Intro to EFT Tapping
Technique: Tap & Breathe → Tap on each point and take a slow, deep breath. Feel your body relaxing.
Technique: Tap with the “Basic Recipe”
Setup Statement → As you tap on the side of your hand, say the following statement three times:
Even though (name the problem), I accept myself anyway (or any statement of acceptance).
Then move through the tapping points, starting with the eyebrow point and ending with the top of the head point, as you state how you feel. Test your progress by rating how strong the emotion/problem feels (0-10) before and after tapping.
Examples:
The problem could be an uncomfortable emotion:
Even though I feel frustrated/angry/anxious, I love and accept myself completely.
Then tap on all of the other points while you repeat the problem - I’m frustrated.
The problem could be a personal stressor:
Even though I’m worried about my appointment/I’m upset with my spouse, I honor how I feel.
Then tap on all of the other points while you repeat the problem - I’m worried.
The problem could be stress at work:
Even though I feel so much pressure/things are out of my control, I know I’m doing the best I can.
Then tap on all of the other points while you repeat the problem - So much pressure.
Always start with the negative (state exactly how you feel). If something doesn’t resonate in the setup statement or as you tap through the points, change the words until they do.
Example for Overwhelm:
Setup statements:
Even though I’m overwhelmed, this is where I am right now.
Even though I have endless work, I’m doing the best I can.
Even though this is so overwhelming, I accept myself completely and honor how I feel.
Round one: Tap on each point - I’m overwhelmed, Endless work, or Too much to do
Round two: Be more specific by filling in the blank - I feel overwhelmed because __________
Examples: Work is coming in from all angles. My day is packed. I’m never going to get to it all. This is too much pressure. I’m moving too slowly. I’ll never finish on time. People are starting to talk about me. I’m never going to get it all done.
Pay attention to thoughts that drop in. Tapping can become very conversational. Just say what’s on your mind. You will know you are done when you are feeling better or you gain some helpful insight. Then you can add in “maybes” to move toward a solution.
Last Round: Add maybes.
Examples: Maybe it will all get done. Maybe the day will go smoothly. Maybe I don’t need to get to all of it. Maybe I can do this. Maybe I’ll focus on what’s most important. Maybe it will all get done. Maybe I don’t have to worry. Maybe I’ll finish on time.
Technique: Tapping for Better Sleep
You don’t have to start with a setup statement because there may not be a problem—you’re trying to clear your mind and prepare yourself for sleep.
Review your day - talk about today as you tap through the points
Today was a long day, I took care of so many things, there was so much to do, I was frustrated at work, the endless to-do list, but I did get that one important thing done, and I did spend time with my family tonight, we had a great dinner, I’m ready to let go of the day, etc.
Transition to tomorrow - talk about tomorrow as you tap through the points
Tomorrow will be another full day, I have ____ to look forward to, I know my meeting at work is going to be challenging, but I can go in feeling calm, I always do a good job, I have to remember to get dog food, it’s all going to be ok, etc.
Transition to sleep - talk about sleep as you tap through the points
Right now all I have to do is relax, right now there’s nowhere I need to be, I look forward to a restful night’s sleep, I love sleep, it feels so good to sleep, I’m ready to sleep, I’m going to wake up feeling so refreshed in the morning, I look forward to a good day tomorrow, etc.
Transition to gratitude/things you appreciate - talk about the things you appreciate as you tap through the points
I appreciate my life, I appreciate my family, I appreciate my body, I appreciate my bed, I love that I take good care of myself, etc.
Technique: Imagine Tapping → If you wake in the middle of the night, imagine you are tapping on the points while thinking: I can’t sleep, I want to sleep, It would feel so good to sleep, sleep, sleep, I just want to sleep, etc.
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