EFT International Free Tapping Manual · Introduction A woman comes into the practitioner’s...

*AAMET International (Trading as EFT International (EFTi), UK registered charity number 1176538)

© 2019 All Rights Reserved

Free Tapping Manual A Comprehensive Introductory Guide

to EFT (Emotional Freedom Techniques) Update Version 3.1 | April 2019

Originally Authored by: Betty Moore-Hafter, Jade Barbee,

Carna Zacharias-Miller and Lynne Shaner, Ph.D.

New Edition Co-Authored

and Edited by: Betty Moore-Hafter, Jade Barbee

Shoshana Garfield, Ph.D., and members of the EFT International Executive, Research, Accreditation and Training Boards



The EFT International Free Tapping Manual A Comprehensive Introductory Guide to EFT (Emotional Freedom Techniques)

©2019EFTInternational,newlyrevisededition.

Co-updatedandeditedby:BettyMoore-Hafter,JadeBarbee,ShoshanaGarfieldPhD,andmembersoftheEFTInternationalExecutive,Research,AccreditationandTrainingBoards

Originaleditionpublished©2010asTheEFTfreeManualbyEFTfree.net.OriginalAuthors:JadeBarbee,BettyMoore-Hafter,LynneShanerandCarnaZacharias-Miller

Allrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyanymeans,electronic,mechanical,photocopy,recording,orotherwise,withoutpriorwrittenpermissionfromEFTInternationalwiththeexceptionofshortexcerptusedwithacknowledgmentofpublisherandauthors.Theinformationinthismanualisnotmeanttodiagnoseortreatanyindividualdisease,andcannotbeusedinplaceofmedicalorpsychologicalcare.

Disclaimer

WhileEFThasproducedremarkableresults,itmuststillbeconsideredanexperimentaltechnology.Byutilisinganyoftheeducationaltoolsorstrategiescontainedherein,youagreetotakecompleteresponsibilityforyourmentalhealthandforyouremotionalandphysicalwellbeingineveryway.NeithercanEFTInternationalnortheindividualauthorsbeheldliableforhowyouchoosetouseEFT.WerecommendthatifyoufeelinanywayreluctanttousetheEFTapproachesinthismanualforyourselforothers,pleasedonot.Instead,consultaqualifiedprofessional.Bymovingforwardwithutilisingthismanual,youagreetothisdisclaimer.

Thank You

WeoffertheEFTInternationalFreeIntroductoryTappingManualwithappreciationtoEFTdeveloperGaryCraig,whohascreativelyandgenerouslytaughtthehealingartofEFTtohundredsofthousandsofpeople.Muchofhispioneeringlanguageandmanyofhiskeyconceptsarereflectedthroughout.WealsohonorthecontributionsoftheskilledpractitionerswhohaveinfluencedallofusandhelpedshapethepracticeofEFTovertime.EFTwasreleasedintothepublicdomaininDecemberof2009.



Table of Contents

Introduction...................................................................................................................4

WhatIsEFT(Tapping)?..................................................................................................6

Emotions,TheBody’sEnergySystemandTheBrain.....................................................7

TheEFTProcess:AnOverview......................................................................................9

HowtoDoEFT:DetailedInstructions.........................................................................12

TheImportanceofZeroingIn,AddressingAspects&GettingToTheCore...............18

VariationsOnTheSetupPhrase.................................................................................28

QuestionsandAnswers..............................................................................................30

IntroductiontoArtofDelivery...................................................................................37

IdentifyingaPositiveVisionandHandlingTail-enders...............................................48

Troubleshooting:CommonObstacles........................................................................50

TappingExercise:ThePersonalPeaceProcedure......................................................53

TheScienceBehindEFT..............................................................................................58

AboutThisManual.....................................................................................................65

Introduction

Awomancomesintothepractitioner’sofficeandisdistraught;shehasbeensofrightenedofdrivingforthelasttwoyearsthatherwholelifehasbeenorganizedaroundthefear.Anhourlater,sheishopefulandexcitedaboutdriving,andaweeklatershecomesbackbeaming,reportingthatshehasbeendrivingallweek,andfeelswonderful.

Whathappenedduringthathour?Agentle,effectiveEFTsession.Otherstoriestellofgrindingpanic,anxiety,fears,orchronicpainthatgobacktoearliertraumaandmaytakemanysessionstounravel.

Evenincasesofextremeseveretrauma,whichmaytakeyearstoaddresssatisfactorily,thetreatmentlengthisdramaticallyrapidcomparedtotraditional“talkingonly”therapies.OneEFTclientweknowhadseverechildhoodabuseleavingherwithdiagnosedmentalillness.After23yearsofpsychotherapy,shestillhadprominentPTSDsymptoms.Withafurther8yearsofEFTandotherEnergyPsychologymodalities,herPTSDsymptomscompletelyclearedandshehassinceexperiencedprofound“post-traumatic”growth.

Themoralofthisstoryisthatnomatterhowchallengingandintrusivesymptomsmaybe,EFTmayhavegreatwonderstooffer.Thesessionsandstoriesareinfinitelyvaried,butwhatiscommontothemallistheeffectiveapplicationofEFT(EmotionalFreedomTechniques).EFTisindeedaremarkable,life-changingtool.

EFTcanhelpyouvalue,explore,andtransformyouremotionalreality–thethoughts,beliefs,andemotionsyoucarrywithyou.Weinviteyoutoexperiencethisprocessforyourself.OneofthegreatattractionsofEFTisthatyoucaneasilylearnthebasicsandthatevenasabeginner,youcangetsignificantbenefits.

CreatedbyateamofEFTInternationalAccreditedEFTTrainersandAccreditedAdvancedPractitioners,thiscomprehensiveintroductorymanualwillconveybeginnerprocessesofhowtoapplyEFTeffectively.ThismanualcannotreplaceproperEFTtraining,andyouarestronglyencouragedtoseekfurthertrainingfromqualifiedEFTInternationalAccreditedTrainers.

Ofcourse,themoreyoupracticeit,themoreyouwillgetoutofit.Forthisreasontoo,EFTInternationalheartilyrecommendshands-ontrainingbyEFTInternationalTrainers.VisitEFTInternational.orgtolearnmoreaboutEFTtraininginalocationnearyou.



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EFT Can Help to:• Relievestressandpromotegeneralrelaxation

• Releaseandtransformpainful,uncomfortableor“negative”emotionslikeanxiety,sadness,anger,guilt,frustration,etc.

• Improveoreveneliminatesometypesofphysicaldiscomfortorpain

• Healtheeffectsofemotionaltraumawhetheryouremembertheincidentornot,andwhethertheemotionaltraumacamefromoneeventormany

• Diminishcravingsforfoodandaddictivesubstances

• Resolvefinancialblocksandhelpuschangeourfinancialbehavior

• Addressrelationshipproblems

• Resolveemotionaleatingandweightissues

• Ameliorateorrelievesymptomsfromdiagnosedmedicalconditions

• Relievephobiasandotherfears,irrationalorotherwise

• RelievethesymptomsofPTSD

• Fosterbettersleepandsleephabits

• Increaseself-esteem,clear-thinking,positivefeelingsandasenseofgreaterpeace

• Improveperformance(artistic,professional,athletic,sexual,etc.)

• Maximizecreativity,visioning,andgoalsetting

• Increaseenergyandproductivity

• Empowerchildren,parentsandfamilies

• Benefitthelivesofanimals

• Promotespiritualgrowth,self-empowermentandconfidence

• Moveusbeyondself-limitingbeliefsandopenustowardsgreaterpossibilities

• Andsomuchmore...



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What Is EFT (Tapping)?

EFT(EmotionalFreedomTechniques)or“Tapping”isabody/mindself-helpmethod.Itcombinesagentletouchtogetherwithmindfulandvocalattentiontothoughtsandfeelings.EFTinvolvestappingwithourfingertipsonacupuncturepointsonthehands,faceandbodywhilefocusing(temporarily)uponanissuewewishtoresolve.

WhileongoingscientificresearchcontinuestodocumentandvalidateEFTasaneffectivetreatmentworthyofbeingmainstreamed,whatisremarkableisthatitworkssowell.

EFTallowsustoreleaseandtransformthewayuncomfortablefeelingslikehurt,guilt,fear,orangermaybeaffectingourexperience.EFTcanalsobeusedtohelptransformthethoughtsandbeliefsbehindouremotionalexperiences.Afterjustafewroundsoftapping,peopleoftenreportfeelinglighterandcalmerandabletobreathemoreeasily–almostasiftheynowhavemorespaceinside.Theymayreportthattheirthinkinghaschanged,theyhavegainednewinsightsorthattheyarefeelingbetter,overall.

Aswebegintonotice,acknowledge,andtransformhowwecarryouremotions,webegintoseejusthowthismaybecontributingtopain,illness,orotherpersonalchallenges.ByusingEFT,wecanreconnectwithourinnatesenseofunshakeablewellbeing.

DevelopedbyengineerGaryCraigandinspiredlargelyfromtheworkofDr.RogerCallahan,EFTiseasytolearnandflexibleenoughtobeusedbyanyone.AsweexploreEFTforourselves,webecomeempoweredtorespondtoourownemotionalstatesandhelpourselvesfeelbetter.Withtheaidofthissimpleandnaturalhealingtool,wecandiscoverjusthowourthoughts,beliefs,andemotionsaffectourbodiesandourlives–andhowwecanmoreconsciouslymakethechangeswedesire.

EFTInternationalTrainersofferhands-onworkshopswhereyoucanlearn,practiceandexperienceEFT.Visitaametinternational.orgtofindanEFTworkshopinyourarea.

StudentspracticetappingtogetherinanEFTInternationalEFTLevel1class,2013



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“Emotionsareourbody’sreactionstoourthoughts.”

–EckhartTolle

Emotions, The Body’s Energy System and The Brain

EFTworkswiththebody’ssubtleenergysystem–anetworkofenergypathways,calledmeridiansinTraditionalChineseMedicine.Somepeopleareveryskepticaloftheexistenceofpathwaysthatpreviouslycouldnotbedetected.However,withthedevelopmentofmoresophisticatedmedicaltechnologies,theexistenceoftheprimovascularsystemhasbeenestablished.Thesedocumentedpathwaysareaccessibleviaspecificlocationsonthebodycalledacupoints.

Acupunctureusesneedlesonthesepoints,ostensiblytoreleasestuck,stagnantenergyandrebalancethesystem;acupressureusesfingerpressure.EFThasbeencalledapsychologicalversionofacupuncture,asthesimpleprocessoftappingcertainacupointswhilefocusingonanemotionalupsethastheeffectofreleasingtheintensechargeoftroublingemotions.

Whenweareupset,anduncomfortableemotionslikeworry,fear,orguiltarise,itfeelsasifoursystemsarenolongerinastateofpeacefulharmony.Inthiscase,whatifourbodyistellingusthatsomethingwearefeeling(orthinking)requiresourattention?

WecanthinkofEFTashelpingrebootourpersonalenergysysteminrelationtotheissueathand,similartothewaywerebootacomputer,whichhasgottenstuckorhascrashed.EFTcanhelpusresetourpersonalenergysystemlittlebylittleatapacethatisrightforus.Onceoursystembegins“rebalancing”aswetap,weusuallystartfeelingbetter–morerelaxed,peacefulandserene–inrelationtoourspecificproblemorissue.

Ourbody,mind,andemotionsareintricatelyconnected.WhenweapplyEFTtosomethingthatisbotheringus,wecanfeeltheshiftinourthoughts,ourfeelings,andourbodilyresponses(i.e.stressortension).

PracticingEFTinacombinedLevel1&Level2course,2011



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Uncomfortableemotionshaveanenergypatterntothemthatwecanfeel(i.e.feelingbad),andwecanbekeenlyawareofthechangeintheenergy(i.e.feelingbetter).UsingEFT,wemaygetnoticeablereliefandease–quantumleapsofhealing–withseeminglyinsurmountableproblems,oftenwherenothingelsehasworkedinthepast.

EFT and The Brain

AnotherreasonwhyEFTworkssowellistheeffectthatitoftenhasonthebrain.Scansofthebrain,includingfMRIs(functionalMRIs),haveshownthatthestimulationofacupointswithneedlessendssignalsdirectlyintothe"survival"partsofthebrainwherethefight-or-flightpartofuslives.Wordsalonecannotreachtheseareasofthebrain,whichdonothavedirectneuralconnectionswithrationallanguagecenters.

ItmaybethatEFT,whichinvolvesacupointstimulationwithtapping,reachesthesurvival-instinctmechanismofthebrainandhelpstoreprogramourreactionsatthatlevel.Thisfeatureisnotavailableinmanymodalities.

Whenweareunderstress,thepre-frontalcortexofthebraingoes“offline,”andourbodybeginsfloodingwithadrenalineandcortisol.TheEFTinterventioncanhelpcalmtheamygdala,facilitatethereleaseofcalmingchemicals,andbringusbacktoamoreresourcefulstate(seepage56).

Forfurtherresearchinformation,notesandlinks,seeTheScienceBehindEFTsection(page54)orexploretheScienceandResearcharchivesavailableatEFTInternational.org.



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The EFT Process: An Overview

WefirstpresentashortversionofEFTthatiscurrentlyusedworldwidebyamajorityofEFTpractitioners.EFTInternationalcallsthistheStandardEFTProtocol.Thecompleteoriginal“BasicRecipe”fromclassicalEFT(uponwhichtheStandardProtocolisbased)istaughtonpage26.Werecommendthatyoulearnboth.

1.Noticesomethingthatisbotheringyou.Itmightbeafeelinginyourbodyoraspecificthoughtinyourhead.Forthesakeofthisexercise,let’snameyourbothersomeissue"stress."Nowratetheintensityonascaleof0-10(where10istheworst).Howintenseisthisparticularstress?

2.DotheEFTSetup.ToperformtheSetup,tapontheSideofHandpoint(outsideedgeofhand,fig.1)andrepeatthefollowingphrasethreetimesperclassicEFT:

“EventhoughIhavethis‘stress,’Ideeplyand completelyacceptmyself.”

3.TapthroughtheSequence(fig.2).BeginattheTopofHeadpointwhilstrepeatingaReminderPhrase.TheReminderPhrasestatestheissueandkeepsyourattentionontheenergyoftheproblemwhileyoutap:

TopofHead(TOH):“Thisstress...”

Gentlytapseveraltimes(7to10orso)oneachoftheseacupointswithyourfingertips,whilstsayingyourReminderPhrase: EyebrowPoint(EB):“Thisstress...” SideofEye(SE):“Thisstress...” UnderEye(EU):“Thisstress...” UnderNose(UN):“Thisstress...” ChinPoint(CH):“Thisstress...” CollarbonePoint(CP):“Thisstress...” UnderArm(UA):“Thisstress...”

