The Emotional Freedom Technique

REFERENCE GUIDE

1. SIDE OF HAND: The soft side of the hand between the wrist and the pinky finger.

2. HEAD: The center of the crown of the head.

3. INNER EYEBROW: Where the inner eyebrow begins.

4. SIDE OF EYE: The outside of the eye, on the bone between the eye and temple.

5. UNDER EYE: The lower rim of your eye socket, directly under the pupil on the bone.

6. UNDER NOSE: The indented area between your nose and upper lip.

7. TOP OF CHIN: On the indentation between your lower lip and chin.

8. COLLARBONE: About 1.5 to 2 inches diagonally from the spot between your collarbone.

9. UNDER THE ARM: Typically, where a bra band is, about 3 to 4 inches below the underarm.

Identify the issue/feeling/sensation and rate it’s intensity from 0 (lowest) - 10 (highest)

Gently tap the Side of the Hand while repeating the Set-Up Statement three times “Even though (state the issue)…I choose to accept myself and how I feel (or some variation thereof)”
Using two or three fingertips, gently tap on the remaining points in a repetitive motion seven to ten times on each of the nine acupoints while focusing on the problem by stating the reminder phrases
After a few rounds, take a deep breath, note the intensity for any changes, and ask yourself the following:
- Did I notice any sensations in my body?
- Did any emotions arise?
- Or did any thoughts or memories come up
- Did anything shift in how I see the issue (a yawn or sigh may accompany this)
Continue the rounds and check in with the issue’s intensity until it drops below a 2
Then, you can shift to the positive and incorporate any shifts you discover. It’s important to repeat a few rounds to tap in the positive!