The EFT Tapping Procedure — The “EFT Basic Recipe”
1. Select the problem that you would like to address with EFT
Most of our current emotional problems are due to painful experiences we had growing up. Therefore, the most effective way to really heal current problems in your life is to apply EFT to the painful memories that are the source of those problems. In addition, it is also possible to apply EFT to relieve in-the-moment difficult emotions (e.g., anxiety, anger, sadness), food and substance cravings, physical pain in the body and many other problems.
2. The EFT “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. (For more information on creating effective reminder phrases, see the last sections, Picking Good Reminder Tapping Phrases and Using EFT to Heal Painful Memories, at the bottom of this page.)
a. My best friend moved away and I was alone (title of memory).
b. I’m afraid of flying.
c. I have a burning pain in my left shoulder.
d. I’m craving ice cream.
e. I’m furious at Jan for going behind my back.
3. Rate the Pain or Intensity Level
Assess on a 0 to 10 scale how painful the memory is or how intense the emotion or pain is, where 0 is no intensity at all and 10 is the maximum intensity you can imagine. It is not important that this number be totally accurate. It will only be used to generally track our progress, so don’t worry about being exact.
4. Perform the Set-up Affirmation
You do the set-up affirmation by saying a self-acceptance affirmation three times while tapping on the karate chop point. The self-acceptance affirmation has the following form:
“Even though ______________, I deeply and profoundly accept myself.”
The blank is filled in with the reminder phrase that you came up with in step 2.
For example: “Even though I’m craving ice cream, I deeply and profoundly accept myself.”
5. The EFT Tapping Sequence
Perform two passes through all ten points:
Say the reminder phrase while quickly tapping on each point. You will say the reminder phrase once per point. This is just the reminder phrase without the “even though” and “I deeply and profoundly accept myself.”
It is important to stay focused on the memory or feelings while tapping on all of the points. When you have done all ten points, you have completed one pass through the points. Repeat this for a second pass.
The combination of the Set-up Affirmation and two passes through all of the points is considered the EFT Basic Recipe.
6. Reassess the Pain/Intensity Level
Reassess the pain level of the memory on a scale of 0 to 10. If the tapping is working, your pain level should come down around 1 – 3 points per basic recipe. It may come down even more.
7. Perform Another EFT Basic Recipe Until Done
Repeat steps 4 through 6 to apply another EFT basic recipe to the memory or painful emotions. However, if your pain level came down at all, then we change the wording of the set-up affirmation and reminder phrase a little bit to acknowledge the progress that has been made.
The set-up affirmation becomes:
“Even though I still have some _____________, I deeply and completely accept myself.”
The reminder phrase becomes:
You keep applying the EFT Basic Recipe to your painful memory or emotions until the pain level, including all of the associated emotions, goes down to zero. At this point, that memory will be completely healed or you’re in the moment emotions relieved.
Using this minimal version of EFT, you will tend have a 40 – 50% success rate. There is more to learn about EFT in order to get much better success rates (mine is over 97% at this time).