4.Check-InandMeasure.Pausetonoticetheeffectsofthetappingonyourspecificissue–thespecificstressyouidentified.Reassesstheintensitylevel.Hasthe



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numberchanged?Whatnumberdoyougivetheintensitynow?Ifyoucan’tthinkofthenumber,justmakeyourbestguess.

5.RefocusandRepeat.Refocusonyourissueandrepeatthetappingprocessagainifyournumberisgreaterthanazero.Thesecondtimearound,weoftenchangethewordingasfollows:

Setup:“EventhoughIstillhavesomeofthisstress,Ideeplyandcompletely acceptmyself…”(repeat3x)

Sequence:“Thisremainingstress”(oneachofthepoints,startingwiththe TopofHead)

Notes on the Setup:

• TheacupointusedfortheSetupwashistoricallycalledtheKarateChoppoint.EFTInternationalprefersthewordingSideofHandforreasonsofculturalsensitivity,abbreviation“SOH.”

• GaryCraig’slatestversionofEFTrecommendssayingtheSetuponlyonce.TheauthorshighlyrecommendthatnewcomerstoEFTrepeattheSetupphrasethreetimes(forthoroughness).ThroughoutthismanualwewillfollowtheclassicversionofEFT(sayingtheSetupthreetimes).

• Somepeoplebristleatthephrase“Ideeplyandcompletelyacceptmyself.”Ifthisisthecaseforyou,adjustorflexthesecondpartoftheSetupsothatitfeelsmoretruetoyou(e.g.EventhoughIhave[thisissue],thisiswhereI’matrightnoworEvenThoughIhave[thisissue],Iwanttodeeplyandcompletelyacceptmyself).

• GentlyrubbingtheSoreSpot(fig.4)isanalternativetotappingtheSideofHandpoint.Thiswillbeexplainedinalatersection.

Notes on Top of Head (TOH) and Additional Points:

• IntheStandardEFTProtocol,TopofHeadcanbeusedFIRSTorLASTintheSequenceofTappingPoints.Bothhavebeenpopularthroughtheyears.Werecommendthatyoudecideandbeconsistent,whetheryoubeginwithTop



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ofHead(TOH),aswehaveshownhere–orbeginwiththeEyebrowPoint(EB)andendwithTopofHead(TOH).

• Additionalpoints,suchastheFingerPointsandtheGamutSpotwereapartoftheoriginal,longerversionofEFT.Manypeopleliketoaddthemattimestoenhancetheprocess.ThesearenotconsideredpartoftheEFTInternationalStandardProtocolandsoarenotincludedhere.YoucanfindoutmoreaboutOriginalEFT,whichincludestheseadditionalpoints,onpp.27-29ofthismanual.

Example “Round” of Tapping

Next,wewilldoafullroundoftapping.AroundisanEFTSetupandSequencedonetogether,onetime:

1.Noticesomethingthatisbotheringyou.Useashortphrasethatdescribesyourissue.Thisphrasecomesfromyourwords–yoursubjectiveexperienceoftheissue.Measuretheintensity.Howintensearethesewordsonascaleof0-10?

“I’mafraidoflosingmyjob.Abouta7”

2.DotheSetup.TappingtheSideofHand(SOH),saytheSetupphrasethreetimes:

“EventhoughI’mafraidoflosingmyjob,Ideeplyandcompletelyaccept myself.”

3.TapthroughtheSequence(startingwithTopofHead),andspeaktheReminderPhraseateachpoint:

“I’mafraidoflosingmyjob...”or“fearoflosingmyjob”

4.Check-inandMeasure:Afteroneroundoftappingallthepoints,whatisyourintensityontheissuenow?

5.RefocusandRepeat:Ifyournumberisnotyetatzero,repeattheprocessagain,beginningwiththeSetup(onSideofHand3x)

“EventhoughIstillhavesomeofthisfearoflosingmyjob...”

andproceedingthroughtheSequence(sayingaReminderPhraseoneachpoint,startingatTopofHead):

“Thisremainingfearoflosingmyjob”



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6.Check-in,Measure,RefocusandRepeatasnecessaryuntilyourissueisaslowasitwillgo…

How to Do EFT: Detailed Instructions

1. Focus on the Problem

Beforebeginningtotap,takesometimetobecomeawareofwhatyouwouldliketoworkon.Youcanfocusupona“negative”emotion,abodysensation,oramorecomplexproblem–whateverfeelsintenserightnow.Justtakeadeepbreathandsitwithwhateveriscomingup.Whatisbotheringyou?Themorespecificanddetailedyoucanbe,thebetter.

Sometimestalkingwithyourselforsomeoneelsecanhelpyougainclarityaboutwhatfeelsmostintense.Itisespeciallyusefultonoticehowyouexperiencetheemotioninyourbody-liketightnessinthechestoraknotinthestomach,forexample.Inotherwords,howdoyouknowyouarefeelingwhatyouarefeeling?

Givetheproblemaname.Forexample,

Thisstressfromwork

Thissadnessaboutthebreak-up

Thisfearofflyingthatmakesithardtobreathe

Thisheadache,likeathrobbingbehindmyeyes

HelpfulHint:Ifyouareworkingwithaphysicalissue,consideraskingyourselfafewkeyquestionsandusingtheanswersinyourSetupphrase:

Istheresomethingemotionalgoingonthathasbeenhappeningaslongas youhavehadthisissue?

Howdoyoufeelwhenyouthinkaboutthis?

Iftherewereanemotionalcontributortothisissue,whatmightitbe?

Sometimes,thereisfear,worry,hopelessness,angerorsomeotherstrongfeelingaboutgettingclosertoyourissue.Ifthesefeelingsarepresent,itisimportanttotapforthesekindsoffeelingsbeforemovingforwardwithanythingelse.



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Asyouconsidercontinuing,youmightsensethatyourissuesaretoocomplexorscarytoapproachonyourown.Ifthisisthecase,weencourageyoutoconsiderconsultinganexperiencedpractitioner.

2. Measure the Intensity

Onceyouhaveidentifiedtheissueyouwouldliketoaddress,a0-10scaleisusefulformeasuringthescopeoftheproblem.YoumighthearthisreferredtoastheSUDS–SubjectiveUnitsofDistressScale.Whatnumberdoyougivetothisnegativeemotionorissuerightnow?Isitlow,mediumorhighonthescale?

Somepeopleprefertousetheirhandstoexpresstheintensity:Palmsclosetogetherislow,widerandwiderapartishigherandhigher.Thismethodisespeciallyusefulforchildren.

HelpfulHint:Bydevelopingthehabitofnotingyourintensity,youthenhaveaskilltomeasureyourprogressbeforeandafteryoutap.

3. Create a Setup Phrase and Perform the Setup

TocreateyourSetupphrase,chooseafewwordsthatdescribeyoursubjectiveexperienceoftheproblemorissue:

EventhoughIhavethis[uncomfortableissue/problem,etc.],Ideeplyand completelyacceptmyself

Moreexamples:

EventhoughIhavethisstressfromwork,Ideeplyandcompletelyaccept myself

EventhoughIamsosadaboutthebreak-up,Ideeplyandcompletelyaccept myself

EventhoughIhavethisfearofflyinganditishardtobreathe,Ideeplyand completelyacceptmyself

EventhoughIhavethisheadacheanditisthrobbingbehindmyeyes,Ideeply andcompletelyacceptmyself.



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HelpfulHint:WhilsttheaboveexamplesusethestandardSetupphrase,themosteffectiveSetupstatementsincludewordsthataretrueforyou(seebelow).WediscusssomemorehelpfulvariationsoftheSetuponpage29.

EventhoughIcravethischocolateandIloathmyselfforit,Iwanttodeeply andcompletelyacceptmyself.

Performing the Setup

SpeakyourSetupphrasethreetimesaloudwhilsttappingontheSideofHandpoint.TheSideofHandpointistheoutsideedgeofthehand–thefleshypartbetweenthebaseofthelittlefingerandthewrist(seefig.1):

EventhoughIhavethis___________________,I deeplyandcompletelyacceptmyselfanyway.

Why We Perform the Setup

WecanthinkoftheSetupasawayofpreparingourenergysystemsforhealingandchange–awayofintentionallysofteninganyinternalobjectionstobeingwhollypresenttowhatweareexperiencing.

Historically,theSetupwasconsideredtobethe“correctionforPsychologicalReversal”(seepage29).Tothisday,somepractitionerssayperformingitcreatesamorepositiveenergyorthatspeakingitwhilsttappingallowsustostepbackmoreobjectively–despitetheproblemathand.

Inscientificterms,theSetupappearstotriggerourissueinasafemanner,layingthegroundworkforwhatiscalled“thedisconfirmingexperience.”Hence,performingithelpsunwiretheneurologicalpathwaysbetweenthinkingaboutanissueandourdistressedemotionalresponse.

Alotofusmakestrategiestoavoidourdifficultfeelingsbecausewe’reafraidwearesmallerthanourdistress.Inthislight,theSetuphelpsremindusthatwearealwaysbiggerthanourfeelingsevenifwedon’tthinkweare.

ItmayhelptothinkoftheSetupasasafewayforustoexplore,acknowledge,andexpresstheuncomfortablefeelingswearetrulyexperiencingrightnow.ByperformingtheSetupstatement,wetellthetruthaboutjustwhatwearecurrentlyfeeling.Asweacknowledgethisenergywhilsttapping,weindeedbegintoallowthesefeelingstoevolveandtransform.



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The “Sore Spot”

TheSoreSpotisanalternativetotheSideofHandpointbutinsteadoftapping,werubthisspot.TofindtheSoreSpot,placeyourfingerintheindentationatthebaseoftheneckandgodownabout3”(or8cms)andtotheleft(orright)3”(or8cms).Asthenamesuggests,feelforaspotthatissoreorsensitive.

ToutilisetheSoreSpot,gentlypressandlightlyrub(ortrace)theareawhilstrepeatingtheSetupphrase(insteadoftappingtheSideofHandpoint).

4. Tap Through the Sequence Using the Reminder Phrase

AfteryouhavedonetheSetup,tapthroughtheSequenceofpoints,repeatingaReminderPhraseateachpoint.TheReminderPhrasesimplystatestheuncomfortablefeeling.Itisawaytoholdtheprobleminyourconsciousawarenesswhiletapping,allowingtheenergytotransform.Asarule,usethesameReminderPhraseateachpoint.

HereareexampleReminderPhrasesforvariousissues:

Thisstressfromwork

Thissadnessaboutthebreak-up

Thisfearofflying,it’shardtobreathe

Thisthrobbingheadache,etc.

ToperformtheSequence,taponeachofthesepoints(7to10timesorso)asyouspeaktheReminderPhraseoneachpoint:

TopofHead(TOH),onthecrownofthehead,lightlytapwithallthe fingertips–likegentleraindrops,inacircularmotionifyoulike.

Eyebrow(EB),beginningofeyebrow,taponthebrowbone,nearthecenter oftheface



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SideofEye(SE),ontheboneneartheouteredgeoftheeyeinlinewiththe pupilwhenlookingstraightahead

UndertheEye(UE),onthetopofthecheekboneunderneaththepupilwhen lookingstraightahead

UndertheNose(UN)onthephiltrum(theindentationjustabovethetoplip)

ChinPoint(Ch),intheindentationbetweenthelowerlipandchin

CollarBone(CB),justbelowthecollarbone,nearwherethecollarboneand breastbonecometogether.Fromthemidline,traceunderthecollarbonejust about2”(or5cms)totherightortheleft.

UndertheArm(UA),torsostartingatthearmpit, godownonthesideofthebody4”orabout10 cms(whereabrawouldbeonthebodyinthat area).

Afteryoufinishtapping,relaxandtakeadeep breath.WhenyouhavedonetheSetupandthe Sequence,youhavecompletedoneroundofEFT.

5. Evaluate the Results

Sitforamomentafteraroundoftapping,takingplentyoftimetonoticeanyresultsfromthetappingprocess.Whatareyouawareof?Howdoesyourbodyfeel?Isthereanychangeintheemotionalintensityyouwereexperiencing?Didanythingelsecomeupforyou?

Seeifyouwouldgivethatintensityadifferentnumber.Hasitgonedown?Orup?Ordiditstaythesame?Rateyourintensityagain.Let’ssayyoustartedwith“fear”ata7.Youmaystillfeelfearfulbutthetappingtooktheedgeoffofit,andyouwouldnowrateita5.Orlet’ssayitwentuptoa9andyourmemoriesaremorevivid.Thatmeansyouaretuningintotheproblem.

6. Refocus on the Issue and Repeat the Tapping Process

Forasecondroundoftapping,weoftenchangethewordsslightly.PerformtheSetupthreetimes,beginningwiththeSideofHandpoint:



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EventhoughIstillhavesomeofthis____[feeling](ormoreofthis___ora littlebitofthis____),Ideeplyandcompletelyacceptmyself.

TapthroughtheSequenceagainwiththeReminderPhrase,usingtheword“remaining”whereappropriate:

Eyebrow(EB):Thisremaining_________

SideofEye(SE):Thisremaining_________

UnderEye(UE):Thisremaining_________… Letting the Process Unfold

Asyougothroughroundsoftapping,thingsusuallybegintochange.Youmayfeeldifferentoryoumaybeunabletofindthefeelingatallanymore.Forinstance,thefearmaysubsidetoa3,butnowembarrassmentiscomingupata10!InEFT,wecallthisadifferent“aspect”oftheissue.

Alternatively,feelingsmaybecomemoreintense.Thisisanormaloccurrence.Allthismeansisthatthenumbingyoumayhavebeenprotectingyourselfwithissofteningandeasing.

Strong Emotion

Ifemotionalintensityisrising,itlikelymeansthatyouareonestepfurthertowardsresolvingyourissue.However,iftheintensityfeelslikeitmaybecometoomuchtohandle,itwouldprobablybebesttoproceedwiththehelpofanexperiencedEFTpractitioner.Inotherwords,yoursystemisrespondingtoEFT(emotionalintensityisrising),butprofessionalsupportmaybeneeded.

Whenemotionalintensityishigh,youcanstopworkingontheissueitselfandsimplystopusingwordsandkeeptappingaroundthepoints.Youcaneventouchandholdthepoints(thisiscalled“TouchandBreathe”).Bothmethodsareeffectiveforcalmingyoursystem.Whentheemotiondoesbecomeoverwhelming,whateveryoudo–don'tstoptapping.Keeptappingaroundthepoints,non-stop,untilemotionsbegintosubside.

WeinviteyoutoexploreourdirectoryofEFTPractitionersonAAMET.orgtofindapractitionerthat’srightforyou.



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More on Aspects

Aspectsmayincludefurtherdetailsthatemergeasyoubegintonoticewhatisreallybotheringyou–toneofvoice,certainwordssomeonesaid,aseeminglynewfeeling,etc.Asyoumovethroughdifferentaspects,youwillbeaddressingthecomplexityoftheissue.Besuretorefertoyouroriginalintensityassessmentandgiveyourselfthegiftofnoticingwhathaschangedfromthatstartingpoint.

