EFT (Emotional Freedom Technique)
The Basics
EFT (Emotional Freedom Technique) is the TOOL that is meant for eliminating emotional and psychological blocks and barriers. Using EFT is not about changing the external factors but about addressing and eliminating the internal causes; the psychological and emotional barriers. EFT is an emotional, needle free version of acupuncture that is based on new discoveries regarding the connection between your body’s subtle energies, your emotions, and your health. EFT has been reported successful in thousands of cases covering a huge range of emotional, health and performance issues. It often works where nothing else will.
The full Basic Recipe consists of four ingredients
…two of which are identical.
1. The Setup
2. The Sequence
3. The 9 Gamut Procedure
4. The Sequence
Ingredient #1…The Setup
The Basic Recipe has a beginning routine to “set up” your energy system (a set of subtle electric circuits). It is vital to the whole process and prepares the energy system so that the rest of The Basic Recipe can do its job.
There are two parts to the setup:
1. You repeat an affirmation 3 times while you…
2. Rub the “Sore Spot” or, alternatively, tap the “Karate Chop” point (Sore spot has been proven more effective)
or 
So lets start by finding our two options. The sore spot and Karate Chop.
The Sore Spot
There are two Sore Spots and it doesn’t matter which one you use. They are located in the upper left and right portions of the chest. If you press vigorously in that area you will find a “Sore Spot.” This is the place you will need to rub while saying the affirmation.
This spot is sore when you rub it vigorously because lymphatic congestion occurs there. When you rub it, you are dispersing that congestion. Fortunately, after a few episodes the congestion is all dispersed and the soreness goes away. Then you can rub it with no discomfort whatsoever.
If you’ve had some kind of operation in that area of the chest or if there’s any medical reason whatsoever why you shouldn’t be probing around in that specific area then switch to the other side. Both sides are equally effective. In any case, if there is any doubt, consult your health practitioner before proceeding….or….tap the “Karate Chop” point instead.
The Karate Chop Point
The Karate Chop point (abbreviated KC) is located at the center of the fleshy part of the outside of your hand (either hand) between the top of the wrist and the base of the baby finger or….stated differently….the part of your hand you would use to deliver a karate chop.
Instead of rubbing it as you would the Sore Spot, you vigorously tap the Karate Chop point with the fingertips of the index finger and middle finger of the other hand. While you could use the Karate Chop point of either hand, it is usually most convenient to tap the Karate Chop point of the non-dominant hand with the two fingertips of the dominant hand. If you are right handed, for example, you would tap the Karate Chop point on the left hand with the fingertips of the right hand.
The Affirmation
Even though I have this _____________, I deeply and completely accept myself.
The blank is filled in with a brief description of the problem you want to address.
Examples:
- Even though I have this fear of public speaking, I deeply and completely accept myself.
- Even though I have this headache, I deeply and completely accept myself.
- Even though I have this anger towards my father, I deeply and completely accept myself.
- Even though I have this war memory, I deeply and completely accept myself.
- Even though I have this stiffness in my neck, I deeply and completely accept myself.
- Even though I have these nightmares, I deeply and completely accept myself.
- Even though I have this craving for alcohol, I deeply and completely accept myself.
- Even though I have this fear of snakes, I deeply and completely accept myself.
- Even though I have this depression, I deeply and completely accept myself.
Now that you understand the parts to The Setup, performing it is easy. You create a word or short phrase to fill in the blank in the affirmation and then…simply repeat the affirmation, with emphasis, 3 times while continuously rubbing the Sore Spot or tapping the Karate Chop point.
That’s it. After a few practice rounds, you should be able to perform The Setup in 8 seconds or so. Now, with The Setup properly performed, you are ready for the next ingredient in The Basic Recipe….The Sequence.
Ingredient #2…The Sequence
The Sequence is very simple in concept. It involves tapping on the end points of the major energy meridians in the body while repeating a reminder phrase.
The Points
The abbreviations for these points are summarized below in the order they are tapped.
