How to Tap

Set Up

• Identify the issue you want to work on and rate it from 1 (mild) to 10 (extreme).
• Decide how to articulate it. This is your Reminder Phrase…for example “I’m scared”, “My shoulder hurts”, “I’m procrastinating”…
• While RUBBING the sore spot* (1a) OR tapping the karate chop point (1b), say your setup phrase three times:
• “Even though (…issue…), I completely and deeply love, accept and forgive myself”**
• Take a deep breath

Tapping Rounds

THREE rounds suggested

• Tap the remaining points (2 – 9), five to seven times each while repeating your Reminder Phrase ***

Check In

• Take a deep cleansing breath and focus again on your issue.  Rate it on a scale of 1 to 10. If it is not lower than a 2, you may want to do it again.
  NOTE: Some users have reported that at the time of tapping, there is no noticeable lessening of their issue.  However, later in the day they will realize that whatever they were tapping for has just quietly melted away. The rating scale is a guide which you may or may not choose to use.

TIPS

• You can tap on either or both sides using one or both hands
• Use your finger tips ( at least two – index and middle, all four where possible), not your nails
• Tap firmly, but not hurtfully

*

*  Sore spot – a soft area halfway between the nipple and the collarbone that’s a little “sore” or tender if you press into it.

**  If “I completely and deeply love, accept and forgive myself” doesn’t sit well with you, use something that does…like “Everything is okay”, “Things are alright”.  The point is to be accepting.

***  Once you get more comfortable, you may choose to move into more stream of consciousness, or “venting”. For example, for procrastination, it may turn into something like “I’m procrastinating, again! I never, ever get anything done!  I’m going to miss my deadline and lose my job!  I’ll never get hired again!  I feel like such a loser”.  It may seem extreme, but hey, doesn’t our little voice just do that sometimes?  Articulate all the nasty stuff going on inside while you’re tapping and it is neutralized.