How to do EFT and Background Info


How to do EFT Video

In this video, I teach you how to do EFT, or Emotional Freedom Techniques, while you release an issue that’s bothering you right now.

 


What is EFT video

In this video, I talk about what EFT is, where it came from, and my understanding of how and why it works.  It’s a great technique for healing and personal growth that I think everyone should have in their toolbox.  It’s easy to learn and use, it works quickly, and it feels really good.  In this video, I go into all of this in more detail.

 


The EFT Quick Start Guide

If you prefer to read instructions or just want to review, I’ve included these written instructions for you.  The following comes from Chapter 20 of my Inspiring Life Program ebook.

EFT is really a simple process to learn. Once you’ve gone through a few rounds it will come naturally to you and you’ll be able to use this wonderful tool anytime, anywhere, whenever needed. So, let’s get you started!

Step One: The Reminder Phrase and Your Intensity Rating

At the beginning of each round of tapping on an issue, you’re going to start by noting how intensely you’re feeling the issue you’re addressing. To do this, first, come up with a brief description of the issue with a simple phrase we call The Reminder Phrase, such as I don’t believe in myself and my abilities.

Then, name the feeling you’re having related to this issue: fear, anxiety, sadness, regret, guilt, anger, frustration, shame, etc. Add this to your reminder phrase. i.e. This sadness that I don’t believe in myself and my abilities.

Next, give your feeling an intensity rating from 1-10, one being little or no intensity and ten being the highest intensity. If you don’t feel any intensity at the moment, that’s fine, too. This process will still take care of the latent negative beliefs as you tap along.

An alternative is to rate the statement according to how much you believe it on a scale of 1-10, one being no belief in the statement and ten being absolute belief in it. Your goal then would be to reduce how much you believe this negative idea.

This rating process gives you a feeling for where you’re starting. This is also helpful because EFT is so effective at releasing intensity around painful, stuck issues that you may not even remember that you had that much intensity about it after you’ve used the tapping process to clear it.

Please refer to the following diagram for an illustration of the points.

EFT illustrationStep Two: Rubbing the Tender Spot with the Set-Up Phrase

First, you will be rubbing what we call The Tender Spot on your chest. To locate this energy point, begin at the base of your throat and find the u-shaped indentation there. From this spot, go down about three inches and then three inches over on either side. Feel around in that general area for a tender spot.  When you find it, you’ll know. In the illustration above, the Tender Spot is found at the circle with the letters TS in it. This is the area you will rub at the beginning of every tapping round. Over time, this spot will become less tender as it is regularly activated.

While rubbing this spot, say a simple Set-Up Phrase which consists of briefly stating the problem and ending with a positive statement like this one:

Even though I have this (state the problem), I choose to love and accept myself just the way I am.

Repeat this Set-Up Phrase three times as you continuously rub on the Tender Spot on your chest.

If you prefer, you can tap on the Karate Chop point on the side of your hand as you say this initial Set-Up Phrase three times instead of rubbing on the Tender Spot. This Karate Chop / Side of the Hand point is described below.

The Tapping Points

I’m now going to review the key tapping points that you will be using in Your Inspiring Life. Please refer to the illustration above for additional clarification of where to find these points. It doesn’t matter which side you tap on or which hand you use. You’ll want to use a couple of fingers to tap with a moderate amount of pressure to be sure you’re activating the point. Your tapping certainly shouldn’t be hard enough to hurt.

Be aware, however, that some of the points are likely to be tender on you; this indicates that these are places in your energy system that need attention. As you tap regularly and open your energy meridians, these spots will likely become much less sensitive.

The Points

1. The first one is right on top of the beginning part of your eyebrow.

2. The second is at the outer corner of your eye socket, right on the bone there.

3. The third is under your eye at the edge of the eye socket bone as well, directly down from your pupil when you are looking straight ahead.

4. The next point is just above your upper lip, half way between the base of the nose and the lip in that indentation there.

5. The next point is on your chin right at the fold about halfway between the lower lip and the tip of your chin.

6. The next point is just below your collarbone. To find this point, go back to that u-shaped indentation at the base of your throat and go about one inch down and one inch over, just under your collar bone.

7. The next point is under your arm, about four inches below the armpit on the side of your body. For women, this is usually right in the middle of your bra strap.

8. The next tapping point is on the side of your hand at what we also call the Karate Chop point. This point is about halfway between the base of your pinkie and your wrist, at that fleshy part on the side of your hand. This is the part you want to tap on.

Step Three: Tapping with the Reminder Phrase

Next, you say the simple Reminder Phrase you came up with before as you tap on each of these tapping points about seven times each. For example, as you tap on each point, you would say, This sadness that I don’t believe in myself and my abilities.

When you get to the Karate Chop point, repeat the Set-Up phrase from above as you tap. For example, you might say, Even though I have this sadness that I don’t believe in myself and my abilities, I choose to love and accept myself just the way I am.

Step Four: Addressing the Remaining Intensity

Now, give the feeling or belief a new intensity rating on a scale of 1 – 10. Generally, these feelings and belief ratings will have improved by the end of one round of tapping, but you may find you still have some residual feelings at the end. If there’s still some intensity left, then continue to repeat the process until you get the belief or feeling down to a zero or a one rating. As you repeat the process, acknowledge the success you’ve had by stating the Set-Up Phrase as “Even though I still have some of this (state the problem)…” and state the Reminder Phrase as “This remaining (state the problem).”

When you still have some residual intensity after one round, I’d really encourage you to go ahead and tap through the process once or twice more to release these remaining feelings. Often, this is all that is needed to shift the energies dramatically and afterwards, you’ll find yourself feeling much more peaceful and centered. Remember, it only takes a few minutes to do one round. Your emotional well-being and your potential for achieving your goals and living a life of inspiration are worth a few extra minutes.

The Nine Gamut Point

The last point we’ll use in the Program is called the Nine Gamut Point and it is used to help balance and align your energies so you can clear an issue more easily. This point is on the back of your hand, between your ring finger knuckle and pinkie knuckle about one inch up between the two tendons there. We’ll be using this process frequently in the recorded processes.

When Things are Not Shifting

Occasionally, an issue does not seem to shift even after a round of EFT. When this happens, there are several potential causes as well as simple remedies to address them. Please go to chapter Twenty-Six: What to Do If You are Not Making Progress with EFT for guidelines help you move through this situation.

The Nine Gamut Procedure

One simple process that often helps when you are not making progress is the Nine Gamut Procedure. This process helps you release any unconscious resistance to releasing this problem that you may have.

To do the Nine Gamut Procedure, continuously tap on The Nine Gamut Point on the back of your hand. Again, this point is between the knuckles of your pinkie finger and your ring finger about one inch up. As you tap this point, do the following to balance both hemispheres of your brain:

1) Close your eyes 2) Open your eyes 3) Look down hard to the right 4) Look down hard to the left 5) Roll your eyes around in a circle 6) Roll them the other way 7) Hum two seconds of a song 8) Count to five 9) Hum two more seconds of a song.

Right after you do the Nine Gamut Procedure, do another round of tapping. You will usually find that this process helps you release the negative intensity around the issue. You may feel a little silly doing this process at first, but give it a try. It really works.

And that’s all there is to it. You’ll get the hang of using EFT very quickly and it will soon become second-nature to tap these points. As you use EFT to rebalance your energy system while you are activating the negative emotion, you are reprogramming your system to release the intensity around a problem and let your innate well-being and wisdom flow.

Quick Reference Guide To the Basic EFT Process

Step One: The Set-Up Phrase

Repeat the following affirmation three times while continuously rubbing the Tender Spot (3” down and 3” over from that u-shaped indentation at the base of your throat) or tapping the Side of the Hand Spot: “Even though I have this (state the problem), I deeply and completely love and accept myself.”

Step Two: The Basic Sequence

Tap about 7 times on each of the following energy points while repeating the Reminder Phrase at each point.

Eyebrow “This (state the problem)”

Side of the Eye “This (state the problem)”

Under the Eye “This (state the problem)”

Under the Nose “This (state the problem)”

Chin at the Ridge “This (state the problem)”

Collarbone 1” Down and 1” Over “This (state the problem)”

Under Arm about 4” down “This (state the problem)”

Side of the Hand “This (state the problem)”

EFT illustration

Step Three: Restate the Set-Up Phrase

Restate the set-up phrase above while tapping on the Side of the Hand Spot: “Even though I have this (state the problem), I deeply and completely love and accept myself.” Take a deep breath at the end of each round.

Step Four: Repeat

Repeat steps one through three until the intensity is down to a zero or one.  As you repeat the process, acknowledge the success you’ve already experienced by stating the Set-Up as: “Even though I still have some of this (state the problem)…” and state the Reminder Phrase as: “This remaining (state the problem).”

The Nine Gamut Procedure

If you are not making progress with EFT, use the following process to release any unconscious resistance to releasing this problem. Continuously tap on the Nine Gamut Point on the back of your hand. This point is between the knuckles of your pinkie finger and your ring finger about one inch up on the back of your hand. As you tap this point, do the following to balance both hemispheres of your brain:

1) Close your eyes 2) Open your eyes 3) Look down hard to the right 4) Look down hard to the left 5) Roll your eyes around in a circle 6) Roll them the other way 7) Hum two seconds of a song 8) Count to five 9) Hum two seconds of a song.

Remember, if you are still not making progress with EFT, then see Chapter Twenty-Six: What to Do If You’re Not Making Progress with EFT for additional ideas.

Essentially, that’s all there is to using EFT. In most cases, you will be able use this simple procedure to clear all kinds of negative emotions and beliefs. Don’t let the simplicity of the process fool you, however. It truly is a powerful tool that can help you in every area of your life.

 


 

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