EFT- The Basic Recipe

Previously, I gave an overview of EFT and defined the basic tapping points. Now, I would like to go over the EFT Basic Recipe.

The Basic Recipe is like a mother sauce in cooking. Once you have the basic formula down, you can use it in hundreds of ways by tweaking it. The basic recipe is the foundation or centerpiece to the whole EFT process.

Like any good recipe, there are ingredients and a specific sequence of steps. The EFT Basic Recipe consists of the following 5 steps.

1. Identify the Issue

Here is where you target the issue you are trying to resolve. The key here is to be specific. The more specific you are, the better the results you will have. Targeting more than one issue will not work, and broad issues are usually multiple issues combined under one heading.

So instead of the issue being “I am overweight,” narrow your focus down to one issue like “I drink too much soda.”

2. Test the Initial Intensity

Here is where you are going to get in touch with the issue. How strong does it feel to you? On a scale of 1 to 10, where would you rate it? If not affecting you at this moment, remember a time when you were experiencing it.

The number is actually important here. This is where you get some actual, measurable results. Our goal is to reduce the number, ideally to 0.

3. The Setup

The Setup Phrase consists of two parts

  • Acknowledge the problem
  • Accept yourself the way you are

The basic phrase consists of this:

“Even though I have (insert problem), I deeply and completely accept myself.”

You can modify this phrase as you go along, but in the beginning, it is best to stay with the standard phrase.

Tap the karate chop point while repeating the Setup Phrase three times.

Please note: Yes, we are addressing the negative here. Do not try and spin it into a positive. That will come later. In the beginning, we are breaking down the blocks, so we need to address the blocks.

4. The Tapping Sequence

This is the main part of the recipe; this is where we really start tapping.

You are going to tap each of the tapping points (see the picture on the previous entry) three to five times while reciting a reminder phrase. Tap the points lightly, you are not looking for pressure, this is entirely an energetic process.

  • EFT Tapping PointsTop of the Head (TOH)
  • Beginning of the Eyebrow (EB)
  • Side of the Eye (SE)
  • Under the Eye (UE)
  • Under the Nose (UN)
  • Chin Point (CH)
  • Beginning of the Collarbone (CB)
  • Under the Arm (UA)

The reminder phrase is just a word or short phrase that helps keep the negative thing you are trying to eliminate fresh. Do not try to spin it into a positive. Just repeat the problem you said in the setup phrase. So if your setup was “Even though I drink too much soda, I deeply and completely accept myself,” then your reminder phrase would be “I drink too much soda.”

As you get more experienced, you can let yourself explore more aspects of the feelings, but in the beginning, you will find it easier to stick with the single phrase.

5. Test the intensity again

At this point, you want to check in with the issue again. Basically, you are going to repeat Step 2 and look for a new number. Rarely will an issue go completely away after a single round of tapping. You are looking for improvement.

So that is the basic recipe. Next time, I will discuss putting the basic recipe to work and provide an example. If you would like more information on the Basic Recipe and see a video demonstration, check our Gary Craig’s website at emofree.com


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