The steps below show you how to do one or more rounds of EFT. The diagram of the Tapping points will show you where to tap.
Step 1: Identify your target for EFT
Your target could be a negative memory, thought or emotion, a belief, an unwanted behaviour or a physical symptom. Find words to represent your target. Use those words in place of this problem in the following tapping sequence.
Step 2: Rate the intensity on a scale of 0–10
On a scale of 0–10, where 10 is the worst your problem has ever been, rate what intensity the problem is NOW. If you are going to tap on a belief, rate the strength of that belief on a scale of 0–10, where 10 represents the strongest that belief could possibly be.
Step 3: Establish the set-up statement
The first part of the set-up statement states the problem and is preceded by the words “Even though”; the second part of the set-up statement is an affirmation. The default affirmation shown here is “I deeply and completely love and accept myself.” Other affirmations are possible and you can use other words that feel comfortable for you. Tap on the karate chop point and say the set-up statement (do this 3 times):
“Even though I have this problem, I deeply and completely love and accept myself.”
Step 4: Repeat the reminder phrase while tapping
The reminder phrase consists of the words that you have chosen to represent your problem. Repeat the reminder phrase while tapping gently approximately 7–10 times on the points listed below. You don’t need to count the number of times you tap − just tap on each point for as long as it takes to say the reminder phrase once.
Top of the head point: This problem
Eyebrow point: This problem
Side of the eye point: This problem
Under the eye point: This problem
Under the nose point: This problem
Chin point: This problem
Collar bone point: This problem
Under the arm point: This problem
Step 5: Take a deep breath and re-evaluate the intensity
Take a moment to relax and take a deep breath. Re-evaluate the intensity of your problem on the 0–10 intensity scale. Repeat steps 3–5 using a modified statement to represent your problem. The modified statement would be as follows:
“Even though I still have this problem, I deeply and completely love and accept myself.”