About the Author
Kathilyn Solomon delights in, rejoices in, and is nourished by whole-
hearted, whole-body participation in and sharing of the healing, creative,
and errtthy-wrrx-based arts. She is certified or expert in various holistic
modalities, including as an AAMET EFT advanced practitioner , as an
ACEP ACP-EFT practitioner , as tapping teacher and mentor , as a Faster
EFT Level 2 practitioner , creativ e coach, and herbalist/gardener . In addition
to her tapping practice, she also works as a writer , editor , and content
queen. She is the mother of Solomon Kasper Probosz, aka Sol. Tapping Into
Wellness  is her eighth book, but her first in the healing arena. For more
information,visit her website at www .EFTMinnesota.com. OceanofPDF .comLlewellyn Publications
Woodbury , Minnesota
OceanofPDF .comCopyright Information
Tapping Into W ellness: Using EFT to Clear Emotional & Physical Pain &
Illness  © 2015 by Kathilyn Solomon. All rights reserved. No part of this book may be used or reproduced in any
matter whatsoever , including Internet usage, without written permission
from Llewellyn Publications, except in the form of brief quotations
embodied in critical articles and reviews. As the purchaser of this e-book, you are granted the non-exclusive, non-
transferable right to access and read the text of this e-book on screen. The
text may not be otherwise reproduced, transmitted, downloaded, or
recorded on any other storage device in any form or by any means. Any unauthorized usage of the text without express written permission of
the publisher is a violation of the author ’s copyright and is illegal and
punishable by law . First e-book edition © 2015
E-book ISBN: 9780738741505
Cover design by Kevin R. Brown
Cover illustration by Jesse Reisch/Deborah W olfe L TD
Base illustrations by Mary Ann Zapalac;
additional modifications by Llewellyn Art Department
Llewellyn Publications is an imprint of Llewellyn W orldwide Ltd.
Library of Congress Cataloging-in-Publication Data
Names: Solomon, Kathilyn, 1959-
Title: T apping into wellness : use EFT to clear emotional & physical pain &
illness / Kathilyn Solomon. Description: First edition. | W oodbury , Minnesota : Llewellyn Publications,
[2015] | Includes bibliographical references. | Description based on print
version record and CIP data provided by publisher; resource not viewed. Identifiers: LCCN 2015036981 (print) | LCCN 2015030273 (ebook) | ISBN
9780738737881 () | ISBN 9780738737881
Subjects: LCSH: Pain--Alternative treatment. | Mental healing. |
Emotion-focused therapy .Classification: LCC RB127 (print) | LCC RB127 .S655 2015 (ebook) |
DDC
616/.0472--dc23
LC record available at http://lccn.loc.gov/2015036981
Llewellyn Publications does not participate in, endorse, or have any
authority or responsibility concerning private business arrangements
between our authors and the public. Any Internet references contained in this work are current at publication
time, but the publisher cannot guarantee that a specific reference will
continue or be maintained. Please refer to the publisher ’s website for links
to current author websites. Llewellyn Publications
Llewellyn W orldwide Ltd.
2143 W ooddale Drive
Woodbury , MN 55125
www .llewellyn.com
Manufactured in the United States of America
OceanofPDF .comDisclaimer
The case studies and stories are based on clients, colleagues, family
members, or friends of the author who have given legal permission to have
their stories here. Names and case features have been adapte d to protect
privacy . Emotional Freed om Techniques (EFT) has produced remarkable clinical
results. While scientific evidenc e indicates EFT’ s promise as a treatment for
a number of conditions, tapping must be considered in the experimental
stage. Nothing herein must be construed as guaranteeing or promising
benefits or results or as dispensing medical or professional advice. If you are unde r the care of a medical or mental health professional,
consult your healthcare professional prior to using the techniques and
procedures described herein. You, the reader , take full responsibility for
using this technique. The author may not be held liable in any way for any
loss or damages  caused or alleg ed to be caused directly or indirectly from
use of this book’ s contents. The author refers to EFT and Gold Standard EFT™ develop ed by Gary
Craig, but this book is not sponsored or endorsed by him. The author is
grateful to Gary Craig for his generosity , openheartedness, and tireless
efforts to bring EFT/Gold Standard EFT™, Official EFT™, and Optimal
EFT™ to the world in an af fordable, accessib le manner—with integrity . OceanofPDF .comDedication
To my son, swee t, beautiful Sol, all grown up now. Being entrusted with the
divine gift of raising you, being your Mama, has been the deepest, most
enriching, transformative, and just plain good part of my life. Thanks for
abiding with maturity beyond your years all the sturm und drang  involved
in birthing this book. Y ou have certainly benefited from a tapping Mama. To the single parents. To the orphans. To the ones who mistaken ly believe
that they are the tough cases, to those who are convinced that they can’t
heal or that they dare not be seen. To the ones who believ e they are
unlovable or that it may work for others but not for themselves . Or that it’s
not safe. To the ones who have misplaced their hope. Here now is the time
to uncov er what’ s always been there, your amazing self, glorious beyond
measure. May this book help you restore what you believe had been lost. And last but not in the least, to my mother , Lois Clare Solomon, for
listening, seeing me, and supporting me, and to my late beloved father ,
Jerome Sidney Solomon, aka Y os, without whom I would not be. OceanofPDF .comContents
List of Exercises
Acknowledgments
Introduction  to Emotional Fr eedom T echniques
Part I: Getting Started with EFT
Chapter 1
Introducing Emotional Fr eedom T echniques, or EFT
Chapter 2
How to T ap, Step by Step
Chapter 3
Getting Specific, Getting Results
Chapter 4
Tried and T rue EFT T ools to Support Y our T apping
Chapter 5
Common Q & A about EFT and T apping Ideas
Part II: Common T apping T opics
Chapter 6
Self-Sabotage—Why W e Do It, How to Change That
Chapter 7
Tapping for Relief fr om Str ess and Being Overwhelmed
Chapter 8
Tapping on the Physical—Illness, Injury , Pain & Mor e
Chapter 9
Neutralizing Phobias
Chapter 10
Weight Release, Cravings, and Body ConfidenceChapter 1 1
Loss and Grief—Letting Go with EFT
Appendix A : Tapping Summary
Appendix B
Appendix C : EFT Resour ces
OceanofPDF .comExercises
