Emotional Freedom Techniques (EFT) meditation, often referred to as “tapping,” is a powerful self-help method that combines elements of cognitive therapy and exposure therapy with physical tapping on specific points on the body. This technique aims to reduce stress, anxiety, and emotional blockages, promoting overall well-being. Let’s explore the basics of EFT meditation and the nine key points involved.
What is EFT Meditation?
EFT meditation is a holistic healing practice developed in the 1990s by Gary Craig. It is based on the same principles as traditional Chinese acupuncture but without the use of needles. Instead, EFT involves tapping on specific acupressure points while focusing on a particular issue or emotion. This process helps to clear emotional blockages and restore balance to the body’s energy system.
The Science Behind EFT
The underlying theory of EFT is that negative emotions are caused by disruptions in the body’s energy system. By tapping on specific meridian points while acknowledging the issue, you can release these disruptions, allowing the body to return to a state of equilibrium. Research has shown that EFT can reduce the levels of cortisol (the stress hormone) in the body, leading to decreased stress and anxiety.
The 9 Key Points in EFT
To practice EFT, you need to know the nine key tapping points on the body. These points correspond to the end points of energy meridians used in traditional acupuncture. Here’s a step-by-step guide to these points:
1. Karate Chop (KC):
• Location: The side of your hand, the fleshy part below the pinky finger.
• Purpose: This point is used to set up the EFT sequence and establish the issue you are addressing.
2. Eyebrow (EB):
• Location: The beginning of the eyebrow, just above the nose.
• Purpose: Tapping here helps to release stress and trauma.
3. Side of the Eye (SE):
• Location: The bone on the outside corner of the eye.
• Purpose: This point is associated with fear and anxiety.
4. Under the Eye (UE):
• Location: The bone under the eye, in line with the pupil.
• Purpose: Tapping here can alleviate worry and social anxiety.
5. Under the Nose (UN):
• Location: The area between the bottom of the nose and the upper lip.
• Purpose: This point helps to release shame and powerlessness.
6. Chin (CH):
• Location: The indentation between the lower lip and the chin.
• Purpose: This point is linked to self-doubt and confusion.
7. Collarbone (CB):
• Location: The area just below the collarbone, near the sternum.
• Purpose: Tapping here can reduce anxiety and boost confidence.
8. Under the Arm (UA):
• Location: About four inches below the armpit, on the side of the body.
• Purpose: This point helps to release negative emotions and improve feelings of safety.
9. Top of the Head (TH):
• Location: The crown of the head.
• Purpose: Tapping here stimulates all meridian points and helps to integrate the changes made during the tapping process.
How to Practice EFT Meditation
1. Identify the Issue:
• Focus on a specific problem or emotion you want to address.
2. Set Up the Statement:
• Create a setup statement that acknowledges the problem and includes self-acceptance (e.g., “Even though I feel anxious about this meeting, I deeply and completely accept myself.”).
3. Tap the Points:
• Start with the Karate Chop point while repeating your setup statement three times. Then, tap each of the nine points about 5-7 times while repeating a reminder phrase (e.g., “This anxiety”).
4. Assess the Intensity:
• Rate the intensity of your emotion on a scale from 0 to 10 before and after tapping. Repeat the tapping sequence until the intensity decreases significantly.
Benefits of EFT Meditation
• Reduces Stress and Anxiety: EFT can lower cortisol levels and reduce stress.
• Improves Emotional Health: Helps release negative emotions and improve mood.
• Boosts Confidence: By addressing self-doubt and limiting beliefs, EFT can enhance self-esteem.
• Enhances Focus and Clarity: Clearing emotional blockages can lead to better mental clarity and focus.
EFT meditation is a simple yet effective technique that can be practiced by anyone, anywhere. By tapping on these nine key points, you can release emotional blockages, reduce stress, and improve your overall well-being. Whether you are new to meditation or looking to expand your practice, EFT offers a powerful tool for emotional healing and self-improvement. Give it a try and experience the transformative benefits for yourself!
