern of tapping the ends of nine of the twelve major energy meridians of TCM that traverse the body and correspond to an internal organ. EFT focuses on the following meridians:

EFT Tapping Points

You then move through the tapping points starting with repeating your reminder phrase (“Even though I feel X, I deeply and completely accept myself”) three times as you tap the fleshy part of the side of your hand (below your pinky finger). Then move through the remaining points:

  • eyebrow
  • the side of the eye
  • under the eye
  • under the nose
  • the chin
  • the top or fleshy part of the collarbones
  • under the arm, about four inches below the armpit
  • top of the head

As you tap several times on each point, you may use a reminder phrase to keep your attention focused on the issue. You can say ‘this problem, ’‘this sadness,’ ‘this memory’ or ‘this anger.’ Or you can be more specific. Using the previous example, you could say:

“The worry I feel that my partner is out of a job.”

And repeat the tapping sequence two or three times. If you feel that you aren’t making much headway, you can adjust your phrase by saying:

“Even though I still feel X, I deeply and completely accept myself.”

As you work through the sequences, you can replace the reminder phrase with affirmations or positive phrases or beliefs that link back to or reverse the original issue. You can create a unique definite positive statement that builds you up. For example, “Even though I feel angry, I forgive myself. I was doing the best I could.”

  1. Tune in and rate your issue again

When you have completed a few rounds of EFT, rate your intensity level again and compare it to the initial rating you gave it before tapping. Continue to work through tapping sequences until your intensity rating is down to 0-2. It usually only takes 20-30 minutes to boost your mood.

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