Athoroughprocessmaytakeyouthroughmanyaspects,changesinthewaytheemotionisshowingupinthebody,possiblysomedeeperissues,andsoforth.Continueratingtheintensityandtappingasyouaddresseachpartthatarises.

Stay(orrefocusyourattention)onwhatismostpresentormostintenseforyouinthismoment.Payingsystematicattentiontoaspectsandtargetingeachaspectwiththetappingisoneofthebestwaystoaddressandremovethechargetoasmanypartsoftheproblemaspossible.Beingspecificgetsthebestresults.

Thenextpagesexplainmoreaboutaspectsandgiveyoufurtherhintsandtipsonhowtobemorespecific.YouwillalsofindmoreEFTstrategiesinourextendedArtofDeliverysection(page38).

The Importance of Zeroing In, Addressing Aspects & Getting To The Core ToincreaseourchancesofgettinggreatresultswithEFT,itisimportantthatwefocusourthoughtsinsystematicwaysduringtheprocess.Ingeneral,EFTworksbestwhenwecanbeasspecificaspossible,wheneverpossible.

Conversely,notgettingspecificsetsEFTuptoworkpoorly.It’slikehavingagreatcarsuchasaFerrariwithnoairinthetires!Allthatisneededisspecificaction,suchasputtingtheairinthetires,andtheneverythingworksbeautifully.AnotherexampleisacanofWD-40,whichisoilthathelpslubricatemetalandfixsqueaks.Tousethisproducteffectively,weneedtoattachastrawtothecansowecantargetwheretheoilgoes,otherwiseitwillsprayallovertheplace,makeamess,andstillnotnecessarilyaddresstheproblem.IntheWD-40example,gettingspecificislikethestraw–ithelpsgettheEFTwhereitneedstogo!



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Zeroing In from Global to Specific

OneofthemostessentialEFTskillsisbeingabletomovefromglobaltospecific.Forexample,whenweareworkingwithalargeorglobalissue,suchas“fearofabandonment,”wemaybetryingtoencompasstoomanyfeelingsatonceforEFTtohaveanynoticeableeffect.Totacklesuchanissue,itisveryimportanttozeroinonspecifics.

HerearesomesamplequestionstogettosomethingspecificthatEFT:

Whenisatimewhensomethinghappenedandyoufeltabandoned?

Whatisthefirsttimeyouexperiencedasenseofabandonment?Whatwas theworsttimeorthemostrecenttime?

Threegoodwaystozeroinandgetspecific:

• Breaktheissuedownintospecificpastevents

• Workwiththeemotionasitisheldinthebody

• Workwithyourowninnerimagery

Breaking an Issue into Specific Events

Tryzeroinginonspecificeventsinyourlifethatyouassociatewiththedistressingfeelings:

EventhoughmyfatheryelledatmeinfrontofmyfriendswhenIwas12…

EventhoughmymotherleftmewaitingforhoursafterschoolwhenIwasin 5thgradeandjustdidn’tshowuptopickmeup…

Eventhoughtheysentmetoboardingschoolbecausetheydidn’twantme around…

Asyoudealwithspecificevents,youwillverylikelyfeeltheemotionsofthosetimes.Bygentlyapproachingtheevent,youstayinchargeoftheEFTprocess.Bycarefullyandthoroughlytappingthrougheachofthedetailsthatfeelupsettinginturn,aswellasallyourfeelingsandthelimitingbeliefsyoutookon,youbringadeepcompletiontotheevent.Youalsobringmuchhealingtotheglobalissuesaswell.



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Body Awareness

Zeroinonwhereandhowyoufeelthefeelinginyourbody.Whatisitlikephysically?Howdoyouexperiencethisemotioninyourbody?

EventhoughIfeeltheabandonmentlikeavoidinmychest…

EventhoughIfeelthefearlikehyper-vigilanceinmyhead,alwayslookingout forwhoisgoingtoletmedownnext…

EventhoughIfeelthisdread–asickfeelinginmystomach...

Often,youwillfeelchangesinthewaythebodyisholdingtheemotion.Thesensationsmaycalmdownorchangeinqualityorevenmovetoadifferentplace.Whenemotionalenergyorphysicalpainappearstomovearoundthebody,andwefollowitwithtapping,thisisknownas“chasingthepain,”asignthatyouareontherighttrack.

Inner Imagery

Zeroinbyusinganimagetorepresentthefeeling.Ifyouenjoyvisualizing,imaginewhattheenergyofthefearlookslikeorfeelslikeforyouandtapwiththeimage.

Eventhoughthisfearislikeasnake,alwayslurkingandreadytostrikeme…

EventhoughthisfearofabandonmentislikeapitI’malwaysabouttofall into…

EventhoughIfeelanoceanofsadnessinme...

HelpfulHint:Imageryisanotherwaytolistentoourfeelings.Aswetap,theimagesoftenbegintochangeastheenergyshifts.Aftertapping,hastheimagechangedinanyway?Whatareyounoticingnowasyoucontemplatetheimage?

Itisoftenveryeffectivetomoveamongstthesewaysofzeroinginasyouworkthroughanycomplexissue.

Addressing Specific Parts of the Issue or “Aspects”

Everyissue weworkonhasmanyparts,manydetails,andmanypossibletriggersfortheuncomfortableemotionthatwearefeeling.RecognizingaspectsandtappingveryspecificallyfordifferentaspectsisacriticalskillrequiredforeffectiveEFT.



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Forinstance,ifyouareafraidofflying,youmayhavemanyaspectsofthatissuetotapon,suchas:

• Asenseofbeingtrapped–Ican’tgetout

• Thefeelingofnotbeingincontrol

• Panicwheneveritgetsbumpy

• Thefearofaterroristbeingontheplane

• Fearastheplanebeginstomove,anticipatingtakeoff

Youcancontinuetouncoveraspectswiththequestion,“Whatbothersmethemostaboutflyingnow?”Eventually,therewillnotbemuchthatbothersyouandthefearwillbegone,unlesstherearecoreordeeperissuesaroundwhich“fearofflying”mightjustbethetipoftheiceberg.Itmaysoundodd,butwehavehadclinicalcaseswherethefearofflyingwas,atadeeperlevel,afearofabandoningone’schildrenifsomethingshouldhappen-“andmychildrenwouldbeleftmotherless!”

HelpfulHint:Manyissuescarryacomplexmixofemotions.Let’ssayyouhavetappedforyourhurtinacertainsituation.Thehurthassubsided,butnowyoufeelangry.Ashiddenlayersofemotionemerge,thesearemoreaspectsoftheissueandmustbehandledseparately.

Lookingfordifferentaspectsandthenspecificallytargetingtheseaspectswithtappingwillgoalongwaytowardsachievinglastingresults.

Getting to the Core

InEFT,gettingtothecoreofanissuecanreleasetheenergyofthewholeproblem.However,findingwhatisunderlyingtheissueathand,thecore,suchasalynchpinevent,cantaketimeanddetectivework.Ifyouhavetappedforacurrentissueandstillfeelthatsomethingisnotshiftingorresolving,itistimetolookdeeper.

OneofthebestEFTquestionstoaskis:

Whatdoesthisremindyouof?

Whateverpopsintoyourmind,followthatthread,evenifitdoesn’tseemrelevant.Manyintenseissueshavedeeperroots,andquestionslikethiswilloftenleadtospecific,earlyeventsthatcanbenefitfromsystematicattentionwithEFT.



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HelpfulHint:Earlytraumaticeventswillhaveledtolimitingbeliefsorunfortunateconclusionsaboutourselves.Whenwecollapsetheseevents,thebeliefsoftenchangeinsurprisingways.

A Smoking Story

Oneofus[anEFTInternationalAccreditedCertifiedEFTPractitioner]wasworkingwithaclientwhowantedtostopsmoking.TogetherwewereusingEFTtoaddresshiscravings,butnothingwasshifting(i.e.EFTdidnotseemtobeworking).Withtheideaofgettingtothecoreinmind,theclientwasposedthisquestion:“Ifthissmokingwereprotectingyouinanyway,whatwouldthatbe?”

Theclientputhishandonhischestandthoughtforamoment.Finally,hegaspedandsaid,“Ijustrememberedatimewhenmyfatherwasbeatingmereallybadly!“

Loandbehold,wehadpotentiallyuncoveredthecoreofhissmokingissue.Aftertappingafewmoreroundsonthespecificrealization(“thattimemyfatherbeatmereallybadly”),hestated:“I’mnotsafeunlessInumbmyself.”Aself-limitingbelief!

Longstoryshort,bringingEFTtothisdeeperunderstandingofthesmokingissue(andtappingusinghiswords),diminishedhiscravingsignificantly.

Zanna’s Story: An Example of Applying EFT for a Snake Phobia

Thisexampleillustrateszeroingin,beingspecific,tappingforaspects,andfindingalynchpinevent:

ZannahasaterriblefearofsnakesandwantstouseEFTtogetoverthatfear.Sheisdoingthetappingonherown.First,sheratesherfearata10.Ifsheeventhinksaboutasnake,herheartbeatsfast,herpalmssweatandherbreathbecomesshallow.Shedoesoneroundoftapping:

TheSetup:EventhoughIhavethisterriblefearof snakes,Ideeplyaccept myself

TheSequence:Thisterriblefearofsnakes…

The10fallstoan8.Sheisbreathingmoreeasilyandfeelsalittlecalmer.Shelooksatsomesnakepicturesandthesestillmakehercringe,thoughsheisnolongerata10.



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ShedecidestozeroinandtapfullEFTroundsforeachofthedetailsaboutsnakes(aspects)thatbotherher:

Round1:EventhoughIhatethewaytheywriggle…

Round2:Eventhoughtheirforkedtongueslookevil…

Round3:Eventhoughtheyhavefangs…

Afterseveralroundsoftapping,Zannacanlookatsnakepicturesandfeelmuchcalmer.Butoneofthepicturesstillmakeshercringe.Whatisitaboutthatpicturethatbothersher?Sherealizesitistheeyes!

Eventhoughtheyhavethesebeadylittleeyes…

Soon,Zannacanlookthroughallthepicturesquitecalmly.Herfearisnotgonebutitisdowntoa4.Shedecidestozeroinonsomespecificevents.Whathashappenedinherlifetogiveherthesefearfulfeelings?

Afterafewmoments,Zannaremembersseveraltimeswhenasnakesurprisedher,andthisthoughtfeelsintense–arounda6.

EventhoughI’vebeensurprisedbysnakes…Ican’tstandbeingsurprised… findingonewhereIdon’texpectit…

SuddenlyachildhoodmemorypopsintoZanna’smind.Sheremembersbeingalittlegirlinthebasementofherhouse,abouttopickupabigstick–whenthestickmoved!Itwasablacksnakethathadgottenintothebasement!Thismemoryhasalotofemotionalchargeandbringsherbackuptoan8.

EventhoughIalmostpickedupthatsnake!Iwasjustalittlegirlandthat terrifiedme!Ideeplyacceptmyyoungself…

Shetapsforanumberofaspectsofthatnow-vividmemory:

EventhoughIscreamed…

Eventhoughmyfathercamerunningandeverybodywasyelling…

Eventhoughmyfathergrabbedahoeandstruckthesnakeandkilledit…and thesnakewrithed…andthewholethingwasawful…

Finallythememoryseemsneutral.Shecanthinkoftheentireeventwithcalmness.Shereturnstothesnakepicturesandfeelscompletelyneutralaboutthem.Maybe



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the“basement”memorywasalynchpinevent,andtappingforthatlynchpineventhasshiftedherwholeresponsetosnakes.Everythingseemstobeatornear0.

Zannafeelsreadytovisitapetstoreandlookatsomerealsnakes.Sheknowsthatifshefeelsfearoranxiety,shecanslowdownandtapbeforegoinganyfurther.Sheiswellonherwaytobeingfreeofherphobiaofsnakes.

Zanna’sexperienceillustrateshowcluesaboutcoreissuesoreventscancomeupspontaneouslyasyouworkonacurrentissue.Ifyoukeeptheideaofgettingtothecoreinmind,youmayjustallowyourselftofollowthetrailofyourfeelings,oneaspectatatime,andfindpermanentrelief.Justsitforamomentaftereachroundoftappingandseewhatcomestomind.

Further EFT Discovery

Tappingforourselvesisnotalwayseasytodoeffectively.Itcanrequirepractice,skill,and,attimes,morethanalittlecourage.Ifyou’rehavingdifficultyapplyingEFTonyourown,orgettingconsistent,long-lastingresultswhenyoutap,considerenlistingthehelpofanexperiencedpractitioner.

Sometimes,workingwiththerightpractitioneriswhatisneededforustogetoptimalresultswithEFT–especiallyifourissuesaresevereortherehasbeenalotofpersonaldifficultyinourlives.Ifyou’rethinkingyoumayneedorwantapersonalEFTexperience,visitourDirectoryofAccredited,CertifiedEFTPractitionersatEFTInternational.org.

IfyouknowEFT,butwanttogetbetteratapplyingit,EFTInternationalLevels1,2and3EFTTrainingworkshopsaredesignedtohelpstudentsdeveloptheirfoundational(oradvanced)skillsstep-by-stepundertheauspicesofanexperiencedteacher.FormoreinformationaboutwhereyoucantraininEFT,visitourWorkshopsandEventslistingonEFTInternational.org.

About Original EFT

TheoriginalversionofEFTastaughtbyEFTdeveloperGaryCraigincludedtwopartsthatarenotalwaysusedinthemorecommonshorterversions.Theyaredetailedbelow.Thetwoadditionalpartsarecalled:



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TappingonFingerPoints

Addingthe9Gamut(andGamutPoint)

Bothoftheseproceduresaregoodtoknow.Theseprocedurescanaddsomeextrapowertotheprocessattimes.Theycanalsobeusedflexibly.AlloftheAdvancedPractitionersandTrainersthatweknowstillincorporatetheseelementsintheirEFTpracticefromtimetotime.

TrythecompleteBasicRecipeforanissueandseehowitfeels.Onceyouarefamiliarwithit,youcanalwaysaddthefingerpointsorthe9-gamutinyourtappingwheneveryouwish.

Below,wewillwalkyouthroughthecompleteoriginalEFTBasicRecipe.

The Original EFT Basic Recipe

1) Focusonthenegativeemotionandassessitsintensityonascaleof0-10.

2) PerformtheSetup:WhiletappingontheSideofHandpointorrubbingtheSoreSpot,repeatthefollowingthreetimes:EventhoughIhavethis[uncomfortableemotion],Ideeplyandcompletelyacceptmyself.

TapthroughtheOriginalSequencewhilestatingtheReminderPhrasewitheachpoint:Eyebrow,SideofEye,UnderEye,UnderNose,Chin,CollarboneandUndertheArm.(IntheOriginalSequence,TopofHeadwasnotused.)