Exercise: One-Point T apping: A Quick Glimpse
Exercise: Putting It All T ogether
Exercise: T apping on a Real T arget
Exercise: Creating Specific EFT Setup Statements
Exercise: Reacting Out of Proportion
Exercise: List Y our Negative Self-T alk and Situations in Which It Arises
Exercise: Use Y our Body as a T apping Resource
Exercise: List Problem Thoughts, Feelings, Sensations
Exercise: The Personal Peace Procedure
Exercise: Journal List Resistance to T apping
Exercise: Clear T apping Resistance
Exercise: Imagine Better
Exercise: Global Stress Release
Exercise: Box Up Y our Stress (or Upset) for Now
Exercise: Determining When Y ou Get Stressed Out
Exercise: Exploring Origins of Stress
Exercise: “I Have T oo Much to Do” Belief System
Exercise: The “Should” Belief System (BS) and Stress
Exercise: Intensity about My Body: Global T apping
Exercise: Practicing Chase the Pain
Exercise: Releasing T rauma from Sickness and Pain—EFT Journal
Exercise: T apping in Gratitude for Y our Body’ s Magnificence
Exercise: Overcoming Phobia: Get Curious, Ask Questions
Exercise: T aking the Edge Of f Just Thinking of the T arget
Exercise: Fill in the Blanks
Exercise: Getting Curious about CravingsExercise: Clearing Specific Food Cravings
Exercise: Experimenting with Self-T alk
Exercise: T o Take the Edge Of f, Start Slow
Exercise: Creating Y our Own W eight Release and Body-Confidence List
Exercise: Releasing Intensity Char ge Around the Loss
Exercise: Releasing Learned Helplessness and Burden
Exercise: Releasing Unresolved Early Feelings of Grief
Exercise: Grief List for EFT Journal—A Plan of Action
OceanofPDF .comAcknowledgments
Thanks, in no particular order , to the following: Rita Davern, for listening
all those  times with an open heart. Thank you for helping me empty the
bucket. Kevin Conley , Lady’ s Champion, game for most everything,
including the outrageous lengths I go to for a laugh, with you as prop. Reneé Brown, for spiritual midwifery , working with me regularly on the
you know what , for introducing me to EFT , and for all the “Y ou Go Grrl’ s!”
Jondi Whitis, for your generosity and enthusiasm, editorial and tapping
work, perspective, and last-minute cutting. For my beloved Mama, Lois
Clare—they don’t make models  like you anymore!—and for your support,
love, encouragement, and belie f in your number four daughter and her
dreams. Matthew Wood, author , half-Jew , half-Indian, half-bear , whole
wizard spiritua l warrior , wholehearted herbalist extraord inaire—you
received a mumbo-jumbo text and opened your home for the writing space,
no questions asked. Clare’ s Well, you are deeply missed, Sisters, but live on
in my heart. Peggy Henrikson, for hanging in there, encouragement, upbeat
presence, and copy-editorial acumen, making the book look good. For the
three who came before me: Barb ara “Solomon Optical,” for your count-on-
ability , your sweet nature, generosity , know-how , grounding, and authority
—and for the glasses! Maggie, for answering my call to help without
question more than a few times, and for the amazing car, and love. Sandy ,
for your deep presence and persistence, your beauty inside and out, and for
your art infused in all you do and who you are. Weber, Hoyt, and Hansen families, sisters Barbara and Maggie, and John
Howard, you time and again opened your hearts and homes to Sol and me
when I needed to be away . My clients, you have taught me much, deeply
inspired me, and entrusted me with your tender hearts and stories. I am
honored to partner with you in this healing process. I am the lucky one who
gets to see you uncover and make manifest the glorious treasure of your
essence that is always there under the hurts. To witness the transformation
that forgiveness and peace bring is to drink the draught from the eternalwell of love and life. Your successes believed me in my own abilities and
fed confidence. Those who reviewed chapters gave invaluable feedback:
Melody S., David B., Joyce G., Kari T ., Barb, and many , many more. To friends: Ruthi Backenroth, colleague and wise woman, master line
editrix and practitioner , and tapping buddy . Ruthi Sloven, adopted sista, it’s
rare to have so much red-white- and blue powerhouse of love, dance, song,
wisdom, spirit, and editorial acumen in one four-foot-something woman! Tasha Tashee, wolf woman, for your care—you brought me back to center
—and to cheesecake—more than once. Mr. Purr, for your snuggles and for
modeling relaxa tion. Cougar , you rock! Shannon Pennefeather— thanks for
making this connection! Thanks to the healers and teachers who spurred this work forward, named
and unnamed, including the late Suzanne Rivers, you were right about
movement for me, the late Gilbert Walking Bull, Laura Morning Star,
Rebecca Bradshaw , Tara Brach , Josh Korda, Piotr . To those who held the
space for me and my dreams when I forgot and fell into a hole. You reached
out your hands, opened your hearts, and slaked my spirit’ s thirst: Kathleen
Zucker -Ducker , Marda K, Jill Strunk, Bill Torvund, Katherine Krumweide
(to notre santé! ), Kim Hart, curandisma and facilitator of the restoration of
the inner Goddess, Amy New Neighbor S., Cecilia Bartok S., Cecilia R.,
Patricia W., Robert S., Alan C., Ken B., Abby , Tiff and Jean, the Interplay
people and process, and more. Gary Craig, for your care and time, for
answering the phone (!) and my questions, for discussing this project with
me, and encouraging me toward Gold Standard EFT. For Hebrew , glorious,
life-giving sacred language of creation, you inspired me throughin and
throughout. For the Llewellyn people: Cheryl, you waited and held the door
and copy machine open for me! Acquiring editor Angela Wix, your
gentleness, patience, structural clarity , availability , and encouragement are a
source of reassurance and support. You rode this through to completion and
believed in me. Production edito r Laura Graves, for making the moving and
sometimes messy parts work together , and for your patience with the
handwritten final changes. As well, to those not named, those who cannotbe named, those I inadvertently  forgot, those seen and unseen who helped
me own this project and bring this long-overdue baby to birth. I am grateful. I am great-full! Thank you! [contents]
OceanofPDF .comIntroduction
to Emotional Freedom Techniques
Do you have a problem you can’t solve? Are you caught in the grip of a bad
memory? Having trouble handling conflict without freaking out? Can’ t say
no? Do you go into fight-or -flight mode each time the boss emails, or have
a sex life that is absent without official leave, or food craving s that have
