Starting with EFT (Emotional Freedom Techniques) Tapping can feel overwhelming, but it’s simpler than you might think! Here’s a step-by-step guide to help you get started:
1. Learn the Basics: EFT Tapping involves tapping on specific acupressure points while focusing on a particular issue or emotion. For a comprehensive guide to Tapping, go here.
Before you begin, familiarize yourself with the nine basic Tapping points, which include:
- Side of the hand (between the base of the pinky finger and the wrist)
- Eyebrow (inner part of your eyebrow)
- Side of the eye (on the bone beside the eye)
- Under the eye (on the bone directly beneath the eye)
- Under the nose (between the nose and upper lip)
- Under the mouth (between the lower lip and chin)
- Collarbone (one inch down and one inch out from where the collarbones meet)
- Under the arm (about four inches below the armpit)
2. Identify Your Focus: Think about what you want to address, and what you need help with. It could be stress, anxiety, a past trauma, or a physical pain.
You don’t have to tackle everything at once. Instead, hone in on something specific that you are struggling with, and take it one step at a time. You can peel back the layers to address bigger issues one layer at a time. The more focused you are, the more effective the Tapping will be.
A good place to start with Tapping is whatever is causing you stress or discomfort in the moment.
Perhaps you have a little bit of neck pain, maybe you can’t stop thinking about a conversation you had yesterday, or maybe you are worried about an upcoming presentation at work. Any of those items can become your focus for the Tapping session.
You can always check out our “Tapping Playlists for Every Mood” for suggested Tapping meditations based on how you are feeling right now, whether you are feeling sluggish, anxious, unmotivated, or something else.
You can also explore “Tapping Through The Day: How to Use Tapping at Different Times of Day” for more inspiration.
3. Set Your Intention: Before you begin Tapping, set a clear intention for your session. This could be something like, “I want to release my anxiety about public speaking” or “I want to release this stress about work.”
4. Rate Your Intensity: On a scale from 0 to 10, rate how intense your feelings are about the issue you’re focusing on, with 0 being the lowest and 10 being the highest. This will help you track your progress.
5. Start Tapping: Using your fingertips, gently tap on each of the Tapping points in order while focusing on the issue and/or speaking about it out loud. We walk through the entire sequence and how to do the technique here.
For example phrases to use while Tapping through the points, go here.
6. Check In: After a round of Tapping, take a moment to reassess your feelings. Rate the intensity again on the 0 to 10 scale. Has the intensity decreased? If it hasn’t, try going through the sequence again or rephrasing your focus.
7. Practice Regularly: Like any skill, the more you practice EFT Tapping, the more comfortable and effective you’ll become. Consider setting aside a few minutes each day to tap on different issues.
8. Seek Resources: We’ve got a vast library of resources at TheTappingSolution.com and in The Tapping Solution App to support you on your Tapping journey. Plus, you can join our Facebook group to ask questions, seek support from community members, and share your wins.
On the website:
- EFT Tapping Scripts: A Powerful Stress Relief Technique You Can Use Today
- How Often to Do EFT Tapping: Finding Your Optimal Practice
- Basic Tapping Sequence for Anxiety: A Step-by-Step Guide to EFT Tapping for Anxiety Relief
- Tapping for Energy Boost: Your Ultimate Guide to Feeling Revitalized with EFT
- Tapping for Trauma: A Comprehensive Guide to EFT Techniques for Healing Trauma and PTSD
- Tapping Through The Day: How to Use Tapping at Different Times of Day
In the app:
- Getting Started Category
- Introduction to Tapping Course
- Tapping into Harmony: A Journey Through the Tapping Points
- 30+ categories to choose from, to direct your Tapping focus and find sessions that meet your needs
- 15+ challenges on a variety of themes to expand your practice and help you build the habit
- Audiobooks to dive deeper
If you’d like to work with a certified practitioner for more guidance, check out this directory to find a good fit.
Remember, EFT Tapping is a personal journey, and it’s okay to go at your own pace. With practice, you’ll find it a powerful tool for emotional healing and stress relief!