EFT Instructions

The Emotional Freedom Techniques (EFT) Process

Designed to be completely user friendly, Emotional
Freedom Techniques invites you to take charge of your
own emotional healing. EFT is based on the principles of
acupuncture and acupressure. You tap on selected
points while focusing your attention on specific physical
or emotional reactions to events (whether past or
present) that affect your current physical and mental
health.
The simplicity of EFT is one of its best features. No
matter what the issue you are addressing while using
EFT, the process itself never changes. You use the
exact same process each and every time. EFT is easy
to learn and easy to adapt. It uses points that we are all
familiar with and is easily modified by the user. If you
have negative feelings that currently interfere with your
enjoyment of life or keep you from reaching your life
goals, in just a few minutes, you can feel some relief and
take a step closer to uncovering the root cause of these
feelings so that you can resolve them in a healthy way.
The EFT process has three main steps: 1) clarification of
the issue, including recording how intensely you feel
about it RIGHT NOW, 2) the Setup statement, and 3) the
Tapping Sequence.
Step 1 Clarification and testing
The first step in EFT is identifying an issue that you want
to resolve with EFT. Once you begin using EFT, you will
find it useful for everyday events that bring up negative
feelings for you. However, EFT is a very effective tool for
resolving issues that have bothered you for some time.

The Personal Peace Procedure is a personal guide to

excavating your past so that you can uncover and
resolve feelings that began in negative events of the
past but continue to bother you today. Whether you use
EFT for an event from the distant past or for the bad day
you had at the office today, you want to begin by making
your issue very specific.
Remember that you are going to tap on acupressure
points while focusing on the specific negative feeling.
The specific feeling can be the memory of an event that
triggers a physical reaction, the emotion that arises from
the reaction, or a behavior that the emotion inspires. The
important thing is to be as specific as possible. Zero in
on the one detail that triggers the strongest negative
feeling for you. So, for example, you dont want to tap on
the general bad day at the office. Tap instead on the
memory of your bosss red face looming over you and
the hot spray of spittle that hit your chin when he yelled
at you and the way your stomach heaved when he
slapped the heavy file onto your desk and the way you
couldnt stop shoving cream-filled donuts in your mouth
after he left.
Once youve identified a specific aspect of your issue
take a moment to quantify it so that, later, after the
tapping, you will be able to measure your progress.
Write down a number on a scale of 0 to 10, with 10
being the worst it could be, that measures exactly how
much this feeling bothers you RIGHT NOW.
Step 2 The Setup
The Setup begins with creation of a two-part statement,
the Setup statement. The Setup statement includes the

specific issue you identified along with a statement of

self-acceptance. The form for the Setup is simple:
Even though _______, I deeply and completely accept
myself.
So for your bad day, you might say
Even though my boss screamed at me and made my
stomach feel sick, I deeply and completely accept
myself.
Remember to use whatever specific detail causes the
most intense reaction for you. Focus on one specific
issue. You can always move on to another one as you
feel the first resolve.
Continue the Setup by making the mind-body
connection. Say the Setup statement three times while
continuously tapping on the Setup Point.
The Setup Point
There are two points that people commonly use for
Setup Point. The first is the Karate Chop point. Its is the
fleshy side of either hand, the place where your fingers
wrap someone elses when you shake hands. The
second point is called the Sore Spot and is located
about 3 inches down from the V-shaped notch at the
base of your throat and 3 inches to the left or right,
roughly in line with your nipple. Some people have more
success with the Karate Chop point for distinct issues
and the Sore Spot for more global issues. EFT is very
flexible. Try the different spots and do what works best
for you.
The Rationale Behind the Setup

