How to Tap

Getting Started:

 What is the issue?  Focus on only one that will be your focal point while you tap.  By focusing on only one problem, you can focus your energy and thus your outcome.  

  1. Acknowledge how intense this problem is.  Is this a 10 out of 10 intensity?  Because maybe the issue won’t be gone, but if the assessment post tapping is now a 6- that is a win!

  2. Set your phrase.  This phrase explains what you are wanting to address. 

 Focus on the two parts:

  • the issue

  • accepting yourself.  

A common phrase to use is: “Even though I have this [fear or problem], I deeply and completely accept myself.” Want more phrases? (Here are some ideas)

EFT focuses on nine of the twelve meridian points. Use your ring and middle finger, you can always add your pointer if you want, to tap each point five to seven times.  Begin by tapping the side of the hand point while simultaneously reciting your setup phrase times. Then, tap each following point seven times, moving down the body in this ascending order:

  • Karate Chop: The fleshy outer side of the hand, between the pinky finger and the wrist.

  • Eyebrow: The beginning of the eyebrow, closest to the nose.

  • Side of Eye: The bony edge of the eye socket, on the outside corner.

  • Under Eye: The bone directly below the center of the eye.

  • Under Nose: The small area between the bottom of your nose and your upper lip.

  • Chin: The crease or dimple between the bottom lip and the chin.

  • Collarbone: The area just below the collarbone, about an inch or two from where it meets the breastbone.

  • Underarm: About four inches down from the armpit, on the side of your body.

  • Top of Head: The very center of the top of your head. 

The Sequence

FREE printable Version

While tapping the ascending points, recite your phrase to maintain focus on your problem area.

Recite this phrase at each tapping point. 

Repeat this sequence two or three times.

Reflect on your intensity level.  Are you still a 10? Keep going!  Repeat this process of flowing through your sequence until you have reach zero, or you are in a space of calm.  

a link to my blog post about tapping

Learn more

The button above is a link to more guided tapping meditations, the science and research and more!