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How to Tap Getting Started With EFT Tapping

Getting started with tapping can be intimidating-especially when we aren’t clear about the cause of the problem. Forging ahead, even with some doubt or insecurities about whether we’re doing it correctly, is highly encouraged because underlying thoughts, feelings and fears will often reveal themselves along the way. However, we all need a few pointers about the mechanics of the process before wading into the deep water of feelings, so here are some tips for phrasing that can help…

Let’s Start Tapping

Tapping Reference - Mountains

EFT Tapping Process (for Pain)

First, Take a Rating

Close your eyes and take a nice deep breath. Feel your feet on the floor and feel the chair supporting you. And I want you to put all of your awareness on the part of your body where you’re experiencing the most pain or discomfort. What are you feeling? Can you describe the pain? What is the overwhelming emotion? And what is the intensity of that pain or emotion on a scale from 0-10. Make a note of this number, so you can keep track of your progress.

Now, Let’s Get Tapping

Tapping on the karate chop point (you say):

  • Even though I have this horrible pain in my (body part), and it really limits (my movement, my ability to do x/y/z), I honor myself and my feelings about this.
  • Even though my (body part(s) is/are) causing so many problems, I honor all parts of who I am and I am open to releasing this pain now.
  • Even though this pain in my (body part) could be tied to (this will be different depending on the body part – inflexibility in ideas for knees and money worries for the lower back, for example), I accept myself anyway and honor my courage in tackling this issue.

Now we start tapping through the other points 

Say the example repeater phrases below…

  • Eyebrow Point: “This intense pain in my (insert location)”
  • Side of Eye: “I’m having a hard time focusing on anything else”
  • Under the Eye: “This horrible unexpected (or chronic) pain”
  • Under the Nose: “My (insert location) won’t stop throbbing”
  • Under the Mouth: “This pain feels (insert emotion)”
  • Collarbone: “And it’s preventing me from (movement/activity)”
  • Under the Arms: “This intense pain in my (insert location)”
  • Ribs: “It’s wearing me down”
  • Wrists: “And I’m curious if my thoughts or emotions are contributing to this?”
  • Top of the Head: “I want to honor how difficult it is to function with this pain”

Keep tapping through the points, using the repeater phrases that make the most sense for you. Acknowledge and honor all thoughts and emotions that surface in the process. Cycle through all the points (except the karate chop) at least 4-5 times if you can.

Take a nice deep breath.

Take Another Rating

Take a moment to put all of your awareness on the pain again. Pay close attention to any thoughts or emotions that surfaced while tapping. Tune in to determine if your intensity went up, stayed the same or decreased a bit after that round. Where is the intensity of that pain now, on a scale from 0-10?

If your number is anything more than a 1 or 2, I strongly encourage you to keep tapping!

EFT for Fear

“Even though I have (this fear of…) and it makes me (describe how the fear manifests itself in your life), I love all my thoughts and feelings about this and I’m open and willing to release it from my system completely.”

Repeater Phrases:

  • Eyebrow Point: This fear of (insert fear)
  • Side of Eye: It stops me from…
  • Under the Eye: Because I’m so afraid (I’m going to fail/people will judge me/I’ll lose the love of people around me)
  • Under the Nose: This fear is here for a reason (or it’s no wonder I have this fear)
  • Under the Mouth: It doesn’t feel safe!  
  • Eyebrow Point: This intense pain in my (insert location)
  • Side of Eye: I’m having a hard time focusing on anything else
  • Under the Eye: This horrible unexpected (or chronic) pain
  • Under the Nose: “My (insert location) won’t stop throbbing”
  • Under the Mouth: “This pain feels (insert emotion)”
  • Collarbone: “And it’s preventing me from (movement/activity)”
  • Under the Arms: “This intense pain in my (insert location)”
  • Ribs: “It’s wearing me down”
  • Wrists: “And I’m curious if my thoughts or emotions are contributing to this?”
  • Top of the Head: “I want to honor how difficult it is to function with this pain”

Keep tapping through the points, using the repeater phrases that make the most sense for you. Acknowledge and honor all thoughts and emotions that surface in the process. Cycle through all the points (except the karate chop) at least 4-5 times if you can.

Take a nice deep breath.

Take Another Rating

Take a moment to put all of your awareness on the pain again. Pay close attention to any thoughts or emotions that surfaced while tapping. Tune in to determine if your intensity went up, stayed the same, or decreased a bit after that round. Where is the intensity of that pain now, on a scale from 0-10?

If your number is anything more than a 1 or 2, I strongly encourage you to keep tapping!

EFT for Intense Emotions

Even though I feel (insert the emotion) over what happened (or just because), and I just can’t seem to let go of it. I’m justified in these feelings. And I want to feel peaceful and calm in my body, knowing that I’m ok.

Repeater Phrases:

  • I feel so incredibly (insert emotion)
  • All this (sadness/anger/frustration/grief)
  • I feel it in my (heart/gut/throat)
  • (Describe the physical sensation in your body) i.e. “This lump of sadness in my throat”
  • This (insert emotion) is stuck in my system
  • And I want to be open and willing to release it completely

EFT for Anxiety/Overwhelm

Even though I’m anxious/overwhelmed and I’m having this severe stress response in my body, with (name the symptoms in detail – “heart racing, sweaty palms, shortness of breath, inflammation”), and it feels really scary, I love and honor all parts of who I am and I honor my courage in tackling this issue.

Repeater Phrases:

  • My (heart is racing/palms are sweaty/breathing is shallow) right now
  • All this anxiety/overwhelm in my body
  • I just want to make it stop
  • It feels so scary and unsafe
  • Of course I’m overwhelmed/anxious right now with everything going on
  • And I want feel peaceful and calm in my body again

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Download now and start enjoying the benefits of a regular tapping practice. 

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