Introduction To EFT: Do It Yourself

This session is an introduction to Emotional Freedom Techniques (EFT), also known as tapping. Listeners are guided through the location of the tapping points, as well as how to use them to work through an unwanted emotion or limiting belief. After listening, feel empowered to use EFT on your own whenever you'd like.

Transcript

Hello there,

My name is Casey McCormick-Chifji and I'm an EFT practitioner and transformation and embodiment coach and I love to lead a weekly EFT tapping session here on Insight Timer.

And what I wanted to share with you today is just a quick introduction to EFT,

Especially if it's not something that you're very familiar with.

If you just heard about it for the first time,

This is for you.

So my goal is to briefly explain what it is,

How it works,

And how you can do it yourself.

There are many wonderful EFT sessions here on Insight Timer,

Both live and recorded,

But I also want to help empower you to know that you can do it yourself.

So this is something that you don't need to do with a guide,

You can certainly do it on your own.

So in brief,

EFT stands for emotional freedom techniques,

And how it works,

The procedure of it,

Is that there's a sequence of acupressure points,

Mostly on the face,

There on the head,

The face,

The collarbones,

And under the arm,

And you tap through that sequence of points which are all on energy meridians.

And as you tap through them,

You are talking through what it is that you're feeling.

So EFT is really helpful for a limiting belief,

A stuck or unwanted emotion,

Something that you're working through,

Something that you're feeling that you don't want to feel,

And it works the best when you let yourself really get into those feelings.

So for example,

If you,

You know,

Want to tap through a limiting belief but you are not gonna let yourself really feel it,

It will be less effective.

So how it goes,

The way I usually do it,

Is we go through those acupressure points,

Which I'll explain,

And the first few times that we tap through them,

We are expressing the negative.

So I see it as there's two little voices inside our heads,

And you know both of those voices.

There's one that says,

You did a terrible job,

You always mess up.

It's the negative voice that kicks in as soon as there's an opportunity to do so.

And there's also this other voice,

This higher self voice,

That talks to you in a loving,

Supportive way and says,

You'll do better next time.

I love you.

I believe in you.

So we let each of those voices have its turn.

We let the negative voice talk first so it can get all of its garbage out,

It can fully express itself and get all of those things off of its chest.

And then once that has started to resolve the feeling or the belief,

Then we let that higher self voice come through and say it's peace.

So the goal is that you start the session feeling,

Oh,

Really not great,

And when you end it,

You find yourself feeling a lot more peaceful,

A lot calmer.

So this is the sequence of points.

We start with the side of the hand,

That's just the setup point.

So it's the karate chop point is what it's called.

It's just the side of the hand underneath where the pinky finger attaches to your palm.

So you're just tapping on the side of your hand a few times,

And you just keep tapping on it as you say out loud,

Even though,

Fill-in-the-blank,

So even though I believe this thing to be true,

Even though I'm feeling this unwanted feeling,

Even though,

Fill-in-the-blank,

I deeply and completely love and accept myself.

Even though,

Fill-in-the blank,

I deeply and completely love and accept myself.

And one more time,

Even though,

Fill-in-the-blank,

I deeply and and completely love and accept myself.

So even as you just tap on the side of the hand,

You might start to notice something is going on,

You're starting to feel just a little different,

That's great.

Ideally,

You have assessed this feeling on a scale from zero to 10 at the very beginning.

So you're saying,

Okay,

I'm feeling it really intensely,

It's a nine or it's not that bad right now,

It's only a five,

Whatever it is,

You notice that at the beginning so that you can notice at the end how it has changed.

And then we start through the point.

So the way that I've been taught,

We start with the point just above the eyebrow.

So you can use one hand or you can use two,

Either way,

It'll work just fine.

So you're tapping on that point and saying this first round through,

You're saying the negative things,

Right?

We're gonna do two rounds with a negative.

So you're saying out loud what it is that you're feeling that you don't want to feel.

Then you move to the side of the eye,

The temple,

And you say another sentence or another phrase.

Just see where you are led,

Just talk your way through it.

You don't have to make it beautiful,

You don't have to make it sound like poetry,

Just get those feelings and those thoughts and those beliefs out in the open.

Then we move under the eye so that there's a bone there that you can feel just under your eye and you're tapping there and you're continuing to speak your peace or let that little negative voice speak its peace.

And then we move under the nose,

Continue working through whatever it is that you're saying out loud.

And then under the lip,

So not all the way down to the chin,

But in that dip that's underneath your lip,

We're tapping right there and continuing.

Then we go to the collarbone.

That's the next point.

After that,

We move under the arm and then we finally go to the top of the head,

The crown of the head.

So that is one cycle through.

And as I said,

Again,

I'll review it again,

Do if you wanna do it the way I do it,

Do two cycles through that sequence,

Letting that negative voice speak its peace,

Air all of its grievances.

If you need more than two rounds,

Then keep going,

Keep going until all of that is out in the open and you're noticing that that number from the beginning,

That nine or that five or whatever it was,

It is starting to go down already.

Then once you're starting to feel that it's resolving a bit,

Then go back through that same sequence of points at least two times and let that higher self voice,

Let that one do the talking now.

So now you're speaking affirmations.

You can use affirmations that you use in other areas of your life.

You can use something that someone else has written,

Of course,

But I would challenge you to let that,

Try to let that come from yourself.

There is that voice within you,

You do have it.

So if you can tap into it,

See where it goes.

So this might be best,

If you are in a private place,

No one's listening to you,

You can do it silently in your head as well.

And it'll be really effective either way.

It doesn't really matter if you're doing it out loud or silently in your head.

Just make sure that you're letting yourself feel those feelings,

Letting yourself really associate into them.

You don't need to observe them from far away,

Really feel the feeling that it is,

That's on your mind and see where it goes.

And I would love to hear from you how this goes for you.

I will say that when I first heard of EFT,

I was a definite skeptic.

I did not think it would work.

I did not think it made any sense at all for it to work.

But I tried it because I was feeling an emotion that I didn't wanna feel.

I was feeling really anxious and I didn't wanna feel that way anymore.

And I was shocked at the results at how it took that feeling from an eight down to a two in just that one session.

So I am excited for you to try this yourself and I would love to hear,

Feel free to leave a review and let me know how it went for you.

And yeah,

I hope to see you in a live session and wishing you a wonderful,

Wonderful day.

Reviews

i’m really into wellness and new to eft so i thought id find a guide one i was so confused so luckily i found yours. on some days i get bouts of anxiousness because of emotions piling up it feels like and me internalizing them. this is my first session and i feel weightless and so calm! going to integrate this into my daily routine thank you so much for making eft accessible🩶

Great instructions, I'm new to this but felt calmer after this tutorial.

Thank you KC. This is my first time trying EFT. Your recorded Intro is clear concise and supportive.

Lovely clear explanation, also so upbeat and encouraging too. I already do eft but infelt i needed a bit of a nudge today. Thanks for the nudge. See you in the live. Highly recommend this for any unsure of eft.

This is such a fascinating practice and you explain it so well. Thank you for sharing.

I am embarking on this practice cautiously having heard of it very recently. However, your enthusiastic and inviting introduction has piqued my curiosity and interest to the point where I am very much looking forward to exploring further, with your guidance. Thank you!