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.
Holiday Tapping Script
For some people the holidays can bring up some stress. Here’s a little holiday Tapping Script for you that I hope will be helpful. Take three big deep breaths, thinking about the holidays and what feelings they bring up for you. Note what the feelings are and where they are in your body and just acknowledge them, they are simply energy and when you allow them to be without judgement they will shift and change. Then start to tap gently 5 to 7 times on the Karate Chop Point.
Karate Chop Point (KC): Even though the holidays are coming up ( or here) and there is a part of me that feels it is exciting and wonderful, there is another part of me that feels dread at the stress and relationship obligations I have to handle, I deeply and completely honor and accept my feelings about it.
KC: Even though I find it difficult to to know what is expected of me, I am open to taking care of myself this year and creating boundaries.
KC: Even though I have become stressed in the past, I’m open to doing things differently this year. I’m open to honoring my limitations and to realize I can’t please all the people all of the time.
Top of Head (TH): This stress
Eyebrow (EB): This stress
Side of the Eye (SE): I don’t want to deal with it
Under the Eye (UE): This stress about the holidays
Under the Nose (UN): This holiday stress
Under the Lip/Above Chin (CP): All these feelings
Collar Bone (CB): Too much stress
Under the Arm (UA): All the responsibility
Wrist Point (WP): All the expectations
Karate Chop (KC): It’s just too much
TH: It’s too much money
EB: Too much time spent
SE: Too much energy
UE: I don’t have enough
UN: I’m exhausted thinking about it
CP: I love the holidays
CB: Yet I hate the holidays
UA: I wonder if I can do things differently this year?
WP: I wonder if I can take care of myself better this year?
KC: I’m completely open to not overdoing it
TH: All this stress
EB: All this stress
SE: This stress
UE: I don’t have enough
UN: I’m exhausted thinking about it
CP: This stress
CB: This stress
UA: I wonder if it’s possible I can do less
WP: I wonder if it’s possible if I can just do my best
KC: And that’s good enough
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. If the numbers didn’t go down below a 4, repeat those rounds above again until they do. 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: What if I could take care of my needs this year?
EB: What if I could remember what the holidays are really about?
SE: What if I could do things the best I can?
UE: What if I could have firm boundaries about how much is too much?
UN: I’m open to not letting others’ expectations affect me
CP: I’m open to not letting others get to me
CB: I’m open to getting my needs met
UA: I’m open to having strong boundaries
WP: I’m open to taking care of my needs during the holidays
KC: I’m open to staying calm and to be able to enjoy all the festivities
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 5th round.
TH: I’m giving myself permission to remember what the holydays are about
EB: I’m giving myself permission to not stress
SE: And to take things in my stride
UE: I’m choosing to feel good wherever I go
UN: I’m choosing to feel relaxed and happy wherever I am
CP: Even though I may feel alone, I know that God loves me unconditionally
CB: And that I am never alone
UA: I’m choosing to have safe boundaries
WP: I’m open to being grateful for these holidays
KC: I’m grateful to be me, feeling relaxed and at peace and to having a happy time.
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. I hope you have a wonderful holiday!