This[uncomfortableemotion]

NowtaptheFingerPoints(Fig.5).Foreachfinger,tapatthebaseofthenailonthesideofthefingerthatistowardsthebody,startingwiththeThumb,IndexFinger,MiddleFinger,BabyFinger(youskiptheRingFinger).



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Add the 9 Gamut

Next,tapontheGamutSpotandperformthe9-Gamut.TheGamutSpot(Fig.6)isontheBackoftheHandbetweentheknuckles,atthebaseoftheringandbabyfingers.

Forthe9Gamut,youcontinuouslytaponthisspotwhileperformingthefollowing9steps:

Closeyoureyes Openyoureyes Eyesharddowntotheright(headstaysstill) Eyesharddowntotheleft(headstaysstill) Rolltheeyes360°inonedirection Rolltheeyes360°intheotherdirection Humabarofatune(suchas“Row,Row,Row,Your Boat”or“HappyBirthday”) Count,1-2-3-4-5 Humthebarofthetuneagain

ReturntotheOriginalSequenceandtapthroughallthepointsagain,statingtheReminderPhraseateachpoint:

EyebrowPoint(EB),This[uncomfortableemotion] SideofEye(SE),This[uncomfortableemotion]…etc.

ThisisthecompleteOriginalEFTBasicRecipe.

HelpfulHint:“Row,Row,Row,YourBoat”and“HappyBirthday”aremerelysuggestions.Wefindthatwhatyoustartwithtendstoimprint-sochooseyourtunewithcare.Itshouldbesimpleandbrief,and,eitheremotionallyneutralorpositivelymeaningfulforyou.

Onetrainerhadamusicianclientwhochosethefirsttwobarsofamelodyfromhisfavoritecomposer,FranzLiszt.

About The 9 Gamut

The9GamuthasbeencalledtheBrainBalancer.Theeyemovements,humming(rightbrain)andcounting(leftbrain)helptoengagetherightandleftsidesofthebrain.ItwasapartoftheoriginalEFTBasicRecipe,butinEFThistory,GaryCraig



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stoppedusingitroutinelyaround1998whenherealizedthatheusuallygotexcellentresultswithoutit.

Manypractitionersstillfinditquiteuseful.The9Gamutgenerallycreatesapleasantfeelinganditcanalsohelpshakethingsup–sometimesbyaddinganeededdoseofhumortoasession–especiallywhenworkingwithaproblemthatispersistent.

IntermsofthelargerfieldofEnergyPsychology,the9GamutisakintoapopularmodalitycalledEMDR(EyeMovementDesensitizationReprogramming),createdbyDr.FrancineShapiro.

AmajorfeatureofEMDRisstimulatingrightandleftbrainhemispheresthrougheyemovements.EMDRisahighlyevidence-basedmethodologyandisacceptedasastandardtraumatreatmentinmanycountries.



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Variations On The Setup Phrase

TheclassicEFTSetupphraseinvolvesacknowledgingtheproblem(EventhoughIhavethis___)whileatthesametimeaffirmingself-acceptance(Ideeplyandcompletelyacceptmyself).TheSetuphastheeffectofdiminishinginternalobstaclestochange(traditionallycalledPsychologicalReversal),thusopeningthesystemtohealingandpositivechange.

Forsomepeople,thisclassicEFTSetuplanguageisalovelyfit.However,someclientsburstintolaughteratthestandardphrase,Ideeplyandcompletelyacceptmyself,becauseit’sjustsofarfromwheretheirtruthisatthatmoment.Othersfindittoopainful,becauseself-acceptanceisasizable,separateissueforthem.

Whenthisisthecase,thechallengeistoremaininattunementtoanissuewhilebalancingitwithsomeformofacceptancethatistrueandsufficientlypowerful.

EFTInternationalconsiderstheSetupphraseitselftobeanindispensablepartofEFT,andquitehealing:affirmingthatweacceptourselvesdespiteourproblemsreaffirmsourself-worthandservestoconsistentlydisarmourinternalobjectionstomovingforward.

Whenitdoesnotfeelright,therearemanyvariationsthatmayworkevenbetterinthatmoment–wayswecanflexthestatementappropriately.HerearesomepossibilitiesforvaryingtheSetupphrase:

Eventhough______,Iwanttoacceptmyself Eventhough______,IcanacceptthatthisisjustwhereIamrightnow Eventhough______,IacceptthatIfeelthisway Eventhough______,Iwanttoloveandacceptmyselfwithcompassion Eventhough______,Icanchoosetobealittlekindertomyself Eventhough______,Iacceptallmyfeelingswithoutjudgment Eventhough______,Icanloveandacceptallpartsofme Eventhough______,Iloveandacceptmyyoungself Eventhough______,I’mokanyway

Wealsofavorvariationsthatallowforourhealingprocesstounfold.Inotherwords,wemaynotbeatself-acceptancerightawayandthestandardphrasefeelsliketoomuchofastretch.Sometimesexpressionslikethesefeelmorerespectfulofourtruefeelings:



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Eventhough______,it’stimetobringsomehealingtothis Eventhough______,thisiswhereIamatrightnow Eventhough______,Icanletthesefeelingssafelyflow Eventhough______,I’mopentothepossibilityof________ Eventhough______,I’mwillingforthistotransform Eventhough______,Iacknowledgeallthesefeelings Eventhough______,Ihonormyselfforhowhardithasbeen Eventhough______,I’mallowedtofeelwhatIfeel

Youcanevengetreallyskeptical:

Eventhough______,Imightsomedaybewillingtoentertaintheslight possibilityof…

Somepeoplegethung-uporworriedaboutfindingthe“rightwords.”EFTisaveryflexibleprocessandonceyoustarttapping,youenterastateofflow.Whatifyoucouldtrustthatthewordsthatcomeuparetherightonesforyou?

HelpfulHint:InmanyEFTinternetvideos,thelanguageIloveandacceptmyselfisused.Thisisaverypopularvariation.Weencourageyoutohavekindself-awarenessinchoosinglanguagethatreallyfeelstrue/supportivetoyou.

Whenpeoplehavesomehealingundertheirbelt,theycanadjusttheSetupphrasetoreflecttheirever-deepingrelationshipwiththemselves,forexample

Eventhough_____,IDEEPLYandCOMPLETELYLOVEandACCEPTmyself Eventhough_____,IknowEFTwillshiftthisasithassomanytimesbefore



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Questions and Answers

How Hard Do You Tap and How Many Times? When There Are Bilateral Points, Should You Tap On One or Both?

Itworkswelltotapwithyourfingertipsaminimumof7-10timesoneachpoint,butthereisnoneedtocount.Ifitfeelsrighttostayonanypointandkeeptappingthere,thatisfinetoo.Afirmyetgentletappingisallittakes.Whentherearepointsonbothsidesoftheface/body,itworksfinetotaponjusttherightorjusttheleftorevenswitchsidesduringtheSequence.Oryoucantryusingbothhandstotapbothsidessimultaneously.Trydifferentwaysandseewhatfeelsbesttoyou.

Why Are There Variations In The Tapping Points That Some People Use?

EFTisaflexibleprocess.TheoriginalpointsintheSequenceareallendpointsofmeridians.TheLiverPoint(UnderNipple)isalsoameridianend-pointbutitisnotalwaysincludedforreasonsofmodesty.SomeliketoaddtheLiverPointintheSequence.Tofindthispoint:formen,itisoneinchbelowthenipple(or2.5cms),forwomen,wheretheunderskinofthebreastmeetsthechestwall.

ThemostpopularadditionistheTopofHead(TOH),whichhasbeenusedwidelyasEFThasdeveloped.TheTopofHeadiscalledtheHundredMeetingsPointinacupuncture,becausemanymeridiansmeetthere.Anotherfavoriteadditionistappingtheinsidethewrists(ortappingwriststogether),whichoftenfeelsgreatandaccessesseveralmeridianlines.

How Do I Know What To Say When I’m Tapping?

TheBasicRecipeisaverbalformulathatyoucansimplyplugintoandusuallygetresults.Weconsideritthe“default”setting.Youcanalsobeveryfree-flowingwiththeSetup:Eventhough…andtheSequence:This_______(experience/thoughtorfeeling)asiftalkingtoyourselfabouttheissue.OurAlternativesToTheSetupsectiongivesyoumanyideastocustomizetheSetupsothatitfitsforyou.Justrememberthatyoucan’tdoitwronglyandthattherearenomagicalrightwords.Thewordsyouuseservetohelpyoutuneintoyourissueasspecificallyaspossible,sofeelfreetosaywhatfitsforyou.



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Can I Tap For Others?

Yes.Forachild,asickpersonoranyonewhowouldliketoreceivethetappingthisway,youcantaponthem(withpermission)andsaythewordsforthemastheyrepeatoutloudorsilentlylistentothewords.

TheotherformoftappingforothersiscalledSurrogateTapping.Inthismethod,youtaponyourownbodyonbehalfoftheotherperson,eveniftheyarenotphysicallypresent.SeetheArtofDeliverysectionformoreonhowtouseSurrogateTapping.

Does It Work For Animals?

Yes,veryeffectively.MostworkwithanimalsisdoneusingSurrogateTapping.Asyoutuneintotheanimal’sexperience,imaginingwhattheymustbegoingthrough,youtaponyourownbodyontheirbehalf.Animalsareverysensitivetoemotionalenergy,andtheyseemtorespondwelltothiskindofattention.

Does EFT Cure Serious Or Chronic Illness (Lupus, Cancer, Depression, etc.)?

Seriousillnessesareusuallyconsideredquiteemotionallycomplex,andEFTcanplaymanyrolesinsupportingahealingprocess.EFTcancertainlyhelpwithsomesymptomreliefaswellasthesideeffectsoftreatmentsandmedications.Andifapersoniswillingtodelveintothepossibleemotionalcontributorstoanillness,suchason-goingstress,childhoodtrauma,unresolvedgriefandloss,identityissues,etc.,EFTsessionsovertimemayhelpagreatdeal.

Thebody,mind,andemotionsareintimatelyconnected,andEFTaddressesthewholeperson,sometimeswithamazinghealingresults.Yeteachperson’shealingjourneyisuniqueanditcannotbeclaimedthatEFTisa“cure”forseriousillness.Inourexperience,EFTworksbestaspartofastrategyinvolvingacomprehensivehealingteam.

Can It Really Be Done Properly Over The Phone Or Skype?

Yes,definitely.ManyEFTprofessionalsconductalargepartoftheirpracticesviaphoneorSkype.Thisisnotsimplyforconvenience.Someclientsopenupmorewitha“stranger”intheprivacyofaphonecall,andvisualdistractionsareeliminated.Mostpeoplefindthatphonesessionscreateacommoninnerspaceoflistening,



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whichfeelsveryhealing.ForSkype,thevisualisthere,andyouareinthecomfortofyourownspace,plusyoucanworkwithapractitionerfromanywhereintheworld.TappingsequencescaneasilybeguidedviaphoneorSkype.

How Do I Tap In Public?

Therearemanywaysshortofrunningtotherestroom/toilet.Youcan:

• Taporruboninconspicuouspoints,likeSideoftheEye,Collarbone,Gamutand/orSideofHand.

• Considertappingwithonefinger.Insteadoftapping,simplyrub,pressortouchthepoints.Squeezethetipsofyourfingersunderthetable.

• Imagineyourselftapping–itworks!

Perhapsobviously,allofthisdonesilently,asyoumentallyrepeatthewords.

Should I Drink Water?

TherearealotofEnergyPsychologymodalitiesthattestfordehydrationbeforetheyevengetstarted.Therefore,drinkingwaterisusuallyagoodidea.Waterconductselectricity(energy).Sinceourphysicalbodyis70-80%waterandweareanelectricalenergysystem,itmakessensetostaywellhydratedforanykindofenergywork,includingEFT.Somepeopleactuallygetthirstyduringoraftertapping.

Do EFT Scripts Work?

Awell-written,generalisedEFTscript(readfromthewrittenpageorrepeatedfromavideooraudio)canhelpusexperiencesomeresultsthatcaninspirefurtherpracticeanddiscovery.Ifsomeoneisconfusedaboutwhatwordstouse,ascriptcanbeahelpfultemplateorspringboardforpracticingEFT.

TappingwithascriptisnosubstituteforaspecificandpersonalisedEFTprocessthatisself-guidedorfacilitatedbyanexperiencedEFTPractitioner.Scripts,bytheirnature,usuallyofferresultsthatarepalliativeortemporary,buttheywillseldomgivethesamelastingresultsasthorough,systematicexplorationofanissuewithEFT.



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Can I Use EFT With Other Methods/Techniques?

Yes!TherearemanyvaluableotherhealingtechniquesouttherethatcanbecombinedwithEFTinbeneficialways.Psychotherapy,counseling,hypnotherapy,TFT(ThoughtFieldTherapy),TAT(TapsAcupressureTechnique),EMDR(EyeMovementDesensitizationReprocessing),ART(AcceleratedResolutionTherapy),TRE(TraumaticReleaseExercises),Reiki,andmorecanbeintegratedwiththeEFTprocess.

ManytraditionaltherapistsareastoundedathowfastEFTworksandhoweffectiveitis,andmanyoftenuseitasanadjuncttotheirregularpractices.

When Should I See A Practitioner?

Anytimeyougetstucktappingonyourown,it’sagoodideatocontactanEFTPractitioner.Ifyouhaveacomplexissue(likechildhoodabuseorlowself-esteem)workingwithapractitionergivesyouemotionalsupport,guidance,adifferentperspective,and–usually–betterresults.

Inthecaseofbig,seriouspasttraumaticevents,feelingsafeoftenbecomesanissue.Handlingsignificanttraumasafelyandeffectivelyrequiresworkingwithapractitionerwithspecialisttraining.

Whateveryourissue,workingwithanEFTprofessionalcanbegreatlybeneficial.WhatwecalltheArtofDeliveryofEFTisnotsomethingyoucanlearnwithindaysorweeksfromabookoraDVDalone.Eventhoseofuswhoarepractitionersandtrainersseekthehelpoffellowprofessionalsattimes.

Why Do I Have To Keep Stating The Negative?

Peopleareoftenafraidofrepeatinganegativephrasebecausetheyareafraidofmakingitstronger.WithEFTandanymeridian-basedmodality,itisessentialtostay-tunedintotheissueandallowittobepresentwhiletapping.

StayingtunedinbyrepeatingyourReminderPhrasegetsyouthespecificityyouneedforthebestresults.Laserbeamsneedatarget!TheReminderPhrasegivesthemeridiansatargetforthebalancingworkand,ratherthanthenegativegrowingstronger,youusuallyexperienceanoticeableshiftorsenseofrelief.

Forexample,whenwegotothedentist,wehavetosay,“thistoothhurts–thepainishere,”inorderforhertoknowwhattotreat.Namingourissuesisnotactually



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negative.Instead,itisanacknowledgementofourpresenttruth,andhelpsuszeroinonthatwhichwewishtochange.

Agoodruleofthumbistouseanywordsthatwillkeepyoufocusedontheenergyoftheproblem,whichcanindeedfeeluncomfortable–butthisisthepathtohealing.

