Emotional Freedom Techniques (EFT), is a modern innovative Energy Therapy Modality, based on the Pathways of Chi Energy known as Meridians, used in Traditional Chinese Acupuncture.
EFT has the ability to address core self-limiting beliefs and deep-seated negative emotions.
The ones that lie behind the fears that hold us back.
The ones that deplete our energy, our self-esteem and our ability to act for positive change in our lives.
It’s hard to understand why something as simple as EFT can address our negative beliefs.
Much research into what’s really happening has already been done, and there’s much more to come.
Nevertheless, it’s often possible to gain positive cognitive shifts and feel significantly better in a short time.
Anyone, of any age, can easily learn and practice the basic technique. It quickly becomes second nature. It’s important to follow the method to begin with. As you become truly familiar with the techniques involved, you’ll probably find that by using your own awareness and intuition it becomes possible to use it more freely and playfully.
All you have to do is Tap on each point several times in turn, repeating the phrases that keep you focused on the negative emotions and self-limiting beliefs. You’ll find the details of the Basic Tapping Recipe set out below.
To begin with, it’s best to follow the Universal Tapping Instructions, which have simple spoken scripts (even when it feels repetitive). Until you get a real feel for it.
There’s much more to say about all these different elements, this is just enough to get you started!
The nine points in the diagram opposite are the Meridian Points most commonly used in EFT. These are all points on different Meridians. Each point corresponds to a different Meridian.
There are also lesser used but very important points near the finger tips close to the finger nails.
When Tapping, use two or three finger tips of one hand. (Or both hands where the points are mirrored).
Tap gently and fairly rapidly on each point, 7- 12 times.
This point is found on the side of the hand, midway between the knuckle of the little finger and the wrist bone. There’s one on each hand. People tend to use their dominant hand to Tap with, but you don’t have to. You can also swap hands during a Round. The side of the hand point is also called the karate chop point.
Starting with the eyebrow point, then moving to the side of the eye, then under the eye, under the nose, the chin point, the collar bone, under the arm, and finally finishing on top of the head.
This point lies at the inner tip of the eyebrow (one on each side) on the bony edge of the eye socket.
This point lies directly behind the side of the eye, where the eye tapers, in front of the temples, and just behind the edge of the bone of the eye socket.
This point lies on the bony edge of the eye socket, at the lowest point of the curve of the eye socket, in a vertical line directly beneath the pupil of the eye.
(All of the eye points can be found on both sides of the face).
This point lies centrally directly beneath the nose, and just above the upper edge of the lips. In the middle of the little vertical dip.
This point lies on the central vertical axis, below the lower lip, in the dimple or crevice that is found above the bony prominence of the chin.
There are two collar bone points, beneath the collar bones and above the first ribs on both sides. Where the collar bones join the sternum, at the base of the throat, there is a little bony U-shape about the size of a finger-tip. Drop below this U-shape with one finger, about 1cm. and then move horizontally outward about two or three fingertips. You can feel a dip between the collar bone and the first rib. The points are on both sides. These are the collar bone points.
However, people often stimulate these points by Tapping centrally with a lightly curled fist on the upper half sternum.
This point lies half way between the front and back of the body. It lies about the width of your hand beneath the armpit. people often stimulate this point by Tapping with the flattened palm of the hand rather than fingertips. Found on both sides.
The head has particular Meridians that run back and forth from the central line (from forehead backwards) in a zig-zag moving towards the side of the head.
You can tap just about anywhere on top of the head and stimulate the meridians. Tap the Top of the Head, mainly the crown.
This is a very simple test, conducted by the person experiencing the emotional charge that is being focused on during the EFT Tapping Round.
Simply measure the intensity of the emotional charge, where Zero is no intensity, and Ten is extremely intense.
To try out EFT right now, the first thing to do is focus on a recent episode, during which you experienced a negative emotion. And when you focus on the incident, you still feel a negative emotional charge.
For example: A recent irritable moment with someone. Perhaps at work, perhaps at home.
Focus on the moment you felt the burst of irritation. Where were you? What time of day was it? Remember it vividly. (You can choose an emotion and an episode more relevant to you, as long as it’s recent and fairly straightforward).
For the purposes of EFT, it’s important to focus on the negative emotion that is associated with the episode.
How strong was your feeling of irritability? Rate the intensity of the feeling on the SUDS scale.
Let’s say it’s a 6.
That’s all you need to begin with. A short description of the negative feeling, and a sense of how intense the feeling is. And then to remain focused on the feeling.
Then go to the Side of the Eye (SE) : ‘This irritability’.
Under the Eye (UE) : ‘This irritability’.
Under the Nose (UN): ‘This irritability’.
The Chin point (Ch): ‘This irritability’.
The Collar Bone points (CB): ‘This irritability’.
Under the Arm (UA): ‘This irritability’.
Finish with the Top of the Head (TOH): ‘This irritability’.
Take a deep breath in and slowly breathe out.
Refocus on the specific episode and the feeling of irritability and give it a new number on the SUDS scale. The likelihood is that the number has gone down. Maybe a 4? Maybe zero.
Repeat the same round as necessary until the intensity of the feeling has reduced to a one or a zero.
If the intensity doesn’t seem to reduce, it means there is another underlying issue or aspect.
It could be that you’ve had several very similar episodes with the same person, in which case, focus and Tap on each individual episode that comes to mind until the feeling truly subsides.
…. and the way we use them is really important in EFT. In this Beginners’ Guide, a simple short phrase is used, both during the Set-Up Statement, and the Reminder Phrase during the Round. The Reminder Phrase is repeated at each Tapping Point. In this example the word Irritability is used. However, if this word doesn’t resonate find another one. For example: Annoyance. Or Fury. Or Anger.
As you gain practice and awareness, you can expand your word usage in a playful, meaningful and effective way.
Please note, the script used above is a sample script to demonstrate the Basic EFT Recipe.
This is just the beginning.
EFT is hugely versatile, and, with practice and perseverance will address your core negative beliefs and leave you free and unburdened by negative emotions.