Tapping, also known as EFT ( Emotional Freedom Technique) is a universal healing tool that clears physical and emotional blocks like stress, anxiety, phobias, emotional disorders, chronic pain, addiction, weight control and limiting beliefs within our bodies. Tapping therapy is based on ancient Chinese acupressure and modern psychology. We can tap on certain meridian points while focusing on our emotional or physical  issues; and we can clear our blocks and bring our bodies back to a balanced state.

As most of us are aware our bodies have energy that runs through it. The energy travels along pathways also known as meridians. Tapping is used to release blocks that are created throughout a person’s life that they’ve been carrying with them like fears, phobias, limiting beliefs, anxiety, traumatic events etc… In order for us to live a balanced life the energy must flow freely within our bodies.

The basic technique requires you to focus on a negative emotion, a fear, unresolved problems, a bad memory or anything else that’s been bothering you while maintaining your mental focus on the issue. Use your fingertips to tap 5-7 times on each of the meridian points while concentrating on accepting and resolving the negative emotion. Doing this will access your body’s energy, restoring it to a balanced state.

Tapping has some similarities to acupuncture, they both access the meridian system to balance the body, but unlike acupuncture tapping doesn’t use needles.

Tapping is a simple and painless technique that can be learned by anyone.

In 1980, there was a psychologist by the name of Dr.Roger Callahan who had a patient named Mary, who suffered from a severe water phobia. This fear of water controlled her life on a daily basis prohibiting her from doing basic things like taking a shower or even going to the beach. He had been working on her case for 18 months and tried many different therapeutic approaches such as client-centered therapy, rational-emotive therapy, systematic desensitization, hypnosis and other therapies, but she continued having nightmares and was so afraid that the water might actually kill her.

During one of their sessions Dr. Callahan guided Mary through specific tapping points with her fingers under her eye and where the stomach meridian begins. Surprisingly , Mary got instant relief from the phobia. Dr. Callahan wanted to be sure that it was gone so he took her to the house swimming pool and Mary walked right in with no fear at all.

Based on this incredible discovery Dr. Callahan was on a mission to develop and refine this technique which he called “Thought Field Therapy” It was fairly complex, and required a trained practitioner to use specific algorithms and techniques to determine which meridian points to stimulate to obtain the desired results.

Gary Craig, an engineer in California, trained under Dr. Callahan  in the 1990’s, learning the procedures for TFT ( Thought Field Therapy). As time passed, he began to improve the process by creating a more simple tapping sequence that could be easily learned and repeated, even by the patient him/herself.

The result was the development of a new type of therapy that Gary Craig named EFT (Emotional Freedom Techniques)

Here’s how it works.

In this example, we’ll focus on stress. 

  1. Identify the issue:  What you do here is identify the issue that’s bothering you. Is it general stress or is it a specific situation or issue that’s bothering you right now.
  2. Test the Initial Intensity: How does this stressful issue make you feel at this moment? On a scale from 0 – 10, rate your stress level with 0 being the lowest stress and 10 being the greatest.
  3. Design a setup statement: Your setup statement should acknowledge the problem you want to deal with, then accept yourself in spite of it. 

Setup statement examples:

“Even though I feel all this stress, I deeply and completely accept myself.”

“Even though I’m feeling stressed about my financial situation, I deeply and completely accept myself.”

“Even though I feel stressed when I think about ______, I deeply and completely accept myself.”

“Even though I’m worried about my sick father, I deeply and completely accept myself.”

“Even though I’m nervous about my presentation tomorrow, I deeply and completely accept myself.”

Let’s start tapping

Don’t forget to rate the intensity of your issue on a scale from 0-10 on a piece of paper before you begin tapping. ( Ie., My pain level is a 9)

  • With the fingers from one hand start tapping the Karate chop point on the other hand. The Karate Chop point is the outer edge of your hand opposite your thumb. Generally your dominant hand is the one that does the tapping.
  • While simultaneously tapping the karate chop point say the setup statement you’ve created.
  • Now tap 5-7 times on each of the remaining tapping points shown in the Sequence Points diagram. As you tap on each point say a simple Reminder Phrase such as, “My stress” or “my anxiety” or “my financial situation”  to help you tune into the issue.

Top of Head (TH)
Directly on the crown of your head.

Eyebrow Point (EB)
Where the eyebrows begin, closest to the bridge of the nose.

Side of Eye (SE)
On the bone directly along the outside of either eye.

Under Eye (UE)
On the bone directly under either eye.

Under Nose (UN)
The area directly beneath the nose and above the upper lip.

Chin Point (CP)
This is the area just below your bottom lip and above the chin, right in the crease.

Collarbone Point (CB)
Starting from where your collar bones meet in the center, go down an inch and out an inch on either side.

Under Arm (UA)
On your side, about four inches beneath the armpit.


Test the Intensity Again:

Now that you have completed 1 full round of tapping, focus on the problem and ask yourself; What is the intensity now compared to when you started?
Using the same rating scale give it a number from 0 – 10.  Did you notice a shift? If your stress level is still higher than 2-3 , keep tapping through the same sequence from the beginning until the stress is gone. (roughly 5 full rounds) You can change the setup statement if the issue is still lingering.


“Even though I have some remaining stress, I deeply and completely accept myself.”

“Even though I’m still a little worried about my finances, I deeply and completely accept myself.”

Tips for correct technique.

  • Use firm but gentle pressure
  • You can use 2 or 4 fingers
  • Some of the meridian points have two points, you can tap on either side or both at the same time. Example: The eyes, collarbone and under the arm.

CONGRATULATIONS!  You just completed your first tapping sequence.

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