HelpfulHint:ByallowingyourselftofocusuponthenegativewhiledoingtheReminderPhrase,yougiveuncomfortablefeelingstheopportunitytobesafelyexpressedandtransformedbyyourtappingattention.

Is There A Way To Bring In Affirmations?

Yesanditcanbegreatfunwhenthetimingisright.Itcanbetemptingtowanttorushtomorepleasantfeelings.Butofcourseyoudon’twanttoputabandageonawoundbeforeitisthoroughlycleanedout.First,acknowledgeandaddresstheuncomfortablefeelingsandemotionsasfullyasyoucanwithEFT.

Oncethefeelingsarenolongerpronounced(downtoanintensityof0,1or2perhaps),youmayfindyourselfwithareadinesstofocusonfeelingbetter:Isthereapartofyouthatisreadytofeelcalm,peaceful,contentoratease,forexample?

Therearemanywaystobecreativeandplayfulasyoutap:

EventhoughI’vehadthis(nameproblem),itiscalmingdown,andIgive myselfpermissiontofeel(content,peaceful,happy,etc.)instead.

Anotherwaytotapwithapositivefocusissimplytoincorporatelistsofthingsyouarethankfulfor,whateveryoufindbeautifulormeaningful,orthingsyouwouldliketofeelaboutyourselforyourlife.

Aftermeditating,forinstance,youmighttaparoundthepointsspeakingthoughtsaboutthisdaybeingagoodone,consciouslybringinglightandheartenergyintoyourday,orallowinghappinesstofillyou.

Anotherexamplecouldbestartingyourworkday.Afteracknowledgingandtappingforanyblockagesordiscomfort,ifany,youmaywishtosetyourintentionwithtapping:

I’msittingdownatmydesknowandI’mreadyandwillingforthisdaytobe incrediblyproductiveandsurprisinglyeasy…



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HelpfulHint:It’srare(well-nighimpossible)forustogofromdistresstojoyinstantaneously.Allowthistobeagradualprocess.Noticewhatpositivethoughtsandfeelingsnaturallyariseasyouallowyourselftobefullypresenttothediscomfortwithtapping.

Is There A Way To Assess Progress Without Using The Numbers 0-10 All The Time?

Yes.Considerallofthedifferentaspectsofthesituationortraumathatyouareworkingon.Isthereavisualpicturethathasformed?Ifso,howbrightisthepicture?Canyouseecolors?Howcleararethepeopleandobjectsinthepicture?Arethereothersensesthatareengaged?

Then,asyoufindyourselfatnaturalbreaksinyourtappingsequence,takeamomenttosensewhereyouare.Hasthepicturechangedinanyway?Doesthepicturelooklighter,perhapsmorefaded?Haveanyelementschanged?Whataboutwhereitwaslocatedinyourbody?Ifitwasexpressingitselfasatightnessinyourstomach,isthattightnessstillthere?Hasitlessened,moved,orchanged?Andsoon,throughallthesensesthathavelinkedintoyourissueorconcern.

HelpfulHint:Allthesedetailscanbeconfusing.Pickjustoneaspect,e.g.thistightnessinmystomach,andtapthroughafewveryfocusedroundsandseewhathappens.

How Do I Tap with Children?

Playfully!Haveasenseofhumorandplay.Itisoftenhelpfultogetdownonthefloorwithchildrenandletthemleadthediscussion.Keepitsimpleandsticktofacts(i.e.“thishappened,”etc.).Childrenarticulatethingsdifferentlythanadultsdo.YoucanalsoadjusttheSetupphrasetosomethingsimplelike,“Eventhoughthishappened,I’mstillagoodkid.”

Useatoysuchasateddybear,anysoftanimaltoyordollandtaparoundthepointsonitsbody.Youcanalsoletthechildtapontheteddybearwhiletalkingaboutwhatisgoingon,orhavethechildtaponherselforhimself.

Encouragekidstoshowyouintensitylevelsbyholdingtheirhandsclosetogetherorfarapart.Keepthingsverysimpleandstickwithwhathappened,suchashepushedmeinline!–andtaponthat.



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Does EFT Always Work Instantly?

Ifitdid,therewouldbenoneedforthismanual,website,orourworkatall!EFTisnotamagicpill.Althoughtherearetimeswhenprofoundshiftsandpositivechangesoccurimmediately,morefrequentlytheprocessisalongerone,requiringmanysessions(eitherwithyourselfaspractitionerand/orwithaprofessionalpractitioner).Oftenthereareavarietyofaspectsthathavecontributedtotheconcern,anditcantakemanyroundsorsessionstoresolveacomplexissue.

I Cannot Tap with My Fingertips, Is There An Alternative?

Yes.Trysimplytouchingthepointswhilespeakingaloud(orinyourmind)asyouworkthroughtheEFTprocess.Themethodofslowlyanddeliberatelyexhalingyourwordswhiletouchingeachpoint(knownas“touchandbreathe”)isaveryeffectiveapplicationofEFT.

Youmayalsotrysimplyimaginingthetapping.AsyouworkthroughtheEFTprocessandvisualizetappingeachpoint,thesameneuralpathwaysareactivatedinthebrain.Whileitrequiresaparticularkindofconcentration,manypeoplefeelthatimaginingthetappinggivesthesameprofoundresultsasregular,physicaltapping.Forexample,imaginingthetappingcanbeeffectivewhentryingtofallasleep.



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Introduction to Art of Delivery

SkillfulapplicationofEFTiscalledArtofDelivery.ThetermwascoinedbyEFTDeveloperGaryCraigtodescribewhathappenswhenapersonmovesbeyonddoingEFTmechanicallyandbecomesmoreadeptatapplyingit(SeetheEFTInternationalGlossaryofTerms).

Inthismanual,wewishtogiveyouanintroductiontosomeofthemostimportanttried-and-trueArtofDeliveryprinciples.Theconcepts,hintsandtipsthatfollowhaveproventobehighlyeffectiveandcanreallyhelpyougetresults.Thereis,ofcourse,nosubstituteforpractice,experience,andin-depthtraining,butthebasicguidelinesbelowwillgetyoustartedwithsomeessentialskills.

TheArtofDeliveryBasicsincludedhereare:

BeingSpecific BreakingIssuesDownToSpecificEvents ShiftingAspects TestingYourWork SneakingUpOnIntensity TheGeneralizationEffect TheMovie/TelltheStoryTechnique NoticingCognitiveShifts The“EmotionalContributors”toPhysicalIssues GettingtotheCore Intuition SurrogateTapping TheImportanceofPersistence IdentifyingaPositiveVisionandHandlingTail-Enders Troubleshooting:CommonObstacles

HelpfulHint:Weinclude“goodquestionstoask”inmanyofthesesections.GoodquestionsarekeytoskillfulArtofDelivery.Ifyou’reworkingonyourown,feelfreetoaskyourselfthesequestionsandalterthemtosuityourindividualsituation.



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Being Specific

ThechiefmistakebeginnersmakewithEFTistotapinaglobalway,afteronlyvaguelyidentifyingwhattheyaretappingfor.Takingsometimetodetermine,veryspecifically,whatyouaretargetingwithyourtappingisperhapsthemostimportantArtofDeliveryskill.

Goodquestionstoaskyourselforothers:

Exactlywhatdoesthisfeelliketoyou?Describewhatyouareexperiencinginyourbody.

Whatspecificallybothersyouaboutthis?

Whatisanexampleofthisprobleminaction?

Forexample:

Q:“So,you’remadatyourboyfriend?Whatspecificallybothersyouabout him?”

A:“He’sanidiot.”

Q:“Whatisanexampleofatimewhenhewasreallyanidiot?”

A:“Well,therewasthatpartylastweekand,whenIenteredtheroom,he turnedtohisfriendsasifIdidn’texist.”

Tappingonthemostintensefeelingsaboutthisincident(i.e.anger,Idon’texist,Ifeeldeprived,unloved,unseen,etc.)andusingyourownwordswillbethemosteffective.

Breaking Issues Down To Specific Events

Aglobalproblemmaybesomethinglikelowself-esteem.Butsuchanissueisactuallymadeupofmanythings:childhoodfearsandbeliefs,traumaticevents,self-blame,etc.Tappingfortheglobalproblemmaynotseemtogiveresults;however,breakingitdownintospecificeventsusuallydoes.

Ifyouareonthelookoutforthem,youwillnoticewhenspecificeventscometomindduringtheprocess.Youcanalsoaskquestionsinordertobringspecificeventstothefore.Asyoutapforspecificthingsthathavecontributedtotheissue,you



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maynoticetheglobalproblembecominglighterandeventuallyitmaybecompletelyresolved.

Goodquestionstoask:

Whatspecificeventdoesthisremindyouof?Pickone.

Whoinyourlife“makesyou”feelthisway?Focusonanincidentwiththispersonwhereyoureallyfeltthisstrongly.

Howlonghaveyoufeltthisway?Whendiditstart?

Ifyoucan’tcomeupwithaspecificevent,youcancreateonethatwouldhavebeentypical:

Soyourmotherwasalwaysyellingatyou.Justimagineatypicalevent. Wherewouldyoubeinthehouse?Whatwouldsheprobablybeyellingat youabout?Whatdoesherfacelookliketoyou?

Thiswillusuallybringupthefeelings,whichisallittakestotuneinandapplyEFT.Thentapthrougheachoftheseaspectsthoroughly,severalroundseachifneeded.

Whetheryouknowsomethingreallyhappenedthiswayornot,theeventthatyoutuneintoisrealinyourinternalexperience.Thiscanbeyourperceptionofthingsorevenwhatyouimaginemighthavehappened.Anywayyoucanworkwithspecificeventsusuallygetsresults.

Aspects and Shifting Aspects

Aspectsaredifferentpartsorvariousdetailsofaproblem.Theycanbespecificthingsthatupsetusortheymaybedifferentlayersofemotionthatemergeaswetap.

Forinstance,ifyouaretappingforthetraumaticmemoryofanautoaccident,youmayhavetotapforthesoundofthetiressquealing,thebrightnessoftheheadlights,thefear,theshock,theanger,etc.Tappingforamousephobia,youmighttapforthesightofamouse,thescurryingofitsmovement,itshairlesstail,etc.

Goodquestionstoaskyourselforothers:

Whatbothersyouthemostaboutthis?



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Whatelsebothersyou?Anythingyousee,hearorfeelinyourbody?

Whatisstilluncomfortableaboutthis?

Whatdetailsdoyouseewhenyouthinkaboutit?

Peopledon’talwaysrealizethattheyhaveshiftedaspects.Forinstance,youmaystillfeelupsetafterseveralroundsoftapping–butareyoustillupsetaboutthesamething?Whatisbotheringyounow?

HelpfulHint:Carefulmeasuringofyourreactiontospecificaspectsbeforestartingtapping(gettingabaseline)allowsyoutoassesswhichaspectshavechangedandhow.

Measuring and Testing Your Work

Weoftenstartbyratingtheintensityona0-10scale.Bymeasuringourintensity,wecantesthowfarwe’vecome.Forsomepeople,numbershelpusnoticethesmallchanges.Ifnumbersdon’tworkforyou,anywayofmeasuringyourintensityisfine.

Whetherworkingwithyourselforothers,itcanhelptowritedownallthedetailsofwhatitfeelslikebeforeyoutap.Thenwhenyougobackafterwards,youwillnoticewhathaschanged.Agreatwaytotestistorevisitwhatwasupsettingyousomuch.Doyoustillhavethesamereactiontoit?Howchargedisitnow?

Somegoodquestionstoaskyourselforothers:

Saythosewordsoutloudnow.Whatdoyoufeel?

Tellthestoryagain.Whatisitliketogothroughit?Istherestillany intensityonthedifferentaspects?

Imaginethesituation.Whatstillbothersyou?

Otherwaystonoticethatthingsareshifting:

Wemayseethepicturedifferently(i.e.thecolorchanges,losesintensity, turnstoblackandwhiteorsepia,getssmaller,seemsliterallyfurtheraway, etc.)

Wemayexperienceaphysicalshift(i.e.thequeasyfeelinginourstomach abouttheissuemaybegone).



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Sometimesanotherphysicalsensationthenarises.Ifso,youtapforthat.

Sneaking Up On Intensity

OneofthefeaturesthatmakesEFTsogentleandeffectiveisourabilitytosneakuponemotionalintensitywithoutgoingintothecontentoftheupsettingissueorevent.Ifyouanticipatethatsomethingisgoingtobeintense,tapforyourfeelingsbeforevisitingthedifficultissue:

Setup:Eventhoughtalkingaboutthatisgoingtobehardforme,Iaccept whereIamwiththisrightnow...

Sequence:I’mafraiditwillbehard...orI’mscaredofgoingthere...

–OR–

Setup:EventhoughI’venevertoldanyoneaboutthisandI’mterrifiedat thethoughtofdoingso…Igivemyselfpermissiontogoatmyownpace

Sequence:I’venevertoldanyone…I’mreallyterrifiedoftalkingaboutit… I’mterrified…I’mterrified…

Onlywhenandifyoufeelcalmerandmoreateasewillyouactuallybereadytoaddresstheissueeffectively.Whenyoudostarttotalkaboutit,itwillbemuchlessupsetting.Eventappingaroundtheperipheryofadifficultissuecanbringmorereliefthanyoumightimagine.

Goodquestionstoask:

Doyoudreadhavingtotellthisstory?Ifso,howmuchdread,0-10?

Howdoyoufeelwhenyouthinkaboutgoingthroughitinyourmind?

Youcantaptotaketheedgeoffanytime,eveninthemiddleofasessionorastory.Inotherwords,youcanthinkyou’reready,goin,andencounterunexpectedintensity.Youmayneedtosneakawayandtapforwhatiscomingup:

Setup:“EventhoughIcan’teventhinkaboutwhathappenednext,it’stoo upsetting,Ideeplyandcompletelyacceptmyself.”

Sequence:“It’stooupsetting,itwouldupsetmetoomuch,can’tgothere...”



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Itisgoodself-caretotapasyougoandneverforceyourselftoproceeduntilyouarecomfortabledoingso.Ifintensefeelingscomeupanyway,justtapallthepointsoverandoverandkeepbreathingdeeplywhiletappinguntiltheuncomfortablefeelingssubside.Atthispoint,youmaybesotunedintotheissue–youdonotnecessarilyneedanywords.

HelpfulHint:Thereareothergentletechniques,suchastheTearlessTraumaTechnique,whicharetaughtinEFTInternationalLevel1andLevel2Trainings.