gone off the rails? Do you suffer from a serious illness or chronic pain, or
from a twenty-first-century lifestyle that fills you with stress and anxiety? Emotional Freedom Technique (aka EFT, tapping, energy therapy , meridian
therapy) is a simple practice that can help you address your concerns and
offer relief. What Is EFT and How Might It Help Y ou? So what  exactly  is EFT? Is tapping talk therapy? No, though talk- ing is
involved. Is it acupuncture? No, though you do tap gently on acupressure
points. Does it look weird? Perhaps, but no more weird than a Zumba class
or acupuncture session to the uninitiated. Is it hard to learn? Absolutely not. Children can easily learn and use it. EFT is part of a fast-gr owing area of healing and self-improvement called
energy therapy developed by Gary Craig. It regularly gives people long-
lasting, permanent relief from bothersome emotional, physical, or
performance-related problems. Gold  Standard EFT helps clear at the roots
deep-seated issues that have caused trouble and upset for years. The process
involves you simply holding the thoughts, feelings, and body sensations
associated with a targeted proble m in mind while tapping on calming points
on the upper body. Since its development in 1995, EFT’ s growth has been
exponential; millions worldwide  draw on it as a tool to relieve stresses andtrauma daily . I’ve used EFT to relieve bad memories and trauma, stress,
anxiety , self-sabotage, and much more. I’ve tapped on the emotional
components, bad memories and experiences, and physical  symptoms
relating to a physical pain, illnes s, or disease and witnessed remarkably , the
physical problem s resolve, from fibromyalgia to phantom limb pain. I’ve
used tapping to stop bleeding on someone after a traumatic fall. I’ve used it
with toddlers to resolve separat ion anxiety , terror and tantrums, and other
upsets, and on parents to resolve lacking confidence and feeling s of failure
as moms and dads. I’ve used it with entrepeneurs as well as those who are
stuck to unstick and joyfully move onto the next level of their lives and
successes. I’ve used it to help people overcome performance-related issues,
including professional athletes who cleared out difficulties getting back in
the game after an accident. I’ve used it to stop pain, improve sleep, resolve
cravings, raise self esteem and confidence, and to simply access a more
wholesome, peaceful, and connected way of experiencing the world. Really ,
I’ve tried it on just about anything and everyone—including my cat, Mr.
Purr. Tapping works with all parts of you—your feelings, your body
sensations, your conscious and subconscious mind, and your body’ s energy
system to help resolve trauma. I also believe it works on “a quantum level,”
let’s call it. (Interestingly , EFT and Gold Standard Founder Gary Craig is
now exploring the spiritual nature of tapping, with much of his work not
involving tapping at all). Your whole self participates to release the grip the
problem has on you and the grip you have on a problem, whic h can allow
you to experience relief on a number of levels—physical, emotional,
performance-related, and spiritual. The therapeutic field is beginni ng to appreciate the importance of body
procedures and energy therapy in relation to healing trau- matic
experiences, too.1 Scientific studies indicate tapping’ s effectiveness in
treating many different psychological disorders.2 A growing number of
therapists and medical professionals, teachers and business leaders, and
others in diverse industries, use tapping to benefit their work in everythingfrom hospitals and clinics to schools and corporations and more. It’s even
being introduced in to some graduate psychology courses. EFT restores your ability to think clearly , to experience a sense of
wellbeing, and to feel good again, no matter your circumstances. Whether
you have a physical problem, emotional upset, or performance issue, EFT
can become your own personal self-applied problem zapper . It aims a laser-
beam focus at a difficult feeling or thought, problem, situation, or memory ,
and neutralizes it. While there is no guarantee that tapping will resolve a
physical ailment, people regularly experience relief from physical
symptoms after collapsing the emotio nal factors and other events
underlying physical challenges. It’s free, easy to learn, self-applied, safe,
and can be done anywhere, at any time, on any issue, on people of all ages
(including four-legged “people”). I’ve seen EFT save jobs, friendships,
health, marriages, and sanity . Even if you don’t believe tapping will work
for you, it can help—and quickl y, as you’ll see in examples throughout this
book. EFT opens windows that have been painted shut for years, letting
fresh air in. It helps close doors on difficult chapters of your life that have
been propped open, letting all kinds of riff-raff in, and it gives you tools to
clear out the dusty nooks and crannies of your life. It is about changing your
thinking so you can change your life. EFT releases the charge around the
bad memories; the limiting beliefs and thoughts, and it restores your energy
system to balance, giving you a clean slate. It’s empowering. It’s free. Its
applications are pretty much infinite. With this book as your guide, you’ll
start tapping on the challenges that come along. You’ll know how to
systematically neutralize bad memories, fears, and limiting beliefs; and
you’ll clearly understand the process and the tools you can access
depending on your tapping tar get. Y ou will feel better . I can attest to that! How I Came to EFT
I was in the East Village of Manhattan, working in publishing, as an author
and editor. I was very good but even better at turning down amazing career
offers. I had a deep-seated belief: “I’m not good enough,” and thoughclearly the reality was different, I went with the old, “safe” belief. Eventually I left publishing altogether driven in part by the stress of
insecurity and fear of getting things wrong, and other mind-bending lies. I
had plenty of limiting beliefs, core issues, and self-sabotage— not that I
understood it that way back then.Fast-forward a few years: I was nine
months pregnant and due any day, writing for a medical school with an
avocation as an herbalist, in deep denial about my long unhappy marriage. I
was expecting to birth my baby at home, and my seven-page birth plan was
truly a work of art. Its indicati ons—for lavender massage oil, hand-made
tinctures, electro lytes, specific directions to my birth support team, Gyuto
monks chanting  for opening the birthway passage—anticipated everything,
