Take 5 and reset with Silent Tapping & Breathing
Reset, Re-Center, Calm: Silent Tapping & Breathing
A guided silent tapping and breathing video. This video is great if you want to learn where the tapping points are or if you are feeling a moment of stress and just need to take a minute to calm your nervous system. Give it a try!
Silent Tapping with Heart-Coherence breathing
This is a great silent tapping video for those that are comfortable with deeper breathing exercises such as diaphragmatic or Heart-Coherence breathwork. Please breathe in a way that feels comfortable and supportive for you.
The steps for Clinical EFT
Step 1
Always be as SPECIFIC as possible by choosing a specific “time that” something is currently or has bothered you (in the past, i.e. a memory). If it is a physical discomfort/pain, note what the physical sensation is and be specific to just one region at a time.
Step 2
Identify as best you can, the EMOTION you are feeling about what is disturbing you. (This may be anything from frustration, overwhelm, annoyance, anger, sadness, guilt, etc.)
Step 3
Gauge how INTENSE the emotion is right now for you, from 0-10, ten being the most intense.
Step 4
See if you can sense and name where in your body you most feel/hold/sense that emotion is.
Step 5
Tap on the “outside of hand” point while stating aloud “Even though I feel this ______ (emotion regarding the situation or physical discomfort), I deeply and completely accept myself.” Repeat this “Set-up” statement 3 times. (Note: if the Acceptance Statement does not ring true, you might try; “Even though I feel this ____, I accept that this is what I am feeling right now.”
Step 6
Tap gently on each point 3-5x at a comfortable pace, repeating the “Reminder Phrase” aloud: “This _____ (emotion) in my _____ (body feeling location)” OR just, “This_____ (the emotion you feel).”
Step 7
Re-check your 0-10 intensity scale. Repeat as necessary to reduce intensity. Re-adjust your Set-up Statement and Reminder Phrase as necessary when you notice that either your emotion or body location of sensation has changed.