The Generalization Effect

AfteryouaddressafewrelatedspecificeventswithEFT,theprocessstartstogeneralizeovertheentireglobalissue,andtheemotionalchargeofthewholeproblemmayseemtocollapse.Inotherwords,youmayonlyhavetoaddressafewlargeaspectsoftheissuewithEFTforthewholeproblemtonolongerholdmuchofachargeanymore.Forinstance,ifyouwerephysicallyabusedasachildandyoudothoroughworkwithEFTonseveraloftheworstincidents,thereliefmaygeneralizeoverthewholesituation.Inotherwords,similareventsthathavenotbeendirectlyaddressedwithtappingmaynowholdlessintensitythantheyhadpreviouslyandmayindeedholdnoneatall.

Inanotherexample,warveteranswithhundredsoftraumaticmemorieshavereportedthataftertappingfor5or6oftheworstmemories,mostoftheirremainingterriblememoriesseemdistantandnolongeraspainful.

Agoodquestiontoaskyourselforothers:

Thinkofsomethingelsethathappened,somethingsimilar-doesthat botheryoulikeitusedto?

The Movie/Tell the Story Technique

Whenworkingwithaspecificevent,theMovie/TelltheStoryTechnique(formerlycalledTheMovieTechniqueandtheTelltheStoryTechnique)helpstogentlyreleaseintensity,uncoveraspects,andeventuallytestyourresults.Itisaformofgentlyapproachingapasteventthatcouldbeintenseorpainful.Thisapproachisalsoextremelyusefulforslowingthingsdownandrevealingaspectsthatmightotherwisehavebeenoverlooked.



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TousetheMovie/TelltheStoryTechnique,chooseaneventthathappenedinthepast,somethingyoucanpictureinyourmind.Iftherearemorethanoneortwocrescendosofemotionalintensityinyoureventor“movie,”breakitintoseveralsmallermovies,andworkononeatatime.

HelpfulHint:Themovieyouchooseshouldonlybeacoupleminutesinlength.Forexample,aneventsuchasacaraccidentmayhavemanyintensescenes(e.g.theaccidentitself,theridetothehospital,therecovery,etc.),andeachoneneedstobehandledasaseparatemovie.

Whenyouhavechosenanevent,giveitatitle.You’regoingtotaponthetitlebeforeevergoingintothestoryofwhathappened.

DoseveralroundsofEFTon“this___[title]___movie”or“this__[title]___story”toreducetheintensitybeforegoingthroughthefullmovieorstory.

MoreHelpfulHints:Ifadescriptivetitlefeelstoointense,youcangiveitacodename,phrase,orevenanumberorletter.Iftheeventisveryintense,youmayneedtostaywithtappingforthetitleforalargenumberofEFTrounds.Thisisnormal.

Whentheintensityonthetitleisa3orbelow,begintonarratethemovieorstoryasifyouhadnevertolditbefore.Startatthebeginningandstopwheneveryoufeelanyintensityatallanddoafullroundoftappingoneachintensemoment.Workonthatspecificdetail/pieceofthestoryuntiltheintensityhassubsidedtobelowa3.

Next,rewindthemoviealittleandgothroughthatpartagain.Whatdoesitfeellikenow?

Tapagainforanyremainingintensityandthenproceedwithnarratingthemovieorstory.

Whenyouhavebeenthroughthewholemovieorstorythoroughly,rewindandstartover.Narratethemovieorstoryagain,beingmindfulofanyremainingintensity.Sometimesyouwillcomeupwithdetailsyoudidn’tthinkofthefirsttimethrough.Keepgoingthroughthismovieorstory,pausingtotapforanydisturbingdetails,untilthemovieorstorynolongerhasanynegativeemotionalchargetoit.

Noticehowneutralyoufeelabouttheeventnowandhowthisfeelsinyourbody.Youmayalsoexperiencepositivefeelingslikerelieforasenseoflightness.Tobesuper-thorough,revisitthetitleoncemore.Isthereanyintensitytothetitlenow?Hasthetitlechanged?



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TheMovie/TelltheStoryTechniquehasbeencalleda“workhorse”techniqueinEFT,andweencouragelearningitwell.InformalEFTInternationaltappingtrainingcourses,studentshavetheopportunitytopracticeMovie/TelltheStoryTechniqueinsmallgroups.Duringthecourseofthetraining,studentsalsolearnhowitcanbeadjustedforspecificneeds.Forexample,wecanrunthemoviesilentlyforprivacy,orwecanwatchthemovieonascreentostayatasaferdistance,etc.

AmoredetailedexplanationoftheMovie/TelltheStoryTechniquecanbefoundintheEFTInternationalGlossaryofTermsavailableatEFTInternational.org.

Noticing Cognitive Shifts

Wemaynotalwaysrealizethatwearebeginningtoseeoursituationdifferently.

EFThelpscreate“cognitiveshifts,”orchangesinourthinking,ourattitude,orourperspective.Wecantellacognitiveshifthashappenedwhenweare:

Seeingtheotherperson’spointofviewforthefirsttime

Havingmorecompassionforourselves

Knowingthatwedidthebestwecould

Seeingthebiggerpicture

Seeingourselvesortheproblemdifferently

HelpfulHint:Sometimesitmayfeelasifthings“getworsebeforetheygetbetter.”Thatmeanswe’retuningin,lettinggoofdenial,andallowingourselvestobepresenttosomethingdifficult–maybeforthefirsttime.Thisusuallymeansweareontherighttrack.

Goodquestionstoask:

Hasanythingchangedinthewaythiswholethinglookstoyounow?

Howmightyouseethis(oryourself)differentlynow?



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Emotional Contributors to Physical Issues

Mostphysicalissueshaveanemotionalcomponent.Tounderstandthisconcept,tryworkingonlyontheemotionalpiecesofaphysicalproblemandseewhatkindofresultsyouget.

Goodquestionstoask:

Iftherewereanemotioninvolvedinthisphysicalproblem,whatmightitbe?

Whathaveyoubeengoingthroughlately?And/orintheyearbeforethe physicalissuearose?

Whatwasgoingoninyourlifewhenthisphysicalproblemfirststarted?

Whatwasthepreviousyearlikeforyou?

Howdoyoufeelabouthavingthisillnessorpain?

Ifyourafflictedarea(e.g.knee,back,orstomach)couldspeaktoyou,whatmightitsay?

Isthereanyoneoranythinginyourlifethat’sapainintheneckforyou?(oranysuchexpression–seebelow)

HelpfulHint:Considerthatourbodiesareliving,breathingmetaphorsforemotionalstates.Ourlanguageoffersusmanyhintsaroundwaysphysicalpainordiscomfortmightberelatedtoemotionalissues,likethepainintheneckandotherbodyparts.Youcouldbe:

Pissedoffwithabladderinfection

Bendingoverbackwardstoomuchinordertoaccommodateothers(back pain)

Irritatedbysomebody(skinrash)

Heartbroken(heartdisease)

Suffocatedbysomebodyorasituation(asthma)

Carryingburdensortoomuchresponsibility(tightshoulders)

Notallowedtospeakyourtruth(throatproblems)



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Stuckinrigid,stiffthinking(stiffnessinanybodypart)

Sickwithfearanddread(stomachorintestinalupset)

HelpfulHints:Lossofself-expressionorself-esteemofanykindmayneedtobeinvestigatedwhenworkingwithanyphysicalissue.Gobackseveralweeksormonthsifneeded.Hassomethingbeen“underyourskin”?Haveyoubeenjudgingyourselforotherwisenotlettingyourself“offthehook”?

Keepinmindweoftenhaveblindspotswithregardtoourownissues.AswithanydeepEFTworkyoumightwishtodo,itcanhelptoworkwithanexperiencedpractitionertosupporttheprocess.

Getting to the Core

Ifwepayattentiontothethoughtsandfeelingsthatariseduringtappingforanyissue,thistrailwilloftenleadustotherootsoftheproblem.Afewsimplequestionscantakethesessiontoawholenewlevel,andperhapsrevealtheemotions,beliefsorevenlynchpineventsthatmaybedrivingtheproblem.

Again,ahelpfulEFTquestionforgettingtothecoreis:

Whatdoesthisremindyouof?

Whatevercomestomindisworthexploring.Oftenwedonotconsciouslyknowwhatthecoreoftheissueis,butthissimplequestionwilluncovercluesandgiveyougreatplacestotap.Evenifwethinkwe’vealreadyworkedonanissue,theremaybemanylayersoraspects,includingissuesofidentity(i.e.limitingbeliefsorunfortunateconclusions)thathaveyettobethoroughlyaddressed.

Anotherexcellentapproachistoholdaspaceofawarenessaftertapping.Afteraroundoftapping,payattentiontoyourthoughtsandfeelings.Whatareyounoticing?Whatiscomingtomind?

Othergoodquestionstoask:

Whenwasthefirsttimeyoucanrememberfeelingthatsamekindoffeeling?

Whenwasoneoftheworsttimesthatyoufeltthis?

Ifanyoneinyourlifecontributedtothisproblem,whomightthatbe?

Iftherewereadeeperemotionunderlyingthisproblem,whatmightitbe?



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Ifyoucouldliveyourlifeoveragain,whatpersonoreventwouldyouprefer toskip?

Inwhatwaymightyoubeidentifiedwiththisproblem?Couldthisproblem beprotectingoldideasaboutwhoyouthinkyouare?

Iftheansweris,“Idon’tknow,”justtakeaguess,orpayattentiontowhatishappeninginyourbody.Ourdeeperminddoesknow,andourguessesareusuallyrightontarget.Letyourfeelingsbeyourguide.

HelpfulHint:Limitingbeliefsaroundwhichwehavehiddenpaincanverysubtlytaintalife.Addressingspecificpasteventsandtheconclusionswe’vedrawnaboutourselvesoraboutlifefromthoseeventsisoneofthewaysEFTcanbethemosteffectiveintransformingourpresentexperience.

Intuition

WhenpracticingEFT,youarepartoftheequation.Whetheryou’regivingasessionordoingEFTonyourself,whatiscomingtomindduringtheprocessisprobablyimportant.Anyhunchesorintuitivethoughtsorfeelingsthatariseareworthyourattentionandexploration,andmayevenbeworthusingintheSetupphrasing.Keepinmind,ifyouareworkingwithanotherperson,itismostrespectfultoaskwhetheryourintuitiveguessfeelsrighttothem.

Surrogate Tapping

SurrogateTappingistappingonyourownbodyonbehalfofanother.Thiscouldbeforanotherpersonorevenforananimal.Imaginingthatyouarefeelingwhatanotherisfeelingcanbedeeplyconnectiveandhealingforeveryone.

Forexample,onepersonusedSurrogateTappingforhercatinaparticularway:hercatwashavingtroubleswallowingpills,soshetunedintowhatshethoughtheranimalmightbefeelingandtappedonherownbody.Inthisexample,afterseveralrounds,thecatvisiblyrelaxedandtookhermedicationmoreeasily.

EventhoughIreallyhatethesepills,theyhurtmythroatandchest,I’magood kittyandmommyanddaddylovemeverymuch...

HelpfulHint:Beawareofyourowninvestmentinthispersonoranimal’shealing.Tapthroughyourownfeelingsaboutitoryourattachmenttoacertainoutcome.Aclassicexampleofthisisthesituationwherealovedonehasadrugproblemandwe



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wantthemtogetbetter.SurrogateTappingisnotaboutfixinganyoneorimposingyouragenda.

The Importance of Persistence

AlthoughEFToftenyieldsimpressivelyrapidresults,someofthedeepestandmostlastinghealingisachievedbybeingpersistentwithtappingovertime.Manyoflife’sissuesarecomplexandmany-faceted,anditmaytakeusmanytwistsandturns–andtime–toachievetheresolutionweseek.Gentlenessandpatienceareimportant.

Forinstance,severeabuse,seriousillnessandchronicconditionswilloftenrequirelong-termsupportwithEFT,astheyinvolvemanyemotionalcomponents.Continuetappingfordifferentaspects,approachingthingsfromdifferentangles,andaskingmorequestionsthatmayleadtocoreissues.Persistencewiththeprocesscanmakeallthedifference.

HelpfulHint:Ifyougetdiscouragedorevenbored,takeabreakandrememberthatyoucantapforthosefeelingstoo.

Identifying a Positive Vision and Handling Tail-enders

Findingourwaytoidentifyinghowwewouldratherfeel(orwherewewouldratherbe)cancontributemightilytothehealingprocess.Encouragingourabilitytoseethelightattheendofthetunnelcanhelpgiveusagoalworthattaining,getourmindsaroundtheideathatwedonothavetobestuck,andliterallytakeusonestepclosertolivingourdreams.

Ontheflipside,connectingwiththeenergyofapositivevisioncanbringupallkindsofnegativethoughtsandfeelingsforus.LuckilywehaveEFTtohelpusdisarmthepowerful“yes,but…”statementsor‘Tail-enders’thatthreatentoderailourplans.ItishelpfultoviewTail-endersnotassaboteurs,butasprotectivepartsofus,convincedthatchangeisdangerousandunsafe.Withsystematictappingattention,weacknowledgethesevoices,reachforthoughtsthatfeelbetter,andstepmorecomfortablyandconfidentlyoutofold,constricting“comfortzones”andidentities.

1.Identifyaspecific,measurable,rewardingandrealisticgoalforyourself:

Iwanttobeabletowalkintoworkandconfidentlyaskmybossforaraise.

2.Imagineinhabitingyourvision:



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IconfidentlyandeasilyaskmybossforameetingtodiscusswhatIbringto thegroupandhowIseemyselfcontributingtothefutureofthebusiness.I requestthesalaryIrequiretokeepgivingmybest.

3.Noticeany“yes,but”statementsortail-endersthatcomeupandapplyEFT:

Yes,butIfeelafraidI’llbeturneddown.I’mafraidIwon’tbeabletostand there anddiscussmycontributionsconfidently.I’mafraidmybossdoesn’tlike mepersonally.

ApplyseveralfullroundsofEFTtoeach“yes,but…”statementthatcomesup.Taponeveryphrasethatsurfaces–anddoseveraltappingroundsforeachspecificissueyouhave,gentlyfollowingtheemotionaltrail.

HelpfulHint:Testyourresultsbyimagininginhabitingyourgoal.Whatiscomingupasyourepeatyourgoalorvisionagain?Keepajournalofyourexperienceandtapatsettimeseachday.Thisexercisecanbringclaritytoany“drivingwiththebrakeson”behaviorsthatmaybesabotagingyourgoals.



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Troubleshooting: Common Obstacles

IfEFTdoesnotseemtobeworking,pleaseconsiderthefollowing:

Maybe We’re Not Being Specific Enough

Besureyouareidentifyingveryspecificfeelings,bodysensations,memories,orlimitingbeliefs/self-concepts,etc.

Whenworkingwithalimitingbelief,forexample,youcanaskyourself,“Howtruedoesthisfeel?”Ifitfeelstrue,youmayneedtobeverypersistentandgetatallthereasonswhyyou(orpartsofyou)areconvincedit’strue:

IbelievedIwasnogoodbecause...

Iftheissueisfearofpublicspeaking,youcantrytorememberanybadexperiencesasachildorteen,evenifyouthinkyouarecompletelyoverthem.Asyourevisittheseandtap,youmaybesurprisedattheemotionsorbodysensationsthatarise.