almost. A near-death experience wasn’ t part of the plan. Due to labor and
delivery complications, my newborn son experienced fetal distress and birth
trauma, and I bled profusely just after he was born. To truly love, one must
open, and my beloved, long-awa ited son’s birth opened doors of denial that
had been long closed. They  burst open, no going back . Years of
unprocessed and unresolved emotional experiences bubbled up. In my
weakened physical state, I who had made sure to never need anyone,
suddenly needed  help everywhere. My mind body and spirit simply could
not handle everything all at once. In a weakened state, my recov ery faltered
and then shut down as fear ramped up.The marriage ended like an
amputation, just that suddenly , and the loss of my health, money , status (an
illusion anyway), friends, and worldly goods came swiftly . Post-traumatic
stress syndrome, liver trauma, postpartum depression, fibromyalgia, took up
residence, but I had my now toddler son and my life.In those years, my
inner critic or negative thoughts galloped along paths like these and I
believed these lies: I can’t do this. I am guilty for leaving my son’s dad. I am
a burden.What a loser! They don’t like me. I don’t belong. This is too hard. My beliefs may have echoed those of other family members, including
those in my lineage.The compulsive self-talk did not help my situation. Rather than
acknowledging my strengths—my courage, compassion, creativity ,
resourcefulness, persistence and determination, fierce loving nature—I
focused on how “bad” I was—m y shame ruled. I believed moth ers couldn’ t
relate to me, and I didn’ t blame them. Such stories I made up in my
brilliant, active, creative mind! As if any of us are really anything other than
connected in our very essence. Fibromyalgia is an illness for which Western medicine has no cure; I had
no belief in my ability to heal, and it set me back. The pain was debilitating. I hurt all the time. Like other autoimmune illnesses, fibromyalgia is
invisible. You can’t see it the way you can a rash or cast on a broken leg. To
many , people with autoimmune illnesses seem like slackers. While I was careening downhill, many hands reached out to catch my
fall, including those of: Sister Maria, of blessed memory , my family, a few
wise women friends, and Reneé Brown, an intuitive healer and teacher . She
introduced me to EFT, comm only called tapping. Amazing ly, when I
tapped, I felt better . All I did was think of a troublin g issue and come up with a number from
0 to 10 to measure how badly the problem bothered me right at that
moment. Then I focused on that problem while tapping on stress-reducing
points on my upper body and saying an affirmation that I accepted myself. It was that simple; I didn’ t even  have to believe that I accepted myself, that
I loved myself, or that I forgave myself—which was a good thing, because I
damn well wasn’ t going to forgive myself for the mess I’d gotten myself
into at that time (that came later). I listened to and tapped along with Gary
Craig’ s training DVDs (See EFT Resources  for details) even when it was
time for bed I’d turn them on and listen in my sleep. Holes started appearing in my misery and hopelessness, letting light flood
in. Outw ardly , my life appeared the same, but my inner world began to
change. I began to see things  differently . I understood now I wasn’ t
shameful or bad. I was just experiencing a different life than the one I had
expected and different from many other people I knew (definitely not lifeon the surface!) This was and is a life that was deepening me, carving
beautiful wisdom , expanding my ability to love and have compassion for
others, driving me to transform  unhealthy family and cultural parenting
patterns, and helping me understand how truly glorious I and every other
human being with whom I came  into contact is, was, and always will be. I I
realized I was a very loving and good mom; I had many , many beings, seen
and unseen, who loved me and supported me, and I had good fortune
beyond what I could even fathom The pain began to subside. Life began to
change for the better . At “EFT for Serious Diseases,” the first of many workshops I along with
hundreds of others attended that featured Gary Craig and other EFT masters
sharing teaching and working with people onstage, I witnessed people
experiencing relief from serious emotional trauma and/o r physical
symptoms. They experienced profound emotional breakthroughs and
insights, and so did I, tapping along with everyone else in the audience. We
“borrowed benefits,” receiving results on our own issues, because that’s
how EFT works. Like Mother Nature, tapping indiscriminately showers
healing. I witnessed people’ s harmful cravings and addictions dissolve. The issue
wasn’ t the craving, but the underlying unmet needs, forgotten or fiercely
remembered traumatic memories (and sometimes forgotten good
memories), limiting beliefs, distorted perceptions, and outgrown coping
mechanisms. Then, my fibromyalgia eased, and finally disappe ared. Am I
done healing? You may as well ask if I’m done learning. Everyday is an
opportunity and a choice to grow , learn, heal, love, and to stay connected
with what really matters—the truth beyond what we see with our eyes. About that experience I had so long ago, when I “lost” everything? Actually , that was the divine opportunity for me to deeply connect with who
I am; to learn how to experience true intimacy; to embody the fierce love of
a mother toward the holy being entrusted to her care—my amazing,
glorious, ever surprising son with whom I enjoy a loving, joyful, alive, and
flowing deep nourishing river of a relationship; and to have the compassion,understanding, and acceptance to sit with others in their pain and help them
help themselves in my EFT practice. The door that busted open after my
son’s birth was the biggest bless ing of my life. No way would I have given
all that other stuff that seemed so real up without a near death experience! I
have a teaching practice—not just EFT—and have resumed my writing and
editorial busines s in a way that works also for me. Along with a life that
continues laden with possibiliti es. It keeps getting better , as I continue to
remember that it’s all about connection—first with Self, then with others,
and my belief, that we are all, at heart, one. In addition to the certifications of completion and certifications  I earned
early on in association with Gary Craig’ s early EFT work, I am one of a
small number of EFT practitioners who has earned the Association for
