FIRST THINGS FIRST!
Always include The Set-Up Phrase/Balancing Statement
As you'll see from online videos, there are many different ways to use EFT/tapping. Regardless of how it develops for you, I recommend to begin by always including the set-up phrase/balancing statement something similar to -
"Even though [SPECIFICALLY describe the issue/challenge], I deeply and completely love and accept myself "
If these words don’t yet ring true for you - say something along the lines of - "Even though [SPECIFICALLY describe the issue/challenge], what if I could deeply and completely love and accept myself?" - ie teasing yourself into self-acceptance.
We will have discussed the purpose of saying this set-up phrase/balancing statement whilst tapping the karate point, but if you'd like to be reminded about this or anything else, please ask in your next session!
Whenever the aspect, emotion, or topic changes (in your internal dialogue or feelings), return to the karate point and adjust the balancing statement to start the next 'round' of tapping.
"Even though [SPECIFICALLY describe the issue/challenge], I deeply and completely love and accept myself "
If these words don’t yet ring true for you - say something along the lines of - "Even though [SPECIFICALLY describe the issue/challenge], what if I could deeply and completely love and accept myself?" - ie teasing yourself into self-acceptance.
We will have discussed the purpose of saying this set-up phrase/balancing statement whilst tapping the karate point, but if you'd like to be reminded about this or anything else, please ask in your next session!
Whenever the aspect, emotion, or topic changes (in your internal dialogue or feelings), return to the karate point and adjust the balancing statement to start the next 'round' of tapping.
The ABCD of the BASIC EFT RECIPE (A+B+C+D= 'one round' of EFT)
ACKNOWLEDGE
BALANCE
CLEAR
DEVELOP
These four steps summarise my current approach of ‘the basic recipe.’ For me, working towards acknowledging the underlying positive intention behind the behaviour or intrusive thought pattern; together with a healthy dose of self-compassion, asking with unconditional acceptance and gratitude are crucial to success!
(Note; it's not unusual for these underlying positive intentions to be based on earlier mistaken unconscious beliefs which we've since innocently been using to create our moment-to-moment reality).
ACKNOWLEDGE
What are you aware of that is bothering you – and blocking you from being how you would like to be?
Notice what is happening to you. e.g., I’m shouting, I’m crying, I’m silent, I’m wobbly. Get the 'name and address'!
IE – What is a name of the feeling behind this? e.g., frustration, anger, sadness, anxiety. And where is this feeling in your body? e.g., throat, heart, chest, arms, back, stomach.
Where does this feeling take you? What event does it remind you of?
What rules & beliefs emerge? Give it a title, as if it were a film or chapter in a book.
ASK: On a scale of 0-10, where 10 is the strongest, how intense is the feeling or thought?
BALANCE
CLEAR
DEVELOP
These four steps summarise my current approach of ‘the basic recipe.’ For me, working towards acknowledging the underlying positive intention behind the behaviour or intrusive thought pattern; together with a healthy dose of self-compassion, asking with unconditional acceptance and gratitude are crucial to success!
(Note; it's not unusual for these underlying positive intentions to be based on earlier mistaken unconscious beliefs which we've since innocently been using to create our moment-to-moment reality).
ACKNOWLEDGE
What are you aware of that is bothering you – and blocking you from being how you would like to be?
Notice what is happening to you. e.g., I’m shouting, I’m crying, I’m silent, I’m wobbly. Get the 'name and address'!
IE – What is a name of the feeling behind this? e.g., frustration, anger, sadness, anxiety. And where is this feeling in your body? e.g., throat, heart, chest, arms, back, stomach.
Where does this feeling take you? What event does it remind you of?
What rules & beliefs emerge? Give it a title, as if it were a film or chapter in a book.
ASK: On a scale of 0-10, where 10 is the strongest, how intense is the feeling or thought?
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BALANCE
Use the balancing (also known as set-up) statement to restore balance in your mind-body, between the masculine/yang/push and feminine/yin/pull energies. While tapping the karate point (outside edge of hand between the base of little finger and wrist), say (aloud or at least whisper so that your move your lips): “Even though [describe the intrusive thought, emotion, feeling, or sensation]. I deeply and completely love and accept myself.” (OR “I’d love to love and accept myself…” OR simply ‘and “I’m okay” *) REPEAT THIS ‘BALANCING or SETUP STATEMENT’ THREE TIMES.· |
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CLEAR
Dissolve and melt the stuck energies.
While tapping the eyebrow point say simple words that keep your focus on the problem. e.g., “They were unfair, he/she hurt me, I’m so sad.”
Continue these reminder phrases, while tapping the points in the following sequence:
(See diagram below for the tapping points)
Eyebrow – above the nose, at the inner edge of the eyebrow. (All positions can be left or right)
The side of the eye – outer edge of eye, on eye socket bone.
Under eye – directly under pupil, on eye socket /cheekbone.
Under nose – above the top lip.
Chin – above chin, below lower lip.
Collarbone – flat of hand/fist – where you would pin on a medal.
Under arm – 4 inches under your armpit.
Collarbone – again flat of hand/fist – where you would pin on a medal.
CHECK: On a scale of 0-10, where 10 is the strongest, how intense is the feeling or thought?·
Dissolve and melt the stuck energies.
While tapping the eyebrow point say simple words that keep your focus on the problem. e.g., “They were unfair, he/she hurt me, I’m so sad.”
Continue these reminder phrases, while tapping the points in the following sequence:
(See diagram below for the tapping points)
Eyebrow – above the nose, at the inner edge of the eyebrow. (All positions can be left or right)
The side of the eye – outer edge of eye, on eye socket bone.
Under eye – directly under pupil, on eye socket /cheekbone.
Under nose – above the top lip.
Chin – above chin, below lower lip.
Collarbone – flat of hand/fist – where you would pin on a medal.
Under arm – 4 inches under your armpit.
Collarbone – again flat of hand/fist – where you would pin on a medal.
CHECK: On a scale of 0-10, where 10 is the strongest, how intense is the feeling or thought?·
| eftpoints1.pdf |
YOUR BATHROOM HOMEWORK
A great idea, especially when you first use tapping, is to do what I call 'bathroom homework'.
Entering the bathroom can help you think 'tap'!
As you'll know, practice makes progress, and this certainly applies to tapping. I suggest therefore that you initially make a habit of tapping frequently, in short bursts, whether or not you feel the need.
Every time you tap, you're 'toning' your emotional energy system to become more responsive.
As place a good as any to do this in is the bathroom - being somewhere private, and where you will typically go to several times a day. The bathroom is also a place for self-care routines, so it's helpful to see your tapping in the same way.
Brushing your teeth? ... then tap.
Washing your hair? ... then tap.
Washing off the dirt from your day? ... 'tap away your worries!
I'm sure you get the idea!
A great idea, especially when you first use tapping, is to do what I call 'bathroom homework'.
Entering the bathroom can help you think 'tap'!
As you'll know, practice makes progress, and this certainly applies to tapping. I suggest therefore that you initially make a habit of tapping frequently, in short bursts, whether or not you feel the need.
Every time you tap, you're 'toning' your emotional energy system to become more responsive.
As place a good as any to do this in is the bathroom - being somewhere private, and where you will typically go to several times a day. The bathroom is also a place for self-care routines, so it's helpful to see your tapping in the same way.
Brushing your teeth? ... then tap.
Washing your hair? ... then tap.
Washing off the dirt from your day? ... 'tap away your worries!
I'm sure you get the idea!