EB = Beginning of the EyeBrow
SE = Side of the Eye
UE = Under the Eye
UN = Under the Nose
Ch = Chin
CB = Beginning of the CollarBone
UA = Under the Arm (where bra strap would be)
BN = Below the Nipple (about 2 inches down)
Th = Thumb
IF = Index Finger
MF = Middle Finger
BF = Baby Finger
The Reminder Phrase
Come up with a short phrase used to refer to the memory or problem, the more specific the better. We call this the “reminder” phrase because we will use it during the tapping process to stay focused on the memory or current problem. The way to create a reminder phrase for a memory is to give the memory a title, like the title of a movie.
Examples:
- My best friend moved away and I was alone (title of memory).
- I’m afraid of flying.
- I have a burning pain in my left shoulder.
- I’m craving ice cream.
- I’m furious at Jan for going behind my back.
Ingredient #3…The 9 Gamut Procedure
Next we do the gamut immediately after the pinky finger (last tapping point)To do the 9 Gamut Procedure, you must first locate the Gamut point. It is on the back of either hand and is 1/2 inch behind the midpoint between the knuckles at the base of the ring finger and the pinky finger.
Next, you must perform 9 different actions while tapping the Gamut point continuously. The 9 Gamut actions are:
- Eyes closed.
- Eyes open.
- Eyes hard down right while holding the head steady.
- Eyes hard down left while holding the head steady.
- Roll eyes in a circle as though your nose was at the center of a clock and you were trying to see all the numbers in order.
- Same as #5 only reverse the direction in which you roll your eyes.
- Hum 2 seconds of a song (suggest Happy Birthday).
- Count rapidly from 1 to 5.
- Hum 2 seconds of a song again.
It sounds like a lot but I promise it is crazy easy and Fun!
Ingredient #4…The Sequence (again)
The fourth…and last…ingredient in The Basic Recipe was mentioned above. It is an identical trip through The Sequence.
Subsequent Round Adjustments
Sometimes the problem will simply vanish after just one round while, at other times, one round provides only partial relief. When only partial relief is obtained, you will need to do one or more additional rounds. Those subsequent rounds need to be adjusted slightly for best results.
Since the subconscious mind tends to be very literal, the subsequent rounds of The Basic Recipe need to address the fact that you are working on the remaining problem. Accordingly, the affirmation contained within The Setup needs to be adjusted as does the Reminder Phrase.
Here’s the adjusted format for The Setup affirmation:
Even though I still have some of this __________, I deeply and completely accept myself.
Examples:
- Even though I still have some of this fear of public speaking, I deeply and completely accept myself.
- Even though I still have some of this headache, I deeply and completely accept myself.
- Even though I still have some of this anger towards my father, I deeply and completely accept myself.
- Even though I still have some of this war memory, I deeply and completely accept myself.
- Even though I still have some of this stiffness in my neck, I deeply and completely accept myself.
- Even though I still have some of these nightmares, I deeply and completely accept myself.
- Even though I still have some of this craving for alcohol, I deeply and completely accept myself.
- Even though I still have some of this fear of snakes, I deeply and completely accept myself.
- Even though I still have some of this depression, I deeply and completely accept myself.
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Tapping tips:
- You can tap with either hand but it is usually more convenient to do so with your dominant hand (e.g. right hand if you are right handed).
- Tap with the fingertips of your index finger and middle finger. This covers a little larger area than just tapping with one fingertip and allows you to cover the tapping points more easily.
- Tap solidly but never so hard as to hurt or bruise yourself.
- Tap about 7 times on each of the tapping points. I say about 7 times because you will be repeating a “reminder phrase” (covered later) while tapping and it will be difficult to count at the same time. If you are a little over or a little under 7 (5 to 9, for example) that will be sufficient.
- Most of the tapping points exist on either side of the body. It doesn’t matter which side you use nor does it matter if you switch sides during The Sequence. For example, you can tap under your right eye and, later in The Sequence, tap under your left arm.
- These tapping points proceed down the body. That is, each tapping point is below the one before it. That should make it a snap to memorize. A few trips through it and it should be yours forever.
- Memorize The Basic Recipe. (tapping points and gamut)
- Aim it at any emotional or physical problem by customizing it with an appropriate Setup affirmation and Reminder Phrase.
- Be specific where possible and aim EFT at the specific emotional events in one’s life that may underlie the problem.
- Where necessary, be persistent until all aspects of the problem have vanished.