Comprehensive Energy Psychology’ s (ACEP) ACP-EFT practitioner
credential, unde r the direction, mentorship, and extensive training of Tina
Craig in the use of Gold Standard EFT. I also have earne d AAMET
(Association for the Advancement of Meridian Energy Techniques)
International’ s Advanced Practitioner credential. I teach and offer demos
and workshops and ongoing groups on tapping. Additional body , mind, and
spirit-enhancing practices that support my healthy work and life include
Ayurvedic daily routine, western  hands-on herbalism and medicine-making,
Neuro-linguistic Programming (NLP), study of many varie d interests,
including brain development and memory reconsolidation, emerging forms
of tappi ng, inspiring thought-leaders, meditation, yoga, exercise, dance,
interplay , social joy, parenting by connection, daily spiritual practice
including gratitudes, and more, including and especially play . I’m blessed with clients who show me how resilient the human spirit is,
demonstrating the possibility of healing from even the darkest of places. And I believe in their ability to heal, as I do yours, because I’ve witnessed it
in so many others and in myself. What we think of as bad doesn’ t need to sideline us. If we can just make a
little room for all of us to surround even the yucky parts with love, we heal. Emotion is not something we should fear. Emotion or feelings, are the stuffof life, in all their glory , subtlety , and variations. May they come to be
embraced and accepted just as the colors and melodies of our universe. Emotional Freed om is a wondrous thing. It allows a person to own her life. Did I hear you ask: Was I scare d to write this book? You might say I had a
lot of opportunities to tap and address old, old fears. Of course, that was
along with a great deal of excitement and joy at this oppo rtunity to share
my learning and this profound technique. And I kept on writing right
through the fears. I did it for me—that’ s called courage—and for you—
because EFT has much to of fer. You’ll soon see. What Y ou Will Find in This Book
The approach in this book is largely based on Gold Standard EFT tapping,
which means it offers specified, consistent techniques and standards that
show how to find, aim at, and manage a tapping target and get at the roots
underlying a presenting today issue. It is a technique that consistently gets
results. In this book, your path to emotional freedom is laid out in two parts:
Part I shows the nuts and bolts of EFT tapping, and Part II shows how to
apply EFT to specific, common situations and conditions. A EFT Resources
section and Appendix A  offer additional information at the book’ s end. The
text is clear , laden with easy-t o-follow tapping exercises and interesting
case studies to demonstrate different issues that can come up during a
tapping session and how to find your way through them to resolution.Once
you know the Gold Standard basics of tapping, you can really jump in
anywhere. An Exercises  list makes it easy to find exercises according to
topic. However , this isn’t a sprin t, it’s a marathon. Healing is a process. You
can take your time. Have a notebook so you can follow the exercises, note
insights, and track progress. This will be your EFT journal to use and return
to over time. And you can use this book as a reference time and again, as
needed. May you experience blessings a thousandfold in your life as a result
of your life’s learning. Enjoy , from here forward, the integrat ion of EFT
into your life. [contents]
1. Peter Levine, PhD, developer of Somatic Experiencing®;“Getting to the Root of T rauma,”
(Podcast talk in Rethinking T rauma  Series hosted by Ruth M. Buc- zynski, PhD. ), Accessed
November 18, 2014, www .nicabm.com/treating- trauma2014/post-info/. 2. David Feinstein, PhD, “Acupoint Stimulation In T reating Psychological Disorders: Evidence of
Efficacy .” Review of General Psychology  Vol. 16 (4), 364–380. Accessed January 15, 15.
doi:10.1037/a0028602. OceanofPDF .comPART I
Getting Started with EFT
OceanofPDF .comPart I includes chapters 1 through 5. Chapter 1 covers the history and
development of EFT and meridian tapping, how EFT works and why it is so
effective, the science behind tapping, and hands-on one-point tapping to get
you started. Chapter 2 shows you how to tap using the Gold Standard EFT
basic recipe. By the end of this chapter you’ll know how to tap and will
have tried tapping on specific events. Chapter 3 shows you how to get
specific and practical with EFT to get results and what to watc h for when
you are not getting the changes  you seek. You’ll access the EFT workhorse
tools such as Tell the Story and Personal Peace Procedure in Chapter 4,
going further into tapping techn iques that you can apply syste matically to
obtain relief from bad memories, fears and other troubling feelings,
unfortunate habits and behavior s, and difficult negative self-talk and belief
systems. Chapter 5 offers practical  tips and tricks , as well as answers to
commonly asked questions, including how to find a trustworthy
practitioner . Got your EFT journal handy? Let’ s get started.OceanofPDF .comChapter 1
Introducing Emotional Freedom
Techniques, or EFT
I was making tea in the kitchen  when it happened. I had just lifted the full
four-quart pot of boiling water off the stove and was about to pour it into
the teapot when I dropped the pan. Boiling hot water immediate ly saturated
the heel, toes, and sole of the sock on my left foot and began traveling up
the ankle. The pain seared deep into my foot. I gasped for my friend to
come and help. Pain had taken my breath away . Finally , I got my tight knee-high sock off. Pink burns colored the bottom
and sides of my foot. The pain was unbearable! However , when my friend
suggested icing my foot and going to the ER, I shook my head  no—I was
literally unable to speak—and applied EFT tapping. I was sure EFT would
work—and at the same time, not sure at all. I hated the idea of going to the
ER, however , and ice felt like an interruption. I tapped the EFT points on my upper body continuously as I experienced
what was happ ening right now. I kept tapping the calming points,
whimpering all the while. After a couple minutes, I caught  my breath
enough that I could now speak. The pain was about a 10, on the pain scale. I
spoke out loud while tapping on the first EFT point on the side of my hand,
the Karate Chop point: “Even though this really really really hurts, I deeply
and completely accept myself!” I tapped on phrases like, “Oww! Oww! Oww!,” and “I can’ t believe I did this!”