The idea behind EFT is that all negative emotions are

caused by disruptions in the bodys energy systems. At
times, even when we want to clear these disruptions, we
may have resistance to letting go of our problem.
Change is difficult, even positive change. Resistance to
resolving an issue is called Psychological Reversal, or
PR, from the idea that the energy is somehow
reversed. Reversals do not always occur but, when
they do, they can be time-consuming or difficult to
diagnose. The Setup was designed to preclude the
possibility of reversal. In other words, doing the Setup
will help to clear any reversals that might exist, without
you having to take the time to find out if they do or not.
After saying your Setup three times while continually
tapping, or rubbing, either the Karate Chop point or the
Sore Spot, you are ready to move on to the Tapping
Sequence.
Step 3 Tapping
The tapping sequence is accomplished by saying a
Reminder Phrase, based on your Setup, as you tap
about seven times on each of the tapping points. Seven
times on each point in the sequence while continually
saying the Reminder Phrase constitutes one round of
EFT. You tap as many rounds as needed to lower the
intensity measurement when you think about the original
issue. So, for instance, if the detail of your bad day that
has the most intensity for you is the upset feeling in your
stomach, and you measure the intensity, originally, at an
8, you will tap, beginning at the top of head, saying This
upset stomach. Move through one or two rounds, then
measure again. If the intensity has not dropped to a

comfortable level, for instance, below a 3, continue with

more rounds or move to an alternate technique.
The Points
The following series of points are located on both sides
of the body, so you can use two or three fingers to tap
the points on either side of your body, or both sides at
once. You can tap first one side, then the other. Many
people even find one point that seems to work best for
them. The have success concentrating on that one
point, returning to it often, or even, at times, using that
point alone. Again, experiment, and do what works for
you.
With EFTs flexibility, there is no required order to the
points, but, they are generally taught beginning at the
top of the head and moving down the body simply
because they are easier to remember in that order. EFT
instructions vary in the points they recommend. Since
EFT is so flexible and people have different preferences,
different practitioners and writers have defined different
sets of points. Some sets are shorter than others. Some
include the top of the head point and the liver point.
Some dont. Some include the hand points. Some dont.
All the points included here are useful.
The Top of the Head point is about a fingers width
behind the exact crown of the head. Many people can
feel a slight depression or tenderness there.

The Eyebrow point is at the tip of the eyebrow near

the nose, on the bone. Both sides of the body are
used.

The Side of Eye point is at the outside tip of the

eyebrow. Both sides of the body are used.

The Under the Eye point is on the top of the

cheekbones underneath and in line with the pupil.

The Under the Nose point is in the indentation

between the nose and upper lip.

The Chin point is in the crease between the bottom

lip and the chin.

The Collarbone point is the soft spot about an inch

toward the outside of the body from the hollow V
shape at the base of the neck, just off the sternum
(breast bone), just under the collarbone.

The Under the Arm point is about a hands-breadth

below the armpit. Both sides of the body are used. For
some people who are chemically dependent, this spot
can drive up distress so you may delete this spot if
needed.

The Rib point is also called the Liver point. It is

between the 6th and 7thribs in line with the nipple (for
women, its about where the bra band would be).

The Thumb point is at the base of the nail bed on

the side of the thumb toward the body.

The Index Finger point is at the base of the nail

bed on the side of the index finger toward the body.

The Middle Finger point is at the base of the nail

bed on the side of the middle finger toward the body.

The Little Finger point is at the base of the nail bed

on the side of the baby finger toward the body.
Remaining Issues
When youve finished a few rounds, but the intensity has
not fallen to zero, you may wish to tap another round or

two modifying the Reminder to acknowledge the

remaining issue:
This REMAINING memory of my bosss looming red
face.
You may also repeat the Setup, tapping the Karate Chop
point or Sore Spot, with a modified Setup:
Even though, I STILL have some of this REMAINING
memory of my bosss looming face
Begin a new round of tapping with this new Reminder
Phrase, continuing until the intensity measures 0.
The 9 Gamut
The 9 Gamut is a quick technique designed to help
balance the brain by providing both left and right brain
activity. You can add it at the end of a sequence when
the intensity is low, but doesnt seem to be dropping to
0.
Begin by tapping the 9 Gamut point.
The 9 Gamut Point is on the back of the hand
about a half inch below the spot where the where the
indention between the knuckle little finger and the
knuckle of the ring finger.
While continuously tapping this spot, hold the head still,
looking straight ahead, and perform the following nine
movements:

Eyes closed
Eyes open
Eyes sharp down to the right
Eyes sharp down to the left


Roll eyes in clockwise

Roll eyes counterclockwise

Hum a tune for 5 seconds

Count to 5

Hum again for 5 seconds

Reassessment
When you feel as if the distress may be gone, test by
using the Movie Technique to review the details as if it
were a 2 minute movie. As you review the story, monitor
your level of distress. If you are working by yourself, you
can imagine the movie silently or pretend you are telling
someone about it. If the distress increases to 2 or 3, do
the tapping sequence again until it is at 0, then continue
to the end of the story. Any time you feel a rise in your
feeling of stress, stop and tap until it tests at 0.
EFT Plus
Occasionally, tapping alone doesnt lower the intensity
measurement as much as youd like. In that case, there
are additional techniques that often help to finish the job.
If your distress or level of intensity did not change at all
while tapping through the EFT sequence, you might
have some stubborn disruptions or blocks in your energy
system that would respond to some simple corrections.
Some disruptions can be cleared by changing your
physical circumstance. Try taking a few deep cleansing
breaths and then resume your tapping. You may be
dehydrated, so make sure you take a long drink of
water. Change rooms or go outside. Change lighting or
noise levels. At times, disruptions might be corrected by
removing metal belts or underwire bras.

Some disruptions may be Psychological Reversals that

werent cleared sufficiently with the Setup. PRs are type
of disruption or block caused when your wise and
reasonable mind can
be overwhelmed by your emotional mind. A classic
example of this phenomenon is the reason dieting
doesnt work. This is nothing to worry about; it is
correctible, and it happens to everybody. Rarely,
impediments to success with EFT may be
neurological/energy disorganization, or energy toxins
and allergies. Energy toxins are rare, but if you suspect
them, you might consider avoiding all scented products
or replacing old fabrics like pillows or curtains. Since
energy toxins are rarely the problem, they are worth
considering but alternative techniques, such as focused
use of the Sore Spot or Collarbone Breathing Therapy
should be tried first.
Correcting Psychological Reversal with Use of the
Sore Spot
To clear PRs, focus your attention on the specific
problem being treated and rub the Sore Spot on the left
side of your chest while saying out loud
Even with all my problems and limitations, I deeply and
completely accept myself.
To clear remaining psychological reversals, place
attention on the problem to be cleared, tap directly under
nose and say 3 times emphasizing the underlined
words,
Even if I never get over this problem, I accept myself
deeply and completely.

Tap the karate spot on the side of the hand continuously

while saying each of the following sentences twice:
I accept myself deeply and completely, even if

I am not ready to eliminate this problem.

I dont deserve to get over this problem.

I feel its not safe to get over this problem.

I am scared to try to deal with this problem.

I will feel deprived if I get over this problem.

I will not do what is necessary to get over this

problem.

I will lose my identity if I get over this problem.

Clear Neurological Disorganization with Collarbone
Breathing Therapy (CB2)
To clear Neurological Disorganization, use Collarbone
Breathing Therapy. Youll do one complete cycle on the
right and left collarbones with the right hand, then one
complete cycle on the right and left collarbones with the
left hand.
Right hand: Begin by holding two fingertips from your
right hand on your right collarbone point and, with the
left hand, tap the right gamut point continuously while
doing the following breathing sequence:

Breathe half way in and hold it while tapping for 5

taps.
Breathe all the way in and hold it for 5 taps.
Breathe half way out and hold it for 5 taps.
Breathe all the way out and hold it for 5 taps.
Breathe normally for 5 taps.

Next, bend fingers of right hand, touch the

right knuckles on the right collarbone point, tap while
doing breathing sequence again.
Repeat the entire cycle with the right fingertips, then the
right knuckles, on the left collarbone point.
Left hand: Move to the left hand by holding two
fingertips from your left hand on your right collarbone
point and, with the right hand, tap the left gamut point
continuously while repeating the breathing sequence.
Next, bend fingers of left hand, touch the
left knuckles on the right collarbone point, tap while
doing breathing sequence again.
Repeat the cycle with the left fingertips, then the left
knuckles on the leftcollarbone point.
When finished do the EFT Protocol again, focused
on the original issue.