- Try it on everything!!
EFT & Energy Meridians
Karate Chop Point
The Karate Chop point is mainly used for; the EFT setup statement, psychological reversals and simple tapping techniques (STT). It is an alternative for the sore spot EFT point.
The karate chop point is located on the soft fleshy part of the non-dominant hand, between the base of the pinky finger and the wrist. We would use this is the part of the hand break a board… ‘Karate chop’ style.
Releases: psychological reversal (feeling stuck or frozen), inability to let go, resistance to change, sorrow, feeling vulnerable, worry, obsession, compulsive behavior. Allows: Ability to move forward, letting go of the old, healing from grief, finding happiness in and connecting to the present moment. (Small Intestine Meridian)
The Sore Spot
Is a Neurolymphatic point also great for moving lymphatic fluid buildup from head. It is located under the collarbone. It is inserted between the ribs. Unlike other points, this point is to be massaged gently in circular motions. Lymphatic congestion often occurs on this spot, which makes it sometimes slightly sore; hence its name.
Top of Head Point
This point (set of points) is located at the top of the head and was added several years ago at an EFT conference. Since then, it has been widely accepted by Gary Craig and many of the others in the EFT community.
This is an important energy center since many meridians meet at the top of the head. It is also in the area of the 7th. Or Crown Chakra, which is a spiritual energy center. Some say that stimulating this area wakes up the entire energy system and encourages the body-mind to pay attention to what we are about to address. This point is highly sensitive and it’s important to be very gentle when tapping!
Crown of Head – Tap gently with the flat of your hand on the mid-line at the top of your head, about 1 ½ inches forward from the actual crown. Tapping this point stimulates all Yang meridians, distributing energy downward to lower parts of your body.
Releases: Inner critic, ‘gerbil wheel’ thinking, lack of focus. Allows: Spiritual connection, insight, intuition, focus, wisdom, spiritual discernment, clarity.
Eyebrow Point
This point is located on the dominant side at the beginning of the eyebrow, just up and over from the bridge of the nose.
Releases: Trauma, hurt, sadness, restlessness, frustration, impatience, restlessness and dread. Allows: Peace and emotional healing. (Bladder Meridian)
Side of Eye Point
Located on the dominant side at the end of the eyebrow, this point falls on the boney protrusion at the leading edge of the temple.
Releases: Rage, anger, resentment, fear of change and muddled thinking. Allows: Clarity and compassion. (Gall Bladder Meridian)
Under Eye Point
Located on the bone underneath the eye, directly under the pupil.
Releases: Fear, anxiety, emptiness, worry, nervousness and disappointment. Allows:Contentment, calmness, and feeling safe. “All is well’. (Stomach Meridian)
Under Nose Point
Located under the nose, in the little crevice above the upper lip.
Releases: Embarrassment, powerlessness, shame, guilt, grief, fear of ridicule, fear of failure and psychological reversals. Allows: Self-acceptance, self-empowerment, and compassion for self and others. (Governing Meridian)
Chin Point
Located just under the bottom lip, in the depression between the lip and the chin.
Releases: Confusion, uncertainty, shame, embarrassment and second guessing decisions.Allows: Clarity, certainty, confidence, and self-acceptance. (Central Meridian)
Collar Bone Point
Just below the knob of the collarbone and next to the depression below the Adam ‘s apple
Releases: Psychological reversal, feeling stuck, indecision, worry, and general stress. Allows: Ease in moving forward, confidence, and clarity. (Kidney Meridian – Adrenal Gland Function)
Under Arm Point
About 4-6 inches directly below the arm pit (on the bra strap for the women).
Releases: Guilt, worry, obsessing, hopelessness, insecurity, and poor self-esteem. Allows: Clarity, confidence, relaxation, and compassion for self and others. (Spleen Meridian)
Below Nipple
Liver Meridian – Unhappiness/Happiness. The Liver Point: (LP) – Liver 14 in acupuncture terms, can be found on the mammillary line, under the nipple, 2 ribs below the nipple, about where a woman’s bra wire would be. For a man it’s about 3 inches under his nipples. Because of its “inconvenient positioning” it began to be eliminated in public forums. However, the Liver Point is an important meridian for stress, depression, cravings and anger.