I tapped  on the surprise and shock, on the fear I wouldn’ t be able to walk,
and on the conc ern I’d need to cancel an upcoming EFT training. Then I
returned to tapping on the sensations, the feelings, and the other thoughtsstemming from the burn event. Suddenly , I realized the pain was gone. Maybe fifteen or twenty minute s had passed. My friend was open-mouthed
in disbelief. And that was that. A burn that should have put me in the emer gency room was completely
gone except for a few little pink streaks that didn’ t even look like burns. Once again, I was blown away by the fact that EFT had worked. Tapping on the feelings of pain had literally whooshed the sensations
through and out of my body , giving my immune system the ability to do its
job without being handicapped by the additional onslaught of stressful
emotions, limiting beliefs, and negative self-talk. But how had tapping
resulted in healing of my burne d foot? What the tapping did was focus me
and my body’ s energy system  on the sensations, feelings, beliefs, and
thoughts relating to the experience. I was immersed in all of my emotions
about the event while tapping on them. Had I not tapped, I woul d have gone
to the ER, had blisters, taken a while to heal, and wouldn’ t have been able
to lead training. I experienced relief instead. Simple—T ry It on Everything—Everyone Can Do It
The EFT process itself is elegantly simple, and you’ll know how to apply it
for yourself by the end of chapt er 2. You tap gently with your fingertips on
naturally calming points on your body while focused, as in the previous
example, on a troubling event and its associated feelings, sensations, and
thoughts. Tapping helps your body’ s energy system rebalance. You
experience relief from that particular upset that is long-term and often
permanent. It’ s not magic, however . Tapping about your divorce or bankruptcy won’ t cause you to be happily
married or financially solvent. It will allow you to have peace and well-
being, even as you think about the problem. It can help you see and
understand what you could not see or understand before when thinking was
clouded with emotion or protect ion mechanisms were preventing you from
seeing the truth.Interestingly , when you tap on one problem of today or a past memory
and it resolves, other areas of your life sometimes completely unrelated
may also change for the better . For example, clearing the memory of a
parent who said you’ll never amount to anything may surprise you in that
your right hip pain resolves or a great career opportunity suddenly opens up
and you suddenly really underst and and forgive your parent, who was doing
the best he or she could. One at a time, you can effectively break down the really big issues into
bite-size, solvable chunks. As you grow in this process, avalanches of
sabotaging behaviors, stresses, anxieties, health issues or physical
problems, and performance issues can simply collapse. Even the stuff you
thought you’d never change can change. In this book, you’ll see the tough
stuff people have overcome with tapping. An added bonus is that you begin
to have more for giveness and acceptance of others. EFT and T rauma: The Light, the Candle,  
or the Circuit Breaker? When we have an upset that we experience as traumatic, the body’s energy
system literally short-circuits. We call this an “ener gy disruption” in EFT. When this happe ns, we have difficult feelings, and we are unab le to digest,
understand, and move through and beyond an unpleasant experience. And
anytime we remember the “bad” experience or when something reminds us
of it, even if the memory was from a long time ago, we experience the
disruption again. Imagine a lamp that suddenly goes dark. The light bulbs and lamp seem
fine, yet the light doesn’ t work. We may adjust by using candles, but the
candle burns down, leaving us in darkness. This is the equivalen t of merely
coping to survive. But what if the problem is simply a blown fuse in the
central circuit breaker box? All you need to do is flip the circuit breaker
switch back to on, and the lamp will work again. Surprisingly , our body-
mind is not so dif ferent.When we experi ence what our body-mind believes to be an assault on our
survival, our body’ s energy system shifts to survival mode. We experience
what EFT calls an energy disrup tion, a disconnect  in the flow of our energy,
or a zzzt! Think of a cat with its fur on end as analogous to what your
energy system does when it is disrupted. The result? Negative emotions and
rumination, compulsions, painful symptoms, phobias, allergies, self-
sabotage, and other unhelpful behaviors. And we go as far as we can to
avoid this situation altogether or anything that remotely resembles the
original painful upset. When we experience an event as traumatic, we go into survival mode,
and we’re cut off from the part of our brain responsible for mature,
reasoned, insightful thinking called the neocortex. Instead, we are in an
adrenalized state of being, commonly known as fight-flight-or -freeze, in
which there’s no room for thinking things through and feeling our feelings. The brain stem,  that primitive and reptilian part of our brain, is in charge
now. In this state of being, the amygdala, a small almond-shaped part of
your brain’ s limbic system, says in its own language: “Ohmygosh! Danger
danger danger! We’re all gonna die! Save us!” The amygdala
instantaneously communicates this emer gency alert to the body . The heart
races and adrenal glands start working to give us superhuman strength;
digestive action and all other noncritical bodily functions are put on hold as
we act like the gazelle that instinctively flees the tiger . In traumatic events, emotions are irrelevant. None of us would have
survived if our ancestors had taken the time to explore their feelings about
predators chasin g them instead of running for their lives. Today , many
generations later , we’re still hardwired that way . You may survive  a trauma—in this case, a difficult event or experience—
but you haven’ t processed the “e-motions” (think of it as short for “ener gy
in motion”) or feelings surround ing the experience. They are stored in your
body’ s sensate memory and in your subconscious mind so you no longer
have the conscious ability to feel them. When memories are buried alive,
they live on and on inside our psyches. The traumatic experien ce is storedin the area that holds long-term memory: the limbic brain. When the limbic
brain senses that whatever situation you are in is remotely similar to the
initial alleged threat, you involuntarily launch into survival mode. Have you ever overreacted to something out of proportion to the situation
but couldn’ t help it? Ever acted against your own best interests or
irrationally? You may be touching on a buried traumatic event. When
triggered, it’s like falling throu gh a trapdoor . These booby traps are our
“distress pattern s,” our energy disruptions, and we all have them. You can
go from feeling good and competent to shooting yourself in the foot,
sabotaging yourself, or feeling like a worthless mess who can’t ever get
anything right. Ironically enoug h, your primitive brain is simply doing its
job to keep you safe and on the planet. It’s conducting twent y-four -hour
surveillance to make sure you stay far away from that experience where you
had that initial energy disruption, or circuit break. Here’ s how that might
look:
Nina regularly copes with stressful days not by acknowledging how
painful and dif ficult they are, but by binge eating, insulating herself. She
learned early in her life to assuage painful feelings with comfort food. The food soothes, but only temporarily . Normally confident, Bruce gets tongue-tied at the expense of career
advancement when certain aggressive colleagues are present at work
meetings. Growing up as the youngest in a lar ge family , he consistently
experiences “smack downs” when he voices his opinion. Fifty-year -old Soren was in a car crash as a teenager , the fallout of
which has extended to the point that she cannot drive on highways
anymore. When we aim EFT at problems like these, we resolve them at their roots. We make healthier choices abou t food, we speak confidently at work, and
we drive  on the highway with ease because we have worked through the
painful experiences that led us to take up the challenging behaviors.Tapping restores our healthy , resourceful state of being. We reclaim our
choice and our options—we reclaim our whole selves. EFT undoes the short circuit or energy disruption experienced in trauma
and rebalances and restores harmony in the body’ s energy system. Let’s
explore the core principle of EFT , the Discovery Statement: The cause of all
negative emotions is a disruption in the body’ s energy system. This means
that it’s not the actual memory that causes the trauma and discomfort. It’s
the disruption in the body’ s energy flow that happens when a person
experiences the problem event, which then results in the difficult emotions,
trauma, ensuing troubling behaviors such as self-sabotage, phobias, anxiety ,
fear, and even physical pain symptoms and illness, in many cases. To resolve the energy disruption and restore your body-mind system to
balance, you need to turn the central circuit breaker back on. Talking about
the past bad mem ory won’ t touch the trauma housed in the prim itive, limbic
part of the brain. You need to actually go there, to the part of your system in
which the energy disruption occurred. Tapping while focused on a specific
problem gets us to where the initial zzzt! occurre d, as clearly as if we were
using GPS. We are now at ground zero of the traumatic memor y, where we
experience the feelings, sensations, thoughts, and any remembered images
or upsetting details, that have been buried, release them, release the trauma,
and experience relief. We have basically flipped the thinking-feeling switch
back to on, moving the signals and symptoms of life-and-death threat
through the limbic system, all the way to “I’m safe and sound now .”
