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.
Cravings Tapping Script
Top of the Head (TH): I want my ……………..
Eyebrow (EB): I want my …………………..
Side of the Eye (SE): I love my ………………
Under the Eye (UE): It’s delicious
Under the Nose (UN): It’s so delicious and comforting
Under the Lip/Above Chin (CH): It’s sweet (or salty or your words) and fulfilling
Collar Bone (CB): I feel comforted when I eat/drink it
Under the Arm (UA): It’s like a comforting friend
Wrist Point (WP): I don’t want to go without it
Karate Chop (KC): I’d be happy eating/drinking it all-day
TH: The problem is the sugar/salt/fat isn’t good for me
EB: Even though I crave it
SE: Even though it tastes so good, I know it’s not good for me
UE: Maybe one a day would be okay but not just that much
UN: I don’t know how to have a little
CP: Why can I not have a little?
CB: This ……… craving
UA: This ……… craving
WP: This ……… craving
KC: The sweetness/saltiness/your words
Take a deep breath and check in with your problem. How do you feel about it now? Check in with your body. How is your level of stress? What is the number between 1 and 10 now? Did it go down at all? Hopefully, it did; even a little is good. You may feel emotional, you may want to yawn, cough, or sneeze. You may feel unusual body sensations. This is all normal and natural as you are moving stuck energy. Just keep tapping and you will feel better.
TH: It’s so delicious
EB: This ………… craving
SE: This …………. craving
UE: Sugar/salt/your word is good for me
UN: It’s not good for me
CP: It affects my body and my brain
CB: I feel bad about myself
UA: I don’t know when to stop
WP: I don’t want to feel guilty cause I can’t stop
KC: I’m tired of not taking good care of myself
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: I wonder if I could crave something healthier for me?
EB: I wonder if I could find comfort in healthier choices that don’t put on weight?
SE: Perhaps I could fall in love with something more healthy
UE: Perhaps I could find the same comfort in healthier choices
UN: I would love that
CP: There are healthier choices
CB: I really want to make healthy choices for myself
UA: I really want to take good care of myself
WP: I really want to take good care of my body
KC: I really want to honor myself
TH: I want to take the best care of my body and the live the years I have left fully
EB: I want to be healthy
SE: I want to make healthy choices for my body
UE: I deserve it
UN: I have a lot of years left to live in optimal health so I can make a difference
CP: I am open to choosing healthier snacks and food
CB: I am open to choosing to be in optimal health
UA: I am choosing to take good care of my body
WP: And to give it the right nutrients it needs
KC: I wonder if it’s possible to make healthy choices that honor me
KC: I choose to take care of my health
KC: I choose to take care of my body
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.