Tapping basics: quick guide

A very useful tool I often share is called "Tapping". It's a very practical method that allows you to apply insights in a variety of ways. Here are the very basics:

What is Tapping?

“Tapping” (EFT) is a scientifically proven, mind-body connection method. It allows you to rapidly reduce the emotional intensity of situations in your life. Science shows that when you reduce that intensity, you are more intelligent, resourceful and resilient amongst many other things. You’re better able to see problems from new perspectives and take more efficient action.

While knowing what to do is powerful, we can often have resistance to doing the things we know. With Tapping you can reduce and sometimes completely eliminate that resistance. This isn’t just a mental hack, this is something that has profound effects at the level of your nervous system, your biology, and your subconscious mind.

"Tapping" involves lightly tapping on acupressure points on your body while focusing on a specific problem. This physical action of tapping sends a calming signal to your brain and body. The result is that the problem that once caused you distress, now has little or no power over you. In other words, you’re removing what’s in the way rather than using more force.

Remember to take responsibility for your own wellbeing.

How to do the basics

1) Identify a specific negative experience (past, present or future) to work on.

2) See if you can feel any emotion or physical sensation when you focus on this. (eg: feeling stressed, angry, tightness in your chest, pit in your stomach etc). Identify the level of intensity for you right now on a 0-10 scale (0 being no intensity, 10 being maximum intensity).

Side of hand point

3) Tap the side of hand point continuously while saying the following 3 times:

“Even though_____________(insert problem), I deeply and completely accept myself”.

eg: “Even though I’m stressed by this project, I deeply and completely accept myself”.

(Note: If the last part of this statement feels off, you can try using “I accept I’m feeling this” or “I’m OK right now”).

The 8 tapping points: Top of head, Eyebrow, Side of eye, Under eye, under nose, Chin, Collarbone, Under arm. For the points that are mirrored on both sides of the body you can tap either one or both. It is recommended that for the collarbone point, you use your whole hand to tap both points at the same time.

4) Gently tap the 8 points about 7 times each with your fingertips while repeating a brief phrase at each point, that reminds you of the problem. eg: “feeling stressed”, “this project”.

5) Test to see if there has been any change on the 0-10 scale of intensity or a change in emotion/physical sensation.

6) Repeat until intensity is 0, adjusting statements to reflect any changes you experience.

keep in mind that these are just the basics of one method. You may either need more knowledge or the guidance of a trained practitioner to get the results you want. Check out these blog posts where I cover the most crucial information when it comes to getting better results with “Tapping”:

Learn how “Tapping” works

How to get real lasting results with “Tapping”

Resources/references

Side of hand photo adapted from Andrik Langfield on Unsplash

Tapping points photo adapted from Albert Dera on Unsplash