Step 1 – The Affirmation: Identify what you wish to heal or transform, and rate how much it bothers you from one to ten. Next make it into an affirmation, such as “Even though I have this _________, I deeply and completely accept myself.”  It doesn’t matter if you believe the affirmation, just say it with feeling and emphasis, out loud if you can.

Repeat your affirmation while rubbing the Sore Spot (either side) vigorously. If you cannot rub the Sore Spot for some reason, you may tap the Karate Chop point instead, although it may not be as effective.


Step 2 –  The Sequence: (listed on the figure below) You can use either hand, tap (press and release) with the finger tips of your index and middle finger. Tap solidly but not so hard as to hurt or bruise yourself. Tap seven times on each of the 13  tapping points on the figure below in the order listed,  while repeating a reminder phrase – a word or two that describes your affirmation, e.g., anger at boss, fear of speaking, depression, etc.

Step 3 – The Gamut Procedure: This may seem strange but its purpose is to “fine-tune” the brain via some eye movements, humming and counting. It is a 10-second process wherein these brain-stimulating actions are performed while continously tapping one of the body’s energy points.

Find the Gamut Point (see hand figure below).  It is located on the back of either hand, a half-inch toward the wrist, centered  between the knuckles of the ring finger and little finger.

While tapping the Gamut Point continuously:

1. Eyes closed

2. Eyes open

3. Eyes hard down right while holding head steady

4. Eyes hard down left while holding head steady

5. Roll eyes in a circle as though your nose was at the center of a clock and you were trying to see all the numbers in order

6. Same as above but reverse direction of eye roll

7. Hum a song for 2 seconds (e.g., Happy Birthday)

8. Count rapidly from 1 to 5

9. Hum the song for 2 seconds again.

Step 4 – Repeat Step 2: Now rate the emotion again on a 1-10 scale. If it is zero, so are done, if it rates a 2 or 3,  repeat Steps 1 through 4. Also adjust your affirmation and reminder phrase to include the word “remaining,” e.g., “remaining anger, remaining depression, remaining fear, etc.”

For more information see The EFT Manual (Everyday EFT: Emotional Freedom Techniques) by Gary Craig.