The Ultimate Beginner Tapping Routine for Self-Healing
Tapping, also known as Emotional Freedom Techniques (EFT), is a powerful self-help tool that combines ancient Chinese acupressure and modern psychology. This technique has gained popularity in recent years as a means of reducing anxiety, improving emotional well-being, and promoting physical health. If you’re new to tapping, you may be wondering where to begin. This article will guide you through a simple and effective tapping routine designed for beginners.
What is Tapping?
Before jumping into the routine, it’s essential to understand what tapping is and how it works. At its core, tapping involves using your fingertips to apply pressure on specific acupressure points while focusing on negative emotions or physical sensations. The theory behind EFT is that by tapping on these points, you can help release the emotional blockages tied to these issues.
The Science Behind Tapping
Tapping is believed to work by sending calming signals to the brain, specifically the amygdala—the part responsible for processing fear and anxiety. When you tap on acupressure points while verbalizing your concerns or feelings, you create a state of relaxation that can help diminish negative emotions and stress.
Numerous studies have shown that tapping can significantly reduce anxiety levels and improve mental health. Whether you’re dealing with stress, trauma, or discomfort, tapping can help provide a sense of relief and empowerment.
Preparing for Your Tapping Session
Before you begin your tapping routine, it’s essential to set the stage for success. Here are some steps to follow:
Create a Calm Environment
Find a quiet space where you won’t be disturbed. Minimize distractions by turning off devices and dimming the lights if needed. Consider playing soft music or nature sounds to enhance your experience.
Set an Intention
Setting an intention helps focus your mind on what you want to achieve during your tapping session. This could be anything from reducing anxiety about a specific situation to enhancing self-esteem or releasing physical pain.
Identify Your Issue
Take a moment to reflect on what you want to address in your tapping session. Be specific; rather than saying, “I feel anxious,” try identifying the source of that anxiety—like fear of public speaking or worry about an upcoming event.
The Ultimate Beginner Tapping Routine
With your environment set and intention clear, it’s time to begin your tapping routine. This basic routine involves tapping on nine key meridian points while verbalizing your feelings.
Step 1: Rate Your Intensity Level
Before you start tapping, rate the intensity of your issue on a scale from 0 to 10, where 0 means no discomfort or distress and 10 indicates extreme discomfort. Keep this number in mind as you progress through your routine. This will help you gauge your progress.
Step 2: The Setup Statement
The setup statement involves acknowledging the issue while affirming self-acceptance. Use this format:
“Even though I have [describe your issue], I deeply and completely accept myself.”
For example: “Even though I have anxiety about speaking in public, I deeply and completely accept myself.”
Repeat this setup statement three times while tapping on the Karate Chop point (the outer edge of your hand).
Step 3: The Tapping Sequence
Next, proceed with tapping on each of the following points while stating out loud any phrases that resonate with your feelings. These phrases should reflect the negative emotions you’re experiencing around the issue at hand.
1. Top of the Head (TOH)
Tap lightly on the crown of your head while saying something like:
“I feel anxious about public speaking.”
2. Eyebrow (EB)
Tap at the start of your eyebrow (closest to the nose) and say:
“This anxiety is overwhelming.”
3. Side of Eye (SE)
Tap on the bone directly outside your eye while stating:
“I’m afraid I’ll embarrass myself.”
4. Under Eye (UE)
Tap under your eye while expressing:
“I can’t shake this feeling of dread.”
5. Under Nose (UN)
Tap under your nose and convey:
“I fear judgment from others.”
6. Chin Point (CP)
Tap on the indentation between your chin and lower lip while saying:
“This tension feels unbearable.”
7. Collarbone (CB)
Use two fingers to tap just below your collarbone and express:
“I’m holding onto this anxiety.”
8. Under Arm (UA)
Tap about four inches below your armpit while stating:
“This fear is controlling me.”
9. Wrist (WR)
Finally, tap on both wrists together while saying:
“I choose to release this fear now.”
Step 4: Take a Deep Breath
After completing one round of tapping through all points, take a deep breath in through your nose and exhale slowly through your mouth. Notice how you feel at this moment—has there been any change in emotion or intensity?
Step 5: Reassess Your Intensity Level
Rate your intensity level once again from 0 to 10. You may find that it has decreased significantly after one round of tapping. If it hasn’t shifted much or if you’re still feeling discomfort, don’t worry—repeating the sequence can often yield additional benefits.
Step 6: Repeat as Necessary
Continue repeating rounds of tapping until you feel a significant shift in emotion or intensity regarding the issue at hand. Focus on different aspects of the problem if needed; sometimes feelings are multi-faceted, and addressing different angles can be beneficial.
Closing Your Session
Once you’ve completed several rounds of tapping and feel calmer or more centered:
- Express Gratitude: Thank yourself for taking this time for self-care.
- Reflect: Spend a few moments reflecting on any insights or changes in perspective you experienced during the session.
- Hydrate: Drink water afterward; staying hydrated helps flush out toxins released during emotional processing.
Additional Tips for Effective Tapping
- Be Patient: Tapping is not an instant fix; it may take several sessions before significant changes occur.
- Stay Consistent: Regular practice can deepen its effectiveness over time.
- Keep Journaling: Documenting your thoughts before and after each session can provide valuable insights into trends in emotions.
- Explore Variations: As you become more comfortable with basic tapping techniques, consider exploring advanced methods or working with a certified EFT practitioner for deeper issues.
Conclusion
Tapping is an accessible self-help tool that anyone can use for emotional healing and stress reduction. By incorporating this ultimate beginner tapping routine into your self-care regimen, you can empower yourself to address negative emotions effectively and promote healing from within.
As with any technique aimed at improving mental health, always listen to yourself throughout the process—if something feels uncomfortable or overwhelming, consult with a professional who specializes in EFT or mental wellness for guidance.
The journey toward self-healing is personal; embrace it with patience and compassion toward yourself as you learn how to tap into tranquility!