7 Simple Steps to Practice DIY Tapping Daily
Tapping, also known as Emotional Freedom Techniques (EFT), is a powerful self-help tool that combines elements of ancient Chinese acupressure and modern psychology. By tapping on key pressure points while focusing on specific issues or emotional challenges, individuals can effectively release negative emotions and promote emotional well-being. Practiced regularly, tapping can significantly improve your mental health, reduce stress, and enhance overall well-being. Here are seven simple steps to help you practice DIY tapping daily.
Step 1: Understand the Basics of Tapping
Before diving into daily tapping practice, it’s essential to understand what tapping is and how it works. Tapping involves using your fingertips to tap on specific meridian points on your body while verbalizing your feelings and thoughts regarding a particular issue. The process aims to disrupt the energy patterns associated with negative emotions and restore balance.
It’s beneficial to familiarize yourself with the basic tapping points:
- Karate Chop Point: Located on the outer edge of the hand.
- Top of the Head: Center point at the crown.
- Eyebrow: Start of the eyebrow, closest to the nose.
- Side of the Eye: Bone at the outside corner of the eye.
- Under Eye: Bone under the eye.
- Under Nose: Area between the nose and upper lip.
- Chin Point: Center of the chin.
- Collarbone: Just below the collarbone at its junction with the breastbone.
- Under Arm: About four inches below the armpit.
Make sure you understand these points well as they will be crucial in your daily practice.
Step 2: Identify Your Emotional Triggers
Once you have a grasp of the tapping basics, assess which emotions or issues you want to address through tapping. Common triggers include anxiety, stress, self-doubt, fear, and frustration. Identifying your emotional triggers is critical because it allows you to focus your tapping sessions effectively.
Start by keeping a journal where you can note down any recurring emotions or situations that cause distress. Over time, you may begin to notice patterns in your behavior or reactions that can guide your self-tapping sessions. Remember that understanding what bothers you is half the battle; recognizing these triggers will make it easier to tackle them through EFT.
Step 3: Set a Daily Tapping Routine
Consistency is key when it comes to effective tapping. Establishing a daily routine ensures that you integrate this technique into your life seamlessly. Choose a time that works best for you—whether it’s first thing in the morning, during lunch breaks, or before bed.
Set aside at least 10–15 minutes each day for your tapping practice. This short duration is manageable and can lead to significant impacts over time. Consider using reminders on your phone or writing it down in your planner to reinforce this commitment.
Step 4: Create a Calm Environment
To get the most out of your tapping sessions, create a conducive atmosphere that promotes relaxation and focus. Find a quiet space where you won’t be interrupted during your practice.
You may want to dim the lights or play soft background music. Allow yourself to settle into this space before starting by taking a few deep breaths. This simple act helps cultivate mindfulness and prepares both your mind and body for effective tapping.
Step 5: Begin Tapping with an Intention
Once you’re comfortable in your peaceful environment, start your tapping session by setting a clear intention about what you’d like to work on. You might say something like, “Even though I feel anxious about my upcoming presentation, I deeply love and accept myself.”
This phrase consists of an affirmation that acknowledges your feelings while simultaneously reaffirming self-acceptance—a vital aspect of EFT.
Next, begin tapping through the points sequentially while repeating your intention or affirmation. Focus on fully experiencing these feelings as you tap—acknowledging both physical sensations and emotional responses without judgment.
Step 6: Tune In and Assess Your Feelings
After completing one round of tapping through all points, take a moment to check in with yourself. Rate your emotional pain or discomfort concerning the issue on a scale from 0-10 (0 being no discomfort and 10 being extremely distressed). This numeric assessment helps track progress over time.
If your rating remains high after one round of tapping, don’t hesitate to repeat another round while refining or modifying your affirmation based on how you’re feeling at that moment. For example, if you’re feeling more anxious after stating your initial affirmation, consider adjusting it to reflect that shift.
Continue this process until you sense a noticeable reduction in emotional intensity—aiming for approximately 0-2 on that scale.
Step 7: Reflect and Journal Your Progress
After each tapping session, take some time to reflect on how you feel both emotionally and physically. Journaling about your experience can deepen your understanding and help track long-term progress.
Document what specific issues you addressed, how you felt before and after each session, which affirmations resonated most with you, and any insights or realizations that emerged during practice. Over time, this journal will serve as an invaluable resource for recognizing patterns in your emotional landscape and tracking improvements resulting from consistent tapping.
Conclusion
By implementing these seven simple steps into your daily routine, you’ll set yourself up for success in practicing DIY tapping regularly. Remember that consistency is vital; regular practice promotes emotional resilience and positive changes over time.
EFT can become an empowering tool for self-discovery and healing when approached mindfully and intentionally. As you cultivate this practice daily, you’ll likely find yourself better equipped to navigate life’s challenges with greater ease and confidence.
So grab a quiet space for yourself, set aside time each day for this transformative practice, and embark on a journey toward emotional freedom today!