When tapping, you’ll experience one of three responses:
1) The emotional intensity eases
2) The intensity stays the same, or -
3) The intensity increases
I’ll shortly explain how to continue for each response, but first – please take a moment to understand these important points about measuring the intensity.
You can use EFT energy tapping for reducing intrusive negative thoughts or beliefs and/or the accompanying experience of physical stress or 'static' in the body. Whatever your purpose, it’s beneficial following a few ’rounds’ of tapping – to monitor the level of any remaining intensity. The scale of measurement commonly used is known as the ‘SUDS’ (subjective units of distress) scale.
Once you’ve decided what issue you want to clear, and before you tap, take time to ask yourself how high your level of physical or cognitive discomfort is. The more intense it is, the higher the level; 10 being the worst, and 0 being entirely at peace with yourself. This is, of course, subjective, but you are likely to find yourself being quite precise about it. Pause long enough to really acknowledge the discomfort – in as much detail as possible – so that you can build this into your tapping set-up statements and reminder phrases.
After a few rounds of tapping, or whenever you notice a definite change, stop; take in a couple of deep breaths, and tune in again to see what level you’re at. The aim is to reduce this to at least below 3, and ideally 0. This will become easier the more you use, and trust the technique.
Whatever the suds level, write it down. So, for example, you might start with a high level of 8, which then reduces to 6, and then 3. It may also go up. There's no need to be concerned if it does, as an increase will usually indicate a change of aspect, a different underlying emotion or limiting belief, an internal resistance, or a movement closer to the roots of what’s blocking you; all of which give you more clarity on how to continue tapping!
If there is an increase of intensity, its always a good idea to go back to the (karate point) set-up/balance statement – adjusting your words accordingly. Think of it a little like moving to the next chapter.
How best to proceed -
R 1) The intensity eases? Say thank you to that part of you that is letting go!
The SUDS may reduce 1-2 at a time, in stages and for some issues, the fall may be more dramatic.
Each time you notice a reduction in intensity – acknowledge that a part of you has loosened its grip on the old pattern which was running, remembering that ALL our patterns of behaviour and thinking, at some level exist in an attempt to help us evolve as individuals.
Put simply – when a child draws a picture, and we acknowledge or praise them, they're then encouraged to continue drawing. The same with our subconscious. When through tapping, it dares to let go of an old redundant pattern of behaviour or thinking – and we acknowledge this – it will loosen its grip even more.
So – when you notice a reduction, record this on paper, and then continue with another round through acknowledging and giving the part of you running the pattern to reduce even further.
Eg, “Even though the sadness about […] in my chest was at 8, it is now at 6, and has changed to tingling in my arms – and I deeply and completely love and accept myself.”
Then continue tapping around the face and body points, whilst repeating a reminder phrase … “this remaining sadness – still some sadness left – it was at 8 – and I’m still sad – but its down to 6 – and I like that it’s lower – thank you for being there – and you can go lower still”
1) The emotional intensity eases
2) The intensity stays the same, or -
3) The intensity increases
I’ll shortly explain how to continue for each response, but first – please take a moment to understand these important points about measuring the intensity.
You can use EFT energy tapping for reducing intrusive negative thoughts or beliefs and/or the accompanying experience of physical stress or 'static' in the body. Whatever your purpose, it’s beneficial following a few ’rounds’ of tapping – to monitor the level of any remaining intensity. The scale of measurement commonly used is known as the ‘SUDS’ (subjective units of distress) scale.
Once you’ve decided what issue you want to clear, and before you tap, take time to ask yourself how high your level of physical or cognitive discomfort is. The more intense it is, the higher the level; 10 being the worst, and 0 being entirely at peace with yourself. This is, of course, subjective, but you are likely to find yourself being quite precise about it. Pause long enough to really acknowledge the discomfort – in as much detail as possible – so that you can build this into your tapping set-up statements and reminder phrases.
After a few rounds of tapping, or whenever you notice a definite change, stop; take in a couple of deep breaths, and tune in again to see what level you’re at. The aim is to reduce this to at least below 3, and ideally 0. This will become easier the more you use, and trust the technique.
Whatever the suds level, write it down. So, for example, you might start with a high level of 8, which then reduces to 6, and then 3. It may also go up. There's no need to be concerned if it does, as an increase will usually indicate a change of aspect, a different underlying emotion or limiting belief, an internal resistance, or a movement closer to the roots of what’s blocking you; all of which give you more clarity on how to continue tapping!
If there is an increase of intensity, its always a good idea to go back to the (karate point) set-up/balance statement – adjusting your words accordingly. Think of it a little like moving to the next chapter.
How best to proceed -
R 1) The intensity eases? Say thank you to that part of you that is letting go!
The SUDS may reduce 1-2 at a time, in stages and for some issues, the fall may be more dramatic.
Each time you notice a reduction in intensity – acknowledge that a part of you has loosened its grip on the old pattern which was running, remembering that ALL our patterns of behaviour and thinking, at some level exist in an attempt to help us evolve as individuals.
Put simply – when a child draws a picture, and we acknowledge or praise them, they're then encouraged to continue drawing. The same with our subconscious. When through tapping, it dares to let go of an old redundant pattern of behaviour or thinking – and we acknowledge this – it will loosen its grip even more.
So – when you notice a reduction, record this on paper, and then continue with another round through acknowledging and giving the part of you running the pattern to reduce even further.
Eg, “Even though the sadness about […] in my chest was at 8, it is now at 6, and has changed to tingling in my arms – and I deeply and completely love and accept myself.”
Then continue tapping around the face and body points, whilst repeating a reminder phrase … “this remaining sadness – still some sadness left – it was at 8 – and I’m still sad – but its down to 6 – and I like that it’s lower – thank you for being there – and you can go lower still”
R 2) The intensity stays the same? Be the ‘kind detective’!
When despite tapping a few rounds, there is no change in intensity – its good to become the kind detective (like Colombo!), to pause, go still inside, and ask yourself “What is REALLY behind this feeling?” Another good question to ask is “If I were to know what this is REALLY about – what might that be?” Or simply “What is it that makes me so distraught?”
Check also through all the senses – seeing, hearing, feeling, tasting, smelling – for a negative charge’ to clear.
Another useful check is to ask yourself on a scale of 0-10 how much you, for the change you’re working on –
Deserve it?
Desire it?
Consider it possible?
Consider yourself capable of achieving?
Consider appropriate to the wider system? (What will the ripple effect be?)
Whichever of these limiting beliefs has, for you, the highest resistance – is well worth tapping on! So for example, if you get a reading of 8 resistance for you 'deserving' it, and this is higher than the others – then continue with a new round of tapping this time with a set-up statement along the lines of “Even though I don’t deserve to … I deeply and completely love and accept myself." We can talk more about this if need be next time.
R 3) The intensity increases? – Keep tapping silently! Remember to breathe!
There may be times (relatively rare) when the intensity increases. If this occurs, it is usually – as I’ve already outlined above because there is a change of aspect, a different underlying emotion or limiting belief emerging an internal resistance, or a movement closer to the roots of what’s blocking you. All of these will give you clarity on how to continue your tapping! Remember with any increase in intensity, to adjust the set-up (balance) statement.
When despite tapping a few rounds, there is no change in intensity – its good to become the kind detective (like Colombo!), to pause, go still inside, and ask yourself “What is REALLY behind this feeling?” Another good question to ask is “If I were to know what this is REALLY about – what might that be?” Or simply “What is it that makes me so distraught?”
Check also through all the senses – seeing, hearing, feeling, tasting, smelling – for a negative charge’ to clear.
Another useful check is to ask yourself on a scale of 0-10 how much you, for the change you’re working on –
Deserve it?
Desire it?
Consider it possible?
Consider yourself capable of achieving?
Consider appropriate to the wider system? (What will the ripple effect be?)
Whichever of these limiting beliefs has, for you, the highest resistance – is well worth tapping on! So for example, if you get a reading of 8 resistance for you 'deserving' it, and this is higher than the others – then continue with a new round of tapping this time with a set-up statement along the lines of “Even though I don’t deserve to … I deeply and completely love and accept myself." We can talk more about this if need be next time.
R 3) The intensity increases? – Keep tapping silently! Remember to breathe!
There may be times (relatively rare) when the intensity increases. If this occurs, it is usually – as I’ve already outlined above because there is a change of aspect, a different underlying emotion or limiting belief emerging an internal resistance, or a movement closer to the roots of what’s blocking you. All of these will give you clarity on how to continue your tapping! Remember with any increase in intensity, to adjust the set-up (balance) statement.
TIP: It can be really helpful to think of any increase in intensity in the following way –
Whenever an unresolved negative emotion, limiting belief or intrusive thought blocks us from who we really are – there is an energy disturbance (static) in our mind-body. These knots of energy disturbance relating to unresolved issues in our lives are stored in the cells of our body – like capsules. These capsules, in turn, drain us of energy, and of our internal resources to enjoy life.
When we dissolve or transform a capsule of disturbed energy through tapping, other capsules can sometimes notice what’s happened, and how it feels good – and then in effect, want to ‘join the party’ and be released too! So, for example, you may clear a capsule of anger – and then a capsule of sadness or loneliness surfaces also wanting to be dissolved!
When this occurs, you may feel a sudden wave of intense emotion, overwhelm, and even tears. With emotion like this, the good news is that no words are needed! Just keep your nerve, keep breathing (rather than hold your breath), and take care of and soothe the part of you hurting by continuing to tap around the face point silently.
When strong feelings surface, they just want to be acknowledged. Feelings just want to be … felt! And silent tapping 'in the moment' is a powerful and respectful way to do this. To stop tapping in these circumstances is to miss a golden opportunity to clear unresolved pain. Finding the courage to continue silent tapping will move you to a different, and often more profound, calmer, relationship with yourself.
Experiment, always keep your words specific yet gentle - and you can let me know how you've found it next time.
And remember - if before next time, you've any questions, please just drop me a line.
Oh ... And enjoy!
Whenever an unresolved negative emotion, limiting belief or intrusive thought blocks us from who we really are – there is an energy disturbance (static) in our mind-body. These knots of energy disturbance relating to unresolved issues in our lives are stored in the cells of our body – like capsules. These capsules, in turn, drain us of energy, and of our internal resources to enjoy life.
When we dissolve or transform a capsule of disturbed energy through tapping, other capsules can sometimes notice what’s happened, and how it feels good – and then in effect, want to ‘join the party’ and be released too! So, for example, you may clear a capsule of anger – and then a capsule of sadness or loneliness surfaces also wanting to be dissolved!
When this occurs, you may feel a sudden wave of intense emotion, overwhelm, and even tears. With emotion like this, the good news is that no words are needed! Just keep your nerve, keep breathing (rather than hold your breath), and take care of and soothe the part of you hurting by continuing to tap around the face point silently.
When strong feelings surface, they just want to be acknowledged. Feelings just want to be … felt! And silent tapping 'in the moment' is a powerful and respectful way to do this. To stop tapping in these circumstances is to miss a golden opportunity to clear unresolved pain. Finding the courage to continue silent tapping will move you to a different, and often more profound, calmer, relationship with yourself.
Experiment, always keep your words specific yet gentle - and you can let me know how you've found it next time.
And remember - if before next time, you've any questions, please just drop me a line.
Oh ... And enjoy!