EventhoughIwasembarrassedinfrontofthewholeclassinthirdgrade...

EventhoughmymathteachermademestayattheboarduntilIgotitright...

EventhoughIstumbledovermywordsinthespeechinfrontoftheschool...

Eventhoughmychestgetstightjustthinkingaboutthis…

There May Be Core Issues That Have Not Been Addressed

Keepexploringgettingtothecorebycontinuingtoaskappropriatequestionsthatallowyoutofollowtheemotionaltrail.

Morecoreissuequestions:

What’syourtheoryofthedeeperrootsofthisproblem?Justtakeaguess.

Isthereanythingyoufeelyouwillnevercompletelygetover?

Iftherewereanotherissuewe’renottouchingonyet,whatmightitbe?

Whatisyourbiggestissuerightnow?

Whatisstillbotheringyouabout__________,rightnow?



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TapseveralfullroundsofEFToneachanswer.Measurebeforeandaftereachround.Youhavetherightwords!

Some Part of Us is Holding Onto The Problem, for Whatever Reason, and Does Not Want Things to Change

Partsofusthatseemresistanttochangeareoftenprotectingusinsomeway.Wemaybeprotectinganoldidentityoranunconsciousneedtofeelacertainway.Theremaybehiddenfearsandsafetyissues.Howmightpartsofyoubeprotectingyoufromtheeffectsofchange?

Goodquestionstohelpyoudiscovertheobstacle:

Ifsomepartofyoudidn’twantthistochange,whatwouldthatparthaveto gain?

Whatistheadvantageofkeepingthisproblem?Whatareyougettingoutof this?Whatareyougettingtoexpress?Ortryingnottoexpress?

Whoareyougettingtobebecauseofthis?Whowouldyoube–orhavetobe –withoutthis?

YoumaybenefitfromtryingsomeofthefollowingEFTlanguage:

EventhoughIdon’tdeservetogetoverthisproblem...

Eventhoughitisn’tsafeformetogetoverthisproblem...

Eventhoughsomepartofmeisholdingontothis...

Eventhoughsomepartofmeisprotectingme…

Eventhoughsomepartofmeisinacomfortzonewiththewaythingsare…

EventhoughIcan’tgivemyselfpermissiontoletthisgo…

EventhoughI’mafraidothersmaybehurtorharmedifIallowmyselftogetover this…

Eventhoughitwouldnotbefairformetomoveonwhenothersarestillstuck…

Eventhough,ifIletthisgo,itwilllethim/her/themoffthehook…



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Aretheseideasringinganybells?Itmaybethatourveryidentityisthreatenedbecausecarryingthisproblemisallwe’veknown.

Whohaveyoubelievedyouarebecauseofthisproblem?

HelpfulHint:Sometimestherearedelayedresults.Youcanalways“sleeponit”andseehowitallfeelsthenextday.Sometimeswe’veaccomplishedmorethanwethink.

WhenyouencounterobstacleswithEFT,thingscanbecomplicatedanditmaytakeskillandanexperiencedhandtountanglethingsandmovethroughthispartoftheprocess.ThereisnosubstituteforthoroughtraininginEFTtodeveloptheseArtofDeliveryskills.

YoumaydecidethatworkingwithanexperiencedEFTpractitioneristhebestwayforyoutoproceed.



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Tapping Exercise: The Personal Peace Procedure

Doyouexpendacertainlevelofenergycopingwiththoughtsaroundaparticularmemoryfromyearsago?Doyoufeelguiltorshamearoundanyaspectofyourpast?Doyoukeepbumpingintothesamekindsofrelationshipchallengesagain andagain?Doyoususpectthatyoumaybenumbingyourselfwithfoodorothersubstancestoavoidpersistent"old"feelings?

Ifyouansweredyestoanyofthesequestions,youareprobablycarryingstressfromeventsthathappenedtoyouinthepast.Imaginehowmuchbetteryouwouldfeelifthestressfromtheseeventswerenolongerapartofyourlife!

Making Peace with the Past

ThePersonalPeaceProcedureisanexerciseforusingEFTtomakepeacewithwhathappenedtoyouinthepast.ItwascreatedbyEFTdeveloperGaryCraigandisconsideredbyEFTInternationaltobeafoundationalEFTapplication.

Bymakingalistofspecific,bothersomeeventsfromyourlifeandapplyingEFTtoeachspecificevent,youcansystematicallyandpermanentlyremovethechargefromthesetroublingmemories.Whatmightyoubedoingtoyourselfnowbecauseofwhathappenedthen?

PleaseNote:Theremaybefearorreluctancearoundapproachingtheseevents.Undermostcircumstances,thesefearscanbehandledasyouworkthroughtheprocedure.

Ifforanyreasonyoudonotfeelsafeoryouarenotcomfortableexploringtheseeventsonyourown,pleasedonot.Instead,askforassistance–fromafriendwhoknowsEFT,aqualifiedtherapistoranexperiencedEFTprofessional.

How to Do The Personal Peace Procedure

InajournalornotebookdedicatedtoyourPersonalPeacepractice,startwritingalistofbothersomeeventsinyourlifethatcometomind.Evenifthememoriesfeel



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hazyordon’tfeelverychargedrightnow,trustthereisareasontheyarerisingintoyourawareness.

Beasspecificasyoucanandgivethesepasteventsashorttitle.Youmaywanttobreakthemdownintosmallerpieces.Forexample,“Thattimeheleft,”couldhaveseveralmomentsoraspects,suchas“walkingaway,”“myfaceinthemirror,”or“seeingtheflashingtvscreen.”Ifitfeelseasier,giveyoureventsinnocuoustitleorcodename,like,“thepuppetshow.”

Working Organically

Ifwritingalistdoesn’tresonatewithyou,youcansetanintentiontobeonthelookoutforimages,people,orotherspecificpasteventsthatcometomindthroughoutyourdayoroverthenextfewdays.

Atfirst,thesespecificimagesoreventsmaynotseemimportant,butwritethemdownanyway.Thefactthatyouthoughtofthemsuggestsaneedforresolution.

Next,assignanIntensityLevel(onascaleof0-10)toeachspecificevent.Forexample,“shamedbymyteacher,8.”Ifyouprefertowait,youcanassignanintensitylevelonlywhenyouarereadytobegintappingforthespecificevent.

Finally,applyEFTtooneofthesetitlesperday–fromeveryangleyoucan-untilyoucaneitherlaughaboutitoryou"can'tthinkaboutitanymore."

AfterusingthePersonalPeaceProcedureforatleastamonth,payattentiontoyourbody.Askyourselfsomecuriousquestionsaboutwhereyoustartedcomparedwithwhereyouarenow:

Arechronicconditionsfeelinglesslikeaproblem?

Howmightyourrelationshiptoyourselforothershaveimproved?Areyou breathingmoreeasily?

Areyoulessstressed?Moreenergized?

Unlessyoumonitororrecognizeyourprogress,thechangesyouare experiencingmaybesosubtletheyescapeyournotice.



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Good Questions for Zeroing in on Specific Events

Ifyoucouldlivelifeoveragain,isthereanythingyouwouldyoupreferto skip?(ClassicPersonalPeacequestionfromEFTdeveloperGaryCraig)

Ifthisdifficultpartofyourlifewereamovie,whatwouldthetitlebe?

Ifalotofintensitystillremains,breakthemovieupintosmallscenes(5-10 secondslong)andnameeachscene.ApplyseveralroundsofEFTtoeach nameseparately. Whoinyourlifehascausedyoutroubleorbeentroublingforyouinsome way?

Writedownanyspecificeventsormemoriesassociatedwiththisperson.Ifjusttheirnamebringsupacharge,writeitdownbyitself.

Steps for Developing Your Personal Practice

WhenyouarereadytodothePersonalPeaceProcedure,setasidesometimeforyourpractice,thenfollowthestepsbelow:

• Findaprivate,comfortableplacetowriteandtap

• Turnoffyourcellphone

• Setatimerifyouhaveone,anylengthoftimeisok

• FindawaytokeepaPersonalPeacejournal–eitheronacomputerorinadedicatednotebook

• Beginmakingyourlistofbothersome,specificevents,memoriesorpeopleinyourlife.Giveeachoneashorttitle

• Lookatthelistyouhavewrittenandpickthetitlethatjumpsoutthemostrightnow.Whichismostintense?Ifnecessary,breakthebiggermoments,eventsorinteractionsintosmallersceneswithseparatetitles.ApplyEFTtoeachoneuntilyoueitherlaughaboutitor"can'tthinkaboutitanymore"

• Asneeded,usetheMovie/TelltheStoryTechniqueontheevent,forthoroughness

• ApplyseveralroundsofEFTtoeacheventyouchoose,bringingeachoneascloseto“0″asyoucan.Ifother,moreintense,eventspop-up–that’sok



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Seeifyoucanjustbecuriousaboutwhateverarisesandwritetheseeventsdownaswell,givinganintensityleveltoeach.

Theremaybe100sofevents,whichisnormal.TrythePersonalPeaceProcedureononeevent,andifyoulikeit,doanothereven,thenanother,inthetimingthatisrightforyou.

Be Gentle with Yourself

Doapproachtheseeventsinyourowntimeandinyourownway,gentlytappingoneachseparateaspect,pieceofthestory,ortitleuntiltheintensityis“aslowasitwillgo.”

Beforefinishingfortheday,writedownanewnumberthatrepresentswhereyouarewiththisparticulareventnowthatyouhavefinishedtoday’spractice.

Notice Your Progress

Asyouworkthroughtheprocess,yourdaysmaybegintofeelsomehowlighterandclearer.Youmayevenbegintofeelsurprisinglyrelievedinwaysyouneverthoughtpossible.

Notice,forexample,howyourrelationshipwithapartnerorfamilymemberfeelseasier,eventhoughhe/shedidnotnecessarilysignupforchange.

Makeanoteofanypositiveshiftsinyourexperience.Revisitandtesttheremainingintensityoftheissuesyouhavealreadyhandled.WhenyounoticehowEFThashelped,themoreyouwillmaketimetovisitthisprocessagain.

Askyourselfcuriousquestions:

Whatcanbedifferentnow?

Whatmightyoudobedoingdifferentlythatyoudidn’tdobefore?

Whatdidyoudobeforethatyouarenolongerdoingnow?



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When To Do The Personal Peace Procedure

• Ashomeworkforremovingthechargefrompasteventsthatarisefromsessionswithaphysicianortherapist.Doingthiscanserveyourhealingprocessinsurprisingandpositiveways

• Asanongoingdailypracticetobringawarenessandtransformationtoalifetimeoflimitingbeliefsandemotionalhang-ups.Youmaybesurprisedhowthiscanenhanceyourviewofyourself,reduceself-doubt,andallowagreatersenseofpeaceandrelaxation.Earlymorningorbeforebedtimearegoodtimestotap

• Asawaytoclearanypossibleemotionalcontributorstoseriousillness.Thismaybethefirsttimeyouhaveeverlookedattheemotionaleventsthatwerehappeningbefore(orbecauseof)theonsetofyoursymptomsandexperience

• Asausefulwaytouncoverandresolvemanyofyourcoreissues.ByapplyingEFTtosignificant,specificpastevents/momentsinlife,youwillnaturallybehandlingmanycoreissues(unfortunateconclusionsorself-limitingbeliefs)attachedtothem

• Asawayof“doingyourowninnerwork”thatissuretoresonatewithothers,demonstratingasenseofwhatispossiblewhenweactivelyandintentionallytransformtheenergywearebringingtoourlifesituations

ThePersonalPeaceProcedureisjustoneofmanypowerfulEFTapplicationsyoucanuseonyourown.

VisitAAMETinternational.orgformoreEFTresources,articlesandperspectivesfromAccreditedCertifiedEFTTrainersandPractitioners.



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The Science Behind EFT

ManyscientificstudieshavevalidatedtheefficacyofEFT.Studieshavealsoshedlightonthemechanismsthatunderlietheprocess.Thephysicaleffectsoftappingonthebodyandbrainarebeingmeasuredanddocumented,aswellasthemeasurablepsychologicalbenefits.

Whileitisbeyondthescopeofthisintroductorymanualtogointodetailonthisimportanttopic,wepresentbelowsomeofthemajorscientificareaswhereEFTisbeingstudiedandtested.Weincludebriefsummariesofsomeoftheconceptsandfindingsaswellasreferencesandlinksforfurtherinformation.ButpleasedoseetheScienceandResearchsectionoftheEFTInternationalwebsiteforamoreextensivediscussionofthesetopicsandamorecompletesetofreferences.

Advances in Neuroscience: New Understandings of the Brain

Fordecades,itwasbelievedthattheneuronsinthebrainwerefixedatmaturityandwouldsimplydeclineasweaged.Butrecentscientificdiscoveriesinneuroscience,whichisthestudyofthebrainandnervoussystem,haverevealedtheexcitingtruththatourbrainsaredynamicandresponsive,ever-growingandever-changing.

Neuroplasticityreferstothecapacityofthebraintorewireitselfinresponsetoneed,orasaresultoftrainingandpractice.Recentstudieshaveshown(throughtheuseofPETandMRIbrainscanningtechnology)thatnewneuralcellsaregeneratedthroughoutlifeandthattheconnectionsbetweenneurons,orneuronalpathways,becomedenserandstrongerwheneverwelearnandpracticesomething.Conversely,whenwestoprepeatinganoldpattern,thoseneuronalconnectionsfade.Weareliterallysculptingourbrainsallthetimewithourbehaviorsandourthoughts,whichareoftendrivenbyouremotions.Formoreonneuroplasticity,seeNormanDoidge’sbook,TheBrainThatChangesItself.

Sincethereisoftenanemotionalcomponentthatreinforcestheoldpatterns,EFTgreatlyfacilitatesourabilitytomovebeyondoldlimitationsandrewireourbrainsforenhancedhealthandwell-being.EFThasbeenshowntomakeitmucheasiertounlearnwhatwedon’twantinourfeelings,behaviorsandthoughts,andtomakeitquickerandeasiertodo,thinkandfeelwhatwedowantanddesire.



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Akeycomponentofchangeisthephenomenonofmemoryreconsolidation.Everytimewecallupamemory,itisanopportunityforourbraintouseitsplasticity,itsabilitytochange,totakeinnewdataandmodifytheoldinformation.AfterEFTisappliedtoatroublingmemory,itoftenreconsolidatesinaverydifferentwayandnolongercausesdistress.SeeBruceEcker’sbook,UnlockingtheEmotionalBrain:EliminatingSymptomsatTheirRootsUsingMemoryReconsolidation.

The ‘New Biology’ of Epigenetics

Justlikeourbrain,ourinternalbody-chemistryenvironmentisconstantlyshiftingandchanging.Thenewbiologyofepigeneticshasproventhatcellsareconstantlyrespondingtotheirenvironment.Theactualgenesinourcellsarerespondingmomentbymoment--beingturnedonorturnedoffduetoenvironmentalinfluences.Geneticsarenotdestiny.Wehaveagreatdealofinfluenceovergeneexpression.

