Tapping, often referred to as Emotional Freedom Techniques (EFT), involves gently tapping on specific meridian points on the body while focusing on a particular issue or emotion. Here's a breakdown of how to perform it, based on the reference provided:
EFT Tapping Points
The process involves tapping on a series of nine points on the body. These points are:
| # | Tapping Point | Location |
|---|---|---|
| 1 | Top of Head (Crown) | Top, center of your head |
| 2 | Eyebrow (EB) | Inside edge of one eyebrow |
| 3 | Side of Eye (SE) | Outside edge of one eye |
| 4 | Under Eye (UE) | Bone underneath one eye |
| 5 | Under Nose (UN) | Between your nose and upper lip |
| 6 | Chin Point (CP) | Between your lower lip and your chin |
How to Perform Tapping (EFT)
Following the points in the table above, here's a step-by-step guide:
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Identify the Issue: Think about the problem, emotion, or issue you're addressing. Rate the intensity of this feeling on a scale of 0 to 10, with 10 being the highest intensity.
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The Setup Statement: While continuously tapping the Karate Chop point (not mentioned in the references, but a common starting point in most EFT routines), repeat a statement acknowledging the problem and accepting yourself despite it. Example: “Even though I feel this anxiety, I deeply and completely accept myself.” (3 times).
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The Tapping Sequence: Tap each of the points mentioned in the table, usually about 5-7 times per point. The sequence should generally be followed in order 1 to 6 as mentioned above. Repeat your feeling or the problem you're working on, throughout this step as a reminder of the target.
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Deep Breath: Inhale deeply and exhale.
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Re-assess: Re-evaluate the intensity of the feeling on a scale of 0 to 10. If the intensity hasn't significantly decreased, repeat the tapping sequence.
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Continue: Repeat tapping sequences until the intensity of the feeling reduces to desired level.
Example of Tapping
Let’s say you are feeling anxious about an upcoming presentation:
- Identify the Issue: “Anxiety about the presentation” (Intensity: 8/10)
- Setup Statement: While tapping the karate chop point on your hand. "Even though I am feeling so anxious about this presentation, I deeply and completely accept myself". Repeat three times.
- Tapping Sequence:
- Tap on your Top of Head while saying "This anxiety about the presentation"
- Tap on your Eyebrow while saying "This anxiety about the presentation"
- Tap on your Side of Eye while saying "This anxiety about the presentation"
- Tap on your Under Eye while saying "This anxiety about the presentation"
- Tap on your Under Nose while saying "This anxiety about the presentation"
- Tap on your Chin Point while saying "This anxiety about the presentation"
- Deep Breath: Take a deep breath
- Re-assess Re-assess the anxiety level (e.g. 5/10)
- Continue: Repeat the sequences if needed.
Practical Insights
- Gentle Tapping: Tap firmly, but not forcefully, using your fingertips.
- Consistency: Regular practice is beneficial to get the best results.
- Focus: Maintain your focus on the specific issue or emotion.
By following these steps, you can effectively practice tapping for emotional relief and self-help.
