Learn the basic 3 steps on how to tap for EFT Tapping beginners. Follow the sequence by Dr. Patricia Carrington for best results.
Emotional Freedom Technique (or EFT Tapping or just Tapping for short) can easily be done by the majority of people in a relatively short period of time. In some cases, people have even mastered the method after they applied it for some time.
In this article, you can learn the basic steps to Tapping. Use the method explained here and apply it to an issue of your own. The best part about Tapping when compared to other self help methods is that it is a very actionable approach. When you follow the exercise here, you can get hands-on experience which is very valuable for your self growth.
The method I write here is based from the Tapping Solution book by Dr. Patricia Carrington, Ph. D. I have used the method myself for more than 6 months and it has helped me in all aspects of my mental health. Though there are other “versions” of doing Tapping, I highly suggest you follow the method Dr. Carrington explains as it is the method I have followed and benefited from.
1. Observe Your Natural Comfort Points
Would you believe it or not, you are actually already using EFT Tapping!
How do you know this? Simply observe yourself when you are going through an emotional experience or a mentally challenging situation. Usually, when you are sad or in deep thought or stressed, your hand supports your head at certain points. For example, look at the picture of a man feeling stressed.
He is pressing his hands on his eyebrow points and on the side of his eyes. These are natural meridian points for Tapping! We already know the natural comfort points, but most of us do this unconsciously. Tapping is a concentrated and deliberate effort to bring out the benefits of your natural comfort points.
2. Be Familiar with the Tapping Points
Before you start the Tapping process, you should first know the points where you Tap. Watch this following video from Jessica Ortner who walks you through the Tapping points (also called meridian points):
For reference, you can also check this EFT Tapping chart, that I found over on Susan Cowe’s website about using EFT therapy to free yourself from limiting beliefs:
3. Follow the 10-step Tapping Sequence
In the original book by Dr. Carrington, there is a 10-step sequence that encompasses the complete Tapping process. Here, I share the steps again in a shorter condensed form for your reference:
Step 1: Write down the level of stress or other negative emotion you feel. Usually, this is a number from 1 to 10. The higher the number, the more intense the emotion. The purpose is for you to get a measure in order to track your progress.
Step 2: Select a scene that triggers your negative emotion. Choose a specific scene, that can act as an anchor. A visual guide helps you to focus on the emotion you feel before you start Tapping on it.
You can also visualize the scene as a mental movie. Be careful not to choose an issue that is too distressing for you. If this is your first time, choose an emotion that has mild negative effects. For emotions that are more intense, you might need to consult an EFT professional.
Step 3: Make your “setup phrase”. The setup phrase is part of the Tapping script. This setup phrase is what you say when you start Tapping:
- The widely used setup phrase begins with: “Even though …”
- Then you continue with your emotion, such as “Even though I am stressed …”
- Add a positive statement at the end. The often used statement is “… I deeply love and accept myself.”
So your setup phrase is, “Even though I am stressed, I deeply love and accept myself.”
When you begin the Tapping round, you also use a reminder phrase. This is a shorter form of the setup phrase, such as “I am stressed” or “This stress that I feel”. You say it as you tap so you can focus on the emotion that you need to clear.
You can use different versions as you tap on the different points, so don’t worry about saying different things as long as it still connects with your negative emotion. You can even improvise your script as you move along!
Step 4: Do the Tapping sequence as according to the video above. You start by Tapping on the karate chop point and saying your setup phrase three times. Then you move along the meridian points and say your reminder phrase. Again, watch the video for a visual demonstration by Jessica.
One more tip I like to add is to breathe when you have finished Tapping. Usually, I do a minimum of one round of Tapping just to become aware of any negative emotions I feel. But if I need to, I’ll do three rounds of Tapping: one for the negative emotion, one for the clearance, one for the positive emotions.