Whatisespeciallyremarkableinthisnewunderstandingofbiologyistherevelationthatourthoughtsandouremotionsplayamajorroleincreatingthedynamicenvironmentthatsoinfluencesourcells.BruceLipton,PhD,apioneerinthisfield,hasmadeitclearthatourbeliefsandourperceptionshaveaprofoundeffectonourphysicalhealth.Wecanmoveoutofvictimhoodandintomasteryofouremotionalandphysicalhealthaswelearnhowtoprovideabetterinternalenvironment,whichinvolveseverythingfromhealthiernutritionandlifestyletoreducingstresslevels,regulatingemotions,andworkingtochangeourbeliefs.

Dr.LiptonisamajorproponentofEFT.HehasstatedthatEFTcanprofoundlyinfluencegeneactivity,health,andbehavior.TheverycapacityofourbiologytorespondtoouremotionalstatesandfollowourconsciousintentionisanotheravenuetowardsexplainingwhyEFToftenworkssoverywell.SeeBruceLipton’sbookTheBiologyofBelief.

Dr.BruceLiptonandEFTInternationalTrainerCraigWeiner.PhotobyAlinaFrank



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Research Involving Body Chemistry Related to Stress

Thestresshormonecortisolregulatesmanyaspectsofourbody’sresponsetostress.Biologically,itismeanttobereleasedonlywhenweareactuallyindangerandneedourfight/flight/survivalresponsesactivated.Yetthepsychologicalstressesofmodernlifeoftencausechronicallyelevatedcortisollevels.Thisisacommonproblemanditcanadverselyaffectmanyaspectsofourhealth.

StudiesmeasuringtheeffectsofEFToncortisollevelshaveshownimpressiveresults.Forexample,inarandomizedcontrolledtrialconductedbyDr.DawsonChurchandothers,theEFTinterventionsignificantlyloweredcortisollevels.See:http://www.energypsych.org/?288

The Mechanisms of Our Biological Response to Threat: How PTSD and Anxiety Get Locked into the Brain and Body

Thesedays,thereisalotoftalkaboutapartofthebraincalledtheamygdala.Theamygdalaseemstomodulateallofourreactionstoeventsthatareessentialforoursurvival.Itiscentraltoourbiologicalfight-flight-freeze-flopresponsetothreat,whichincludesthesecretionofcortisolandadrenalineaswellasotherstrongbodilyresponses.Theamygdalaislikeanalarmsystemanditdirectlytriggersthesebodyreactionswithouttheintermediaryofconsciousthought.

Thesebiologicalmechanismsareintendedtokeepussafe.Butunfortunately,theycanbehardtoerase,especiallyintheaftermathofseveretraumaorothercasesofchronicanxiety.Asaresult,manypeoplearelivingwiththedifficultsymptomsofpost-traumaticstressandsevereanxietyorpaniconadailybasis.Theirbrainjustcan’tshutoffthestrongfearreactionsinthebody,whichcanbeeasilytriggered.

Ithasbeenscientificallydemonstratedthatacupointsstimulationbyneedlessendsdeactivatingsignalstotheamygdala.DavidFeinstein,PhD,referstoa10-yearresearchprogramatHarvardMedicalSchool,whichinvestigatedtheeffectsofstimulatingcertainacupuncturepoints.Imagingstudiesconsistentlyshowedthatstimulationofthesepointsmeasurablydecreasedthebrainactivityintheamygdala,hippocampusandotherareasassociatedwithfear.Itisverysignificanttonotethat



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thestimulationwasbeingappliedwhilethesubjectwasexposedtoan“emotionaltrigger,problematicsceneorunresolvedtraumaticmemory.”

Dr.Feinsteinexplainsthismechanism:Thetriggeringsceneormemoryinitiallycausestheamygdalatoreact.Astheacupointstimulationisapplied,theamygdalaiscalmed.Thus,thehippocampus(memorycenter)canrecordthatthesceneormemoryissafetoengagewith–freeoftheformeremotionalintensity.Inessence,theneuralpathwayshavebeenaltered.InEFTlanguage,wemightsay,“thememoryhasbeenneutralized.”

SeeDr.Feinstein’sarticle:http://www.innersource.net/ep/images/stories/downloads/Acupoint_Stimulation_Research_Review.pdf

Cutting-Edge Trauma Research, Which Now Affirms The Value of Body-Centered Interventions, Including Meridian Stimulation

Asexplainedabove,thepartsofthebrainthatgovernsurvivalmechanismsaresimplynotamenabletobeinginfluencedbytalkalone.Asanyonewhohashadapanicattackcantellyou,noamountoftalkingandreasoningcanchangethepowerfulfull-bodyresponsethathappenswhentheirfearistriggered.Itisthebodyitselfthatcarriestheburdenofthesestrongreactionsandholdsthetrauma,lockedinbythebrain-bodyconnectionofoursurvivalmechanism.

Cutting-edgetraumaresearchersnowagreethatthewaytotreattraumaisnotonlythroughthecognitivemind,butalsoinpartnershipwiththebody.BesselvanderKolk,PhD,isamajorpioneerinthisarea,andheisgettingresultsfarbeyondwhatconventionaltherapiescanachieve.Amongthemanybody-centeredinterventionsthatheemploysismeridiantapping.SeeDr.vanderKolk’sbook,TheBodyKeepstheScore.

Anotherleadingresearcherinthefield,RobertScaer,MD,authorofTheBodyBearstheBurden,hasstated:“Unlessthefreezeresponseisreleasedfromtheamygdalainthebrain,thedevastatingphysicalandemotionaleffectsoftraumawillbeself-perpetuating.Tohealtraumawemustextinguishpost-traumaticproceduralmemorycuesandyoucan'tdothatwithwordsalone.”Inhisbook8KeystoBrain-BodyBalance,Dr.ScaerincludesEFT,sayingthat“themethodsitusesreflectmanyofthecriteriaIconsidernecessaryforfearextinction.”



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Research on Acupuncture/Acupressure and The Meridian System

EFTisbasedonthemeridiansystemofTraditionalChineseMedicine.ThereforeanyresearchintothemechanismsofacupuncturemayhelpusunderstandtheworkingsofEFT.Upuntilthelastfewdecades,Westernmedicinehadgenerallydismissedacupunctureasamodalitythatcouldnotbescientificallyvalidated.InChinesemedicine,themeridiansaretheenergypathwaysthroughwhichtheQi(vitalenergy)flowsinthebody,andtheacupuncturepointsarespecificlocationsonthemeridiansthatgiveaccesstothesystem.Butthesemeridianswereseeminglyinvisibleandtheacupuncturepointsapparentlyhadnomeasurableanatomicalstructure–accordingtoconventionalWesternmedicine.

Thankstoincreasinglysophisticatedtechnology,excitingdiscoveriesarerevealingphysicalstructuresthatmayunderliethemeridiansystem.ConsistentwiththeoriesproposedbyKoreanresearcherKimBong-haninthe1960’s,currentresearchisrevealingmicroscopicanatomicalthread-likestructuresthatseemtocorrespondwiththemeridiansystem.ThisiscalledthePrimoVascularSystemorPVS.

ThePVSisinvolvedwiththehumanbody’sfascianetworkandmaybethe‘missinglink’forunderstandingthephysicalmechanismofacupuncture/acupressureand,hence,EFT.Thefasciaistheconnectivetissueofthebodyand,assuch,surroundsandconnectseverymuscleandorganofthebody.Thefasciasystemisknowntobecapableoftransmittingelectricalsignalsthroughoutthebody.ForanexcellentexplanationofthefasciaandthePrimoVascularSystem,see:http://www.hindawi.com/journals/ecam/2015/303769/Interestingnewtheoriesnowproposethat“theseinfinitesimalchannelsmayactlikeopticalfibercablesandtransmitDNArelatedinformationcontinuouslythroughoutthebodyusingbiophotons.”http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4563055/Seekingunderstandingoftheenergysystemofthebodyistrulythenewfrontier.

Ifyouhaveanydoubtthatmeridiansarediscernibleinthebodyusingmodernscientifictechnologies,feelfreetovisittheBritishMedicalJournalwebsiteandreadthisarticle:http://aim.bmj.com/content/11/1/22.full.pdf

Inthelast20years,acupuncturehasbecomemorewidelyaccepted.Numerousstudieshavevalidatedtheeffectivenessofacupuncture,especiallyforpainrelief.In1997,theNationalInstitutesofHealth(NIH)endorsedacupuncturetreatment,and



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in2003,theWorldHealthOrganization(WHO)didthesame.Wearejustinthepioneerstagesofunderstandingandvalidatingtheage-oldwisdomofTraditionalChineseMedicine.Thistraditionknewaboutthepowerfulenergysystemthatisintegraltothefunctionofourbodies.Inwayswearestillseekingtounderstand,EFTallowsustointeractwiththissystemandobtainremarkableresultsforhealthandwell-being.

EFT Works

WehaveanabundanceofanecdotalandcasehistoryevidencethatEFToftenproducesprofoundandlastingresults.Thousandsofstoriesaboundontheinternetoffreedomfromphobias,relieffromPTSDsymptoms,diminishmentofanxietyandevenfoodcravings,etc-butisthereevidencefromcontrolled,peer-reviewedstudies?TheanswerisaresoundingYES.

Therearemorethan70peer-reviewedarticlesaboutEFTspecificallyontheAAMETInternational.orgwebsite(https://aametinternational.org/discover-eft/eft-science-research/).Fifty-oneofthese(January2019)areRCTs(RandomisedControlledTrials),thehigheststandarddemandedby‘hard’science,and98%oftheRCTstudiesdoneshowthatenergypsychologyishighlyeffective.MorearticlesonthebroadercategoryofEnergyPsychologyareavailableviaACEP,AssociationforComprehensiveEnergyPsychology,(EnergyPsych.org).

ThebestsourceweknowforasummaryofthescientificresearchsupportingEFTisDr.DavidFeinstein’sarticleentitledAcupointStimulationinTreatingPsychologicalDisorders:EvidenceofEfficacy.Dr.Feinsteincitesdozensofspecificstudiesandsummarizesresultsofresearchthathasbeendoneforanumberofdifferentconditions.Theseinclude:

SpecificPhobias PublicSpeakingAnxiety Test-TakingAnxiety Depression,GeneralizedAnxiety,andotherPsychologicalSymptoms PainandPhysicalIllness



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WeightControl AthleticPerformance

Dr.FeinsteinalsoincludesanextensivesectiononPTSDandhoweffectiveEFThasbeenintreatingthedifficult-to-treatsymptomsofseveretrauma.

Dr.Feinstein’sfullarticlemaybefoundonhiswebsiteatthislink:http://www.innersource.net/ep/images/stories/downloads/Acupoint_Stimulation_Research_Review.pdf[Thisarticlewasalsopreviouslyreferencedinthe“mechanismsofourbiologicalresponsetostress”section.]

WecannotemphasizeenoughhowhistoricandgroundbreakingthisarticlebyDr.Feinsteinprovedtobe.WhereastheAPA(AmericanPsychologicalAssociation)hadpreviouslybeenadamantlyopposedtoallformsofenergypsychologyandwouldnotsupportanyresearchinthearea,Dr.Feinstein’sarticleconvincedmanyinthefieldofpsychologythatmethodssuchasEFTwereworthyofseriousconsideration.

TheAPAnowtakesenergypsychologyresearchseriously.ThestatusofEFTiscurrentlythatofan“evidence-supported”modality.Furtherresearchisunderway,withthehopethatEFTandotherenergypsychologyapproacheswilltaketheirplaceasofficiallyrespectedandscientificallyvalidatedtreatmentoptions.

WehopethisbriefintroductiontothescientificbackgroundbehindEFTandEnergyPsychologyhasbeenuseful.Thereismuchmorein-depthinformationavailable,andweinviteyoutovisittheScienceandResearchareaontheEFTInternationalwebsitetolearnmore:

EFTInternational.org/discover-eft/eft-science-research/

Wealsohighlyrecommendthesewebsitesforscienceinformation:

ACEP,AssociationforComprehensiveEnergyPsychology, www.energypsych.org EFTUniverse,www.EFTUniverse.com



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About This Manual

TheEFTInternationalIntroductoryEFTManualisanewlyupdatedandrevisededitionofTheEFTfreeManual,firstpublishedonlineasafreeresourcein2010.TheoriginalauthorswereJadeBarbee,BettyMoore-Hafter,CarnaZacharias-Miller,andLynneShaner,PhD–allEFTInternationalTrainersorAdvancedPractitioners.

IntheaftermathofEFTdeveloperGaryCraig’s2009announcementthathewouldretireanddiscontinuehiswebsite(whichhadbeenahubforEFTeducation),thegroupwasinspiredtoworktogethertocreateafreelibraryofEFTresourcesfortheEFTcommunity.Theresultingprojectwasawebsitecalledwww.EFTfree.net.

ForsixyearsEFTfreefeaturedhundredsofEFTarticlessubmittedbytappingenthusiastsfromaroundtheworld.Duringthistime,thegroupalsocreatedandpublishedtheEFTfreeManual,whichwasdownloadedover17,000timesandtranslatedintothreeadditionallanguages.In2012,AngeFinn,anotherEFTInternationalAdvancedPractitioner,joinedtheEFTfree.netteamtohelpwitharticlepublicationandmaintenanceoftheproject.

ItisthehallmarkofEFTInternationalthatmembershavetheopportunitytovolunteer,collaborate,andcontributeforthegoodoftheorganization.Theoriginalauthorsaredeeplyhonoredthattheirmanualhasnowbeennewlyeditedandre-purposedforEFTInternational.Inaddition,theentireEFTfreearticlesarchivehasbeendonatedtoEFTInternational.orgtocontinuetoserveallthoseinterestedinhowEFTisbeingutilisedaroundtheworld.

TheEFTInternationalFreeIntroductoryTappingManualhasbeenthoroughlyrevisedandupdatedsince2010bythreemembersoftheEFTInternationalTrainingBoard:ShoshanaGarfield,PhD,andoriginalauthorsJadeBarbeeandBettyMoore-Hafter.*Changesfromthe2016to2019versionareminimal,andprimarilyreflectupdatestotheTableofContents,SciencesectionsandtherenamingoftheorganizationfromAAMETtoEFTInternational(EFTi).

Asademocratic,voluntary,not-for-profitorganization,itisthemissionofEFTInternationalFreeTappingManualtopromoteEFT,providequalityEFTeducationandtraining,andfacilitatetheskillful,creativeandethicalpracticeofEFT.TheEFTInternationalFreeTappingManualisofferedfreelytoallwithoursincerestbestwishesforyourtappingsuccess.

Withkindestregardsandwarmestwishes,BettyMoore-HafterandJadeBarbee,Volunteers,EFTInternational

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