Wrist
The line at the base of the hand has 3 major meridians (find these points on the inside of the wrist, on the line where the hand bends to meet the arm). These 3 points are: Heart 7, Pericardium 7, and Lung 9. The heart and pericardium points are great for stress and anxiety and the lung point is good for grief, heartache and sadness. Inner Wrist – Slap sharply 3 fingers above your inner wrist crease on each forearm to stimulate all Upper Yin channels. The polarity of yin energy is opposite to yang. Yin meridians tend to distribute energy upwards. The Inner Wrist points send yin energy to the upper part of your body. Anger/Forgiveness, Grief/Faith (Inspiration, Inspirited), Controlling (hanging on)/Releasing, Self-absorption/Love, Fight/Flight/Freeze – Safety.
Inner Ankle
Slap sharply 4 fingers above the point of your ankle on the inside of each leg. From this point, you stimulate all Lower Yin meridians. Your Inner Ankle points send yin energy upward, thus serving all lower areas of your body. This finishes balancing yang and yin polarities.
Thumb
Lung Meridian – Grief/Faith (inspiration, in-spirited) & Humility – Yin
Index Finger
Large Intestine Meridian – Controlling (holding on)/Releasing & Self-worth – Yang
Middle Finger
Heart Protector (Pericardium, Sex & Circulation) – Relaxation & Generosity – Self-absorption/Love– Yin
Little Finger
Heart Meridian – Anger/Forgiveness – Yin
Gamut Spot
Third point on the Triple Warmer/ Thyroid Meridian – Fight, Flight or Freeze/Safe & Secure – Yang
There are many more. If you feel like tapping somewhere DO. Don’t be limited by this list. But do use it to help you narrow down where it might be best to start
The Short Sequence
The Short Sequence is very simple! Which is always a plus. It’s just four simple steps ending with a pat on the back.
Step One:
Identify your problem. Are you having a craving? Do you feel sad and why? Do you feel bored? Are you angry at yourself or someone else and why? Do you want to do something like quitting smoking – but don’t believe you can? Get very specific to what you problem is right now. Feel what you are feeling! Allow those feelings to grow in you. Try to make them as big as possible!
Step Two:
If you are right handed (reverse for left hand) take you right hand and tap the karate chop point on your left hand. (See pic)
While tapping this point say: “Even though I have this _____________,
I deeply and completely accept myself. “The blank is filled in with a brief description of the problem you want to address.
Examples:
this…craving for…
this…felling…
this…belief that I can’t…
Tap & say the affirmation above as little as 3 times and as many as
a million. Just do what you feel is best. Listen to your inner guidance.
Step Three
The most important thing about step three is to remain focused on your problem. So to keep our focus we will say short statements to remind us and keep the problem alive while continuing tapping.
Our Reminders can be like: this craving for ______, this feeling, this belief, I can’t, I’m angry, I’m addicted, fear of _____, burning pain _______, he/she abandoned me, because ______ (why you believe you have the problem.
Keep short and simple and change the wording as you continue tapping to stay focused on the problem.
While saying your reminders you will tap (3 times to a million) on various meridian points on your body.
You will start by taking both of your hands and tapping with all of your fingers all around your head (where your hair is). There are so many meridian points on the top of your head. So it’s great to start here
After this there is no set order or set list of meridian points you should tap. Just tap which ever meridian point you feel like – while repeating a reminder phrases.
Step Four
Repeat – Start again with the karate chop and affirmation. Then move to the tapping various meridian points while saying your reminder phase. Subsequent Round Adjustments Sometimes the problem will simply vanish after just one round while, at other times, one round provides only partial relief. When only partial relief is obtained, you will need to do one or more additional rounds. Those subsequent rounds need to be adjusted slightly for best results.
Since the subconscious mind tends to be very literal, the subsequent rounds of The Basic Recipe need to address the fact that you are working on the remaining problem. Accordingly, the affirmation contained within The Setup needs to be adjusted as does the Reminder Phrase.
Here’s the adjusted format for The Setup affirmation:
Even though I still have some of this __________, I deeply and completely accept myself.
You are done! Yeah. You have just done something to release some negatives emotions/beliefs and improve the quality of your life. Give yourself a pat on the back!
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