By eliminating the roller coaster of emotions, EFT co-creates with you a
space for insights and perspectiv e that allows you to act from a position of
strength and wisdom. It helps you put the past behind you and experience a
better future. Acupuncture Points EFT Uses: Why They W ork
The places you tap with EFT are acupuncture points. Each of us has more
than four hundred of these acupuncture points located inside the body on
energy pathways called meridians. Refer to Figure 1 .Though invisibl e to the eye, the body’ s energy pathways flow like rivers. Acupuncture points are like small oases or islands dotted along the
meridians, locat ed where the meridians come closest to the surface of the
skin, which makes them easier to access. Figure 1:  Twelve principal meridians or pathways flow like rivers of life
energy thr ough the body . The tapping points used in EFT ar e alsoacupunctur e points, situated at points along the meridians near est to the
skin’s surface. T apping on these points moves the most ener gy. Twelve primary meridian pathways flow on each side of the body ,
interconnected thanks to a secondary meridian pathway network. Hundreds
of acupuncture points are scattered throughout these pathways. Each
primary pathway is associated with a different organ in the body—kidneys,
lungs, heart, and so on. Life force energy, or chi, flows through these rivers,
or energy pathways (other names for life force are prana  in Hindi and
ruakh,  meaning wind or divine spirit in Hebrew). When the life force streams freely , we feel good. Imagine a river like the
Nile, feeding and providing vitality to everything around it. How ever, if any
of the pathways are blocked, vital life force energy can’t move freely . We
won’ t feel up to par . If the block remains over time, illness may result. With acupuncture, needles stimulate our ener gy system, causing the chi to
push through the blockages to restore the flow of life force energy so we
experience healt h. With EFT, we gently tap on the points with our fingertips
while mentally focusing on the problem, which initiates a healing response
from the body’ s energy system. The entire process, which has also been
described as emotional acupuncture, can unfold quite quickly , facilitating
many different feelings or thoughts, shifting body sensation awareness, or
bringing about a sudden calm  or shift in the way one thinks about a
problem. When you tap, you gain an understanding of the whole of what’ s
happening in your body-mind as you focus on one particular target, and it’s
a profound experience: you’re not lost in the problem. Once EFT has
resolved your issue, you will no longer obsess about it, feel bad about it, or
condemn yourself about it with the same troubling intensity . You might
realize that you had the problem  and that it used to affect you badly , but you
no longer have that issue. You might even acknowledge how good freedom
feels and thereby empower yourself even more. Relief! This is how we
break the pattern of trauma. Even deep-seated or core issues can be resolvedwith EFT. That’ s because the technique itself gets to the core, when applied
correctly . The Science Behind T apping  
and Development of EFT
The amount of science demonst rating EFT’ s effectiveness is growing. The
respected American Psychological Association’ s (APA) journal, Review of
General Psychology , published an article in 2012 by clinical psychologist
Dr. David Feinstein that noted tapping fulfilled the APA standar ds for being
either a “well-established or probably efficacious treatment” for everything
from public-speaking issues to phobias, from test-taking anxiety to post-
traumatic stress disorder (PTSD) and depression.3 Another 2013 study
indicated that tapping reduces the level of cortisol, the hormone released
when a person feels stress.4 As of this book’ s writing, another long-term
study is in process offering EFT to veterans who experience post-traumatic
stress syndrome (PTSD). While acupunct ure and energy work date back to pretty much the
beginning of human history , the roots of EFT began with Thought Field
Therapy (TFT), developed by Dr. Roger Callahan, a psychotherapist
knowledgeable in both kinesiology and acupuncture. He had a client named
Mary who had been terrified of water nearly all her life. She couldn’ t even
take a full bath. One day when Mary mentioned that just thinki ng of water
gave her a terrible feeling in her stomach, Dr. Callahan suggested she tap
with her fingers  on the acupunc ture point related to the stomach , just under
the midd le of either eye. Within minutes of tapping, Mary leapt from her
chair and ran toward the water and dipped her toes in. Her lifelong phobia
was gone—for good! 5
Encouraged, Dr. Callahan developed several specific protocols, or
tapping sequenc es, keyed to different acupuncture points to relieve phobia,
fear, anger , trauma, and the like. He named this method  of energy
psychology Thought Field Therapy . A man named Gary Craig was one of
those who trained in TFT .Gary had been an active partic ipant in the self-improvement  field for
much of his life. He realized that “the quality of [his] thoughts was mirrored
in the quality of [his] life.” He understood the benefits of TFT. However ,
TFT training was very costly . Gary, a Stanford-trained engine er who had
not actually worked in that field, used his engineer ’s mind and tinkered with
the process and streamlined it, creating a singular technique useful for a
wide range of problems, called Emotional Freedom Technique. It worked to
resolve both physical and emoti onal pain as well as performanc e problems. Even symptoms of serious disease could be resolved when the emotional
aspects underlying the illness were addressed. Gary understood the potential impact that this simple tapping process
would have on people everywhe re. He began to share EFT (which became
Gold Standard EFT later) with as many people as possible, taking tapping
on the road, of fering trainings, and workshops that were open to everyone. Around 1998, he released a recording of his work, 6 Days at the VA,
which showed how tapping over six days worked for deeply troubled
veterans of the Vietnam War living with severe PTSD. A later film, The
Answer: Operation Emotional Freedom (2010 ), documents PTSD-
diagnosed vets from Vietnam, Afghanistan, and Iraq conflicts and the
profound impact ener gy psychology had on participants. Gary started an online newsletter in 1997 that quickly grew to serve a
large internation al online community , with people from around the world
sharing their EFT questions, thoughts, case studies, and results. emoFr ee.com  had some 500,000 subscribers at one time, with thousands
downloading the original (now obsolete) EFT manual each month. The evolution of meridian therapy might be considered akin to the
explosive development of the World Wide Web; the technology with which
it works  continues to evolve and surprise us, as is only natural. Gary Craig’ s
contemporaries and students have created other energy therapy protocols or
adapted tapping  and developed other effective tapping methods. See EFT
Resources  for more information about these additions.This book focuses primarily on traditional EFT, which has evolved into
the Gold Standard EFT or Official EFT. Gold Standard EFT is the primary ,
albeit not only, method I draw on in my holistic coaching practice. Occasionally in the text I indic ate variations on Gold Standard EFT. The
terms “tapping” and “EFT” are used interchangeably . Please note that I chose to primarily focus on Gold Standard due to the
many confusion s, variations, and issues raised as a result of inconsistent
standards in other tapping variat ions. This does not mean that other tapping
processes do not work, it just means that you will have a solid foundation
on which to build your practice. The Gold Standard Progra m was co-
developed by Gary and his daughter , Tina Craig, and directed by Tina
thought Decemb er of 2015. I have earned the credential and it is the most
rigorous, ef fective, and comprehensive one to date. Mojo. Juju. T ap. Heal. No problem is bigger than you are, and no feelings are bigger than you are. You may have experienced traumas in your life that have gotten stuck
inside. You may have created solutions to problems that are harder on you
and your loved ones than the original problem itself. You may have
workarounds to problems or coping mechanisms that no longer work to
your benefit. Y ou can use EFT to release  the blocks that hold you back. You can heal, thrive, transform, and feel whole again. You can have your
dreams. You can switch up any area of your life with EFT; get back on the
road to vibrant health and well-being, reap financial abundance, achieve
your goals, enjoy body confidence and loving relationships, and live with
peace and tranquility in your heart instead of stress and anxiety . You can make a difference in your life and in the lives of those around
you by learning and practicing EFT. Imagine a small stone thrown into a
still pond; ripple s expand on the entire surface of water . Consid er the effect
tapping could have on your world. Can you see how your own peace of
mind could change everything? Getting Started with One-Point T appingMy tapping clients often expre ss profound surprise and gratitude at the
changes they experience in just one tapping session. Tapping gets results
fast. Naturally , many clients want to tap on other bad memories and
discomforts outside sessions in their daily lives, but some hesitate. They
say: “I might get it wrong,” “I don’t know the right words to say,” or “It
won’ t work if I do it on my own.” These are known as limiting beliefs, and
they are quite common to the condition of being human. The doubts often
stretch back to early events in childhood, either consciously remembered or
implicit (meanin g remembered in the subconscious mind), where the child
didn’ t feel safe. Here’ s my response: “There’ s no failure, only feedback.” You can’t get
tapping wrong, but it won’ t work if you don’ t do it! Even if you’re not sure of all the parts of EFT, miss some tapping points,
or don’t know what to say, you will learn as you go—even if you don’t
follow the “right” protocol. Most importantly , you’ll still get results,
because tapping moves ener gy. Exercise: One-Point T apping: A Quick Glimpse
I often start people new to EFT on one tapping point known as the
collarbone point . It’s a way to get started easily . You’re going to learn this
now; think of it as EFT on training wheels. One-point tapping uses basic
EFT components: identifying an unpleasant feeling or thought, measuring
your reaction to it, tapping, and then checking your reaction again to the
original unpleasant feeling or thought. Preparation : Have your EFT journal handy . Notice that no matter where
you are, sitting or standing, the earth is rising up to meet and support you. Now , breathe in deeply throu gh your nose, and imagine your breath
traveling all the way up through  your body , starting with your feet, up your
legs, your spine , and out the top of your head, showering up and around
your body like an old oak tree canopy . Now , exhale slowly through your
mouth, letting it all go. Repeat several times.Step 1. Identify a mildly unpleasant issue. Allow a mildly unpleasant
thought, feeling , or experience to come to mind. If you don’t have any,
make one up or contact me and I’ll share one of mine! When I say “mild
troubles or problems,” I mean things like “this pain in my right shoulder ,”
“that guy who cut me off in traffic this morning,” “the mess my spouse left
in the kitchen again,” “too much email.” Not the big stuff. Select your own
little peeve now . Step 2. Note your intensity rating. How intensely do you feel the
upsetting though t, feeling, sensation, or experience you selected ? Use a 0 to
10 intensity scale, where 10 is the most intense, upsetting, worst-case
scenario feeling and 0 means no upset at all. This is known as the
Subjective Units of Distress Scale (SUDS). Write your inten sity rating down in your EFT journal so you won’t forget
it, as your intens ity of feeling will likely change during the exercise. If you
don’t have a designated notebo ok or online file, find or create one now. This journal will become your map for navigating through the exercises in
this book. You will also use the journal later as a guide and protocol for
building your own solid tapping practice. Step 3. Find the collarbone tapping point. The collarbone point is where
the sternum, breastbone, and first rib meet in your body . That little juncture
forms a bony U-shape. See Figure 2 for an illustration of the colla rbone
point location.Figure 2 : Thump or tap the collarbone
points. These ar e located on the thymus. The actual points are about an inch down and an inch outward, to the
right or left of the collarbone’ s U bone, not on the bone itself. You have two
points on either side of your collarbone, although we refer to them as a
single point. Now , loosely cup your fingers and thumb and lightly tap all across the top
of your chest, like Tarzan. You’re tapping on the EFT collarbone points. You can also make a loose fist and thump. Be gentle as you tap, massage, or
thump. Tarzan tap for at least 60 seconds. You are tapping in the area of the
thymus gland. The Greek word thymus  means “life ener gy.”
Step 4. Tuning in and tapping. Now focus on your little peeve or tapping
target from step 1, while gently  Tarzan tapping the collarbone points. Do
this for 60 or more seconds, until the upset subsides, before moving on to
the next step. Step 5. Using a positive phrase. Now imagine that you can set the upset
you tapped on aside carefully for the moment (for instance on a comfortable
chair or a place where you don’t have to keep an eye on it). For 60 secondsor so, continuously Tarzan tap while expressing one or more of the positive
thoughts, feelings, images, and beliefs listed below , or make up your own. Speak aloud slowly while tapping:
All life tends towar d the good. Peace. Seeing the colors of sunