9 Easy Steps to Help you Practice Tapping
So much of the time we feel like we have very little control over our negative emotions and consequently on our own lives. In fact, there is times we wish there was a magic tool that will help us to face our vulnerabilities and fears the very same moment they seem to appear.
You’ll probably have noticed how intense can be the consequences of mindless and automatic behaviors every time we are sad, angry, stressed, or frustrated. Is there any way out and if yes how do we really escape from these patterns that we’ve might be trapped for years?
This takes us to Tapping -which stands for Emotional Freedom Technique (EFT) and takes its origin from the traditional Chinese medicine, which sees the body’s energy as “ch’i”. This practice is connected to the 100 meridian points of Chinese philosophy which correspond to 100 key points of vitality on human body. These points when get activated create a whole network of specific channels where human’s energy appears to circulate through. Unblocking our energy and accessing these unused resources every time we need to can lead us to a much happier and better balanced life.
So how does it work?
At first, all you need to do is focus your attention towards the negative emotion you might experience. This might be a stressful event, a bad memory, an unresolved issue, a difficulty to deal with a certain issue and so on. Next, while keeping your focus on this challenging emotion, you need to use your fingertips to tap 5-7 times on 12 out of the 100 body’s meridian points.
- Before you start your practice, first acknowledge the issue that you might find challenging and put your whole focus on it. At this point, it is recommended to give a rating to the intensity of the feeling on a number scale from 1 to 10
- Now, create your own set up statement. This statement should include the acknowledgement of the issue you experience, then follow it with a short sentence which is related to an unconditional affirmation of yourself as a person. For instance, “Even though I have this problem (e.g., anger), I deeply and completely accept myself”.
- Perform the set up starting from the Karate Chop point on your left hand – the Karate Chop is located on the opposite side from the thumb. Take your four fingers (starting with your index and middle fingers) of your right hand, and tap firmly but gently the Karate Chop point on your left hand at the outer edge of the hand.
- Next, repeat the set-up statement three times aloud, while in parallel you are tapping the Karate Chop point. Now take a deep breath!
- Now, begin tapping 5-7 times each on the remaining eight points in the following sequence:
The crown, center and top of the head. Tap with all four fingers on both hands.
The inner edges of the eyebrows, closest to the bridge of the nose. Use two fingers.
Side of eye (SE)
The hard area between the eye and the temple. Use two fingers. Feel out this area gently so you don’t poke yourself in the eye!
Under eye (UE)
The hard area under the eye, that merges with the cheekbone. Use two fingers, in line beneath the pupil.
Under nose (UN)
The point centered between the bottom of the nose and the upper lip. Use two fingers.
This point is right beneath the previous one, and is centered between the bottom of the lower lip and the chin.
Tap just below the hard ridge of your collarbone with four fingers.
On your side, about four inches beneath the armpit. Use four fingers.
And back where you started, to complete the sequence.
- While you tap on each meridian point, it is recommended to repeat a simple reminder phrase, such as “my anxiety” or “my interview” or “my financial situation.”
- Take another deep breath and check how intense is the anxiety now in comparison to a few minutes ago? At this point is recommended to give a rating on the same number scale you did before that is 1-10
- In case the challenging emotion’s intensity is still higher than 2, it is suggested to do another round of tapping. Keep tapping until the anxiety is gone.