Tap 5 to 7 times gently on each point with your fingertips (there are meridian energy points on the ends of your fingers, too!). Use your index and middle finger on your dominant hand or hands as you say each statement.
You can use both hands on the Top of the Head, Eye Brows, Side of the Eyes, Under the Eyes, Collar Bones and Under the Arms. You can switch from one hand to two, whatever feels comfortable. As long as you are tapping on the points, it really doesn’t matter if you are using one hand or two. It’s just as effective either way.
1. Tune Into The Problem
Look at what issue you want to tap on. Be aware of any physical symptoms you may be having in regard to your issue such as tension, pain, butterflies in the stomach, nausea, feeling scared, angry or sad. Notice where it is in your body. You may also be aware of your limiting beliefs or negative thoughts that are getting in the way of your overcoming this issue.
2. The Assessment
Rate the intensity of your problem on a scale of 0-10, with 10 being the worst. Remember that in EFT we have to tap on the negative first until the negative issue is down to about 4 or below on the a scale of 1 to 10, before you bring in any positive statements or reframes.
You’ll notice that I will ask in the script questions such as “What if?” and “Maybe it’s possible?”. Your mind may answer “Nope, not possible” or “Hmm, maybe it is possible”. If your mind is still saying, “Nope it’s not possible” or “I can’t imagine it would ever be possible” etc. Then that is telling you that you need to do more tapping on the negative feeling until the number goes down to a 4 or below.
It doesn’t matter how many rounds you do on the negative, it will eventually go down. Sometimes you will still feel uncomfortable and that may be because another feeling or aspect has come up while the first one went down. That is time to start tapping on that new negative emotion and bring that down and so forth.
3. The Setup
Now tap the Karate Chop Point (KC) while repeating 3 times the setup phrase: “Even though ____________ (the problem), I accept myself deeply and completely.”
4. The Sequence
Decide on a phrase which reminds you of the problem and tap on the sequence of points, repeating the reminder phrase. Below is a sample script for you to use. It includes 5 rounds of tapping.
Please be aware if you have big T -Trauma, it is possible the tapping can open up very deep feelings that you may have buried in your subconscious when you experienced the trauma. If this happens to you, please find a skilled practitioner or a therapist experienced in trauma to help you heal from this. Also remember to tap any scary feelings down, use the statements: I am fine, everything is going to be okay, I am here in this room and my feet are planted firmly on the ground. Open your eyes if you have them closed and take deep full breaths as you tap. Look around the room observing all you see around you.
Audition Anxiety Tapping Script
Karate Chop Point (KC): “Even though I feel anxious about this audition, I deeply and completely accept myself. Even though I’m nervous that I won’t be good enough, I accept myself anyway. Even though I have all this fear about the audition, I deeply and completely accept myself and how I feel.”
Top of Head (TH): This fear
Eyebrow (EB): This fear
Side of Eye (SE): This fear I won’t be good enough
Under Eye (UE): This fear I’ll make a mistake
Under Nose (UN): This fear I won’t be good enough
Above Chin (CP): I’m afraid I won’t measure up
Collar Bone (CB): This fear
Under Arm (UA): This fear
Wrist Point (WP): This fear
Karate Chop (KC): This fear
TH: I’m tired of feeling this fear
EB: I’m sick and tired of feeling so nervous
SE: I want to do a good job
UE: I hate being rejected
UN: I want to be accepted
CP: All this fear
CB: I want to not care what they think
UA: I just want to feel free to do a good job
WP: I’d like to enjoy myself and I hate that I get so nervous
KC: All this fear
Take a deep breath and rate the fear now between 1 and 10. Did it change places in the body? Did the number between one and ten go down? If the number is 4 or below then start to tap with me. If it is still 6 or more go back and do the first rounds again until your anxiety is a 4 or below. Then pick up here again.
KC: Even though I still have this remaining fear, I love and accept myself anyway. Even though I still have this remaining fear, I’m open to seeing that this feeling is simply energy and it can work for me in my audition. Even though I have this remaining fear, I accept myself completely
TH: This remaining fear
EB: This remaining fear
SE: This remaining fear about the audition
UE: I may not be exactly the type they are looking for
UN: And that’s okay, I’m open to enjoying myself anyway
CP: I want to feel calm and confident
CB: I’ve done the work
UA: I’m open to feeling grounded and confident
WP: What if I could feel grounded and confident?
KC: This remaining fear
Take another deep breath and check in with your feelings and rate the number between 1 and 10. If it is still above a 4 you need to tap some more on the above rounds. If your stress went down to a 4 or below you should go to the 4th and 5th rounds.
TH: Any remaining fear
EB: I’m open to feeling calm and confident
SE: I’m open to feeling good in my body
UE: What if I could enjoy myself today
UN: What if I can remain at ease and flexible
CP: What if I could have a great time?
CB: What if I could have a blast?
UA: I’m open to feeling good about myself no matter what
WP: I’m open to enjoying my audition
KC: I might meet some really interesting people today
TH: I’m open to feeling safe and confident
EB: I’m open to feeling grounded and in my body
SE: What if I am deserving of success?
UE: What if I could choose success for me?
UN: What if I could just have a good time?
CP: What if I could feel easy?
CB: I choose to feel calm and confident
UA: I choose to feel grounded and at peace
WP: I choose to believe in myself
KC: I choose to be open and to giving my all
KC: I choose to share myself and my gifts and talents with abandon
KC: I choose to give it my all
KC: I choose to have a great time today
Okay, so that was a quick 5 rounds. Take a deep breath, tune in to the problem and rate the level of intensity now. Notice any changes in thoughts, emotions, or body sensations. Perhaps you have a new insight.
6. Completing The Process
Repeat the process until there is no intensity and you feel neutral about the original problem. If it is at a 0 or a 1, you can be pretty sure it’s done but if it is still at a 3 or 4, more tapping needs to be done.