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Are you curious about EFT Tapping?

In this post, I’ll cover the basics of EFT and guide you through a script you can use to start your own EFT Tapping practice. You can also check out this post where I talk about how I use EFT as a spiritual practice. Now, let’s get to it!

What is EFT, anyway?

EFT stands for Emotional Freedom Technique, and is part of an emerging field known as “energy psychology”. It was developed by Dr. Roger Callahan in 1979, and the algorithms properly known as EFT were developed by Gary Craig, a student of Dr. Callahan.

EFT is a combines cognitive therapy and the energy meridians of Chinese medicine. Like acupressure, tapping increasing endorphins, the body’s feel-good neurotransmitter. This is why even without a specific focus, tapping can elevate your mood.

Tapping calms the nervous system (turns off the stress response of the amygdala), restores the balance of energy in the body, and helps rewire the brain to respond in a more positive way (reprograms the hippocampus, which signals the amygdala) by stimulating energy meridians while focusing on negative thoughts, emotions, or physical sensations. It also retrains the limbic response quicker than traditional exposure therapy while creating less stress doing so.

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What Scientific Support is There for the Effectiveness of EFT?

The field of “energy psychology” has been accepted as an “evidence-based approach” by Dr. David Feinstein, a clinical psychologist who served at Johns Hopkins School of Medicine, and is favorably comparable to standards set by the Society of Clinical Psychology (part of the American Psychological Association).

There have also been Studies from Harvard Medical School in the last decade that have shown evidence of the effects of EFT on the brain and nervous system through fMRI and PET scans.

How can EFT help me?

Like acupressure, tapping increasing endorphins, the body’s feel-good neurotransmitter. This is why even without a specific focus, tapping can elevate your mood.

It halts the fight-or-flight response and helps us be less reactive so we can instead act from a place of mindfulness.

One of the best things about EFT is that it requires little effort in exchange for immediate benefits.

Tapping helps you live more fully in the present by giving you a means to process and release the past.

For those who practice yoga, EFT can be thought of as a process that supports saucha – purifying the mind and body of emotional stagnation.

Tapping is a great partner to traditional coaching because it can help you clear and move through the limiting beliefs you discover and lay the foundation for a new mindset.

How will EFT make me feel?

Tapping usually makes one feel more relaxed, present, and grounded, however, since it can also help release repressed emotions, it’s important to tap at your own risk and consult a licensed professional should any severe emotional stress arise.

When you are able to move through the emotions you feel during tapping, you will feel a sense of relief and lightness around the issue.


 

 

How Do I Get Started with EFT?

First, let’s get familiar with the tapping points:

An EFT Tapping sequence usually begins by using what is referred to as the “karate chop” – tapping on the side of the outside of the hand, followed by the remaining 8 points shown in the pictures below:

  • top of the head
  • inner eyebrow
  • outer eye
  • under the eye
  • under the nose
  • under the mouth
  • collarbone
  • under the arm
     

It is not necessary to use each point in a sequence, however, it is recommended for maximum benefit

Now that we’ve covered the basics, let’s dive into a simple EFT sequence you can use to help yourself feel more grounded and present. I’ll be using the statement “I am grounded, peaceful, and calm”, and “I release all stress and stagnation from my mind, body, and spirit” as we tap. This method works best if you say it out loud, but you can say it silently if that is more comfortable for you.

 

  • Find a comfortable sitting position
  • Begin by closing your eyes and taking 3 deep breaths to help prepare your body
  • Gently open your eyes, and just follow along with the guide below. For simplicity, I’m only tapping on one side of my body at a time, but you may feel like doing both at once. Either is fine. You can also switch between different sides if that feels more natural to you. Let’s begin with the karate chop tapping point.
  • I am grounded, peaceful and calm (karate chop)
  • I am grounded, peaceful, and calm (top of head)
  • I am grounded, peaceful, and calm (between brows)
  • I am grounded, peaceful and calm, and I release all stress and stagnation from my mind, body, and spirit (outer eye)
  • I am grounded, peaceful and calm, and I release all stress and stagnation from my mind, body, and spirit (under eye)
  • I release all stress and stagnation from my mind, body, and spirit (under the nose)
  • I release all stress and stagnation from my mind, body, and spirit (at the chin)
  • I release all stress and stagnation from my mind, body, and spirit (at collarbone)
  • I am grounded, peaceful and calm, and I release all stress and stagnation from my mind, body, and spirit (under the arm)
  • I am grounded, peaceful, and calm (top of head)
  • I am grounded, peaceful, and calm (between brows)
  • I am grounded, peaceful and calm, and I release all stress and stagnation from my mind, body, and spirit (outer eye)
  • I release all stress and stagnation from my mind, body, and spirit (under the nose)
  • I release all stress and stagnation from my mind, body, and spirit (at the chin)
  • I release all stress and stagnation from my mind, body, and spirit (at collarbone)
  • I am grounded, peaceful and calm, and I release all stress and stagnation from my mind, body, and spirit (under the arm)
  • I am grounded, peaceful and calm (karate chop)
  • Close your eyes and take 3 deeps breaths. Notice how you feel in mind, body, and spirit.
  • You may wish to journal about any emotions that came up during your practice, or about your general experience.
  • You can repeat the above sequence if needed, as many times as you’d like.
  • That’s it! You’ve just completed your first EFT tapping session!

 

 

Want to experience more EFT?

I just opened up my Facebook Group, The Space Between Sanctuary, where I will soon be sharing EFT videos and other special content just for members. This group gives you a sacred community online to connect with, and tools for your spiritual and personal growth journey. Click the button below to learn more!

And don’t forget to check out the eBook below for tons of self-care ideas, plus journaling prompts and a tracker to keep your commitment strong.

 

Until next time,

 

April

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