EFT Tapping
Materials Needed
Feeling
Stress
How to Do It
Tap on specific points on the body, such as the top of your head, your eyebrows, or your chin, while repeating affirmations. EFT (Emotional Freedom Technique) can help reduce stress and anxiety.
Why It Works
This technique reduces stress and anxiety through tapping and affirmations.
Guided Practice
Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.
Continue by bringing your attention to the top of your head, tapping gently with your fingertips. Feel the sensation of your fingers on your skin, the slight vibration traveling through your scalp. As you tap, repeat silently or aloud a calming phrase like, "i am safe," or "i release tension." move to the point above your eyebrows, continuing the gentle tapping. Notice how your body responds to this rhythmic movement.
Shift your tapping to the side of your eyes, just on the temples. Feel any sensations that arise—perhaps a light tingling or a warming sensation. Continue tapping, now under the eyes, then under the nose, staying mindful of the rhythm. You might notice a feeling of release with each tap, a softening of tension in your face and jaw. Allow yourself to be present with whatever sensations emerge.
Move your tapping to the point just below your lips, above the chin. Feel the gentle pressure of your fingers, the soothing rhythm they create. Repeat your chosen calming phrase, or simply focus on the sensation of the tapping. Shift to the collarbone, tapping gently. Imagine each tap is sending a wave of calm through your body, relaxing your muscles and calming your mind.
Next, bring your tapping to the point under your arms, about a hand's width below your armpit. Feel the rhythm in your body, notice how it resonates. You might begin to feel a deeper sense of calm or notice areas of tension softening. Allow yourself to stay with this sensation, exploring it fully. Continue to breathe deeply, letting each exhale release any remaining tension.
As you finish tapping, bring your hands to rest gently in your lap or over your heart. Notice how your body feels now—perhaps lighter, more relaxed, or a different sensation altogether. Take a few more deep breaths, feeling the sense of calm and release that this practice has brought. When you’re ready, slowly open your eyes or lift your gaze, carrying with you the relaxation and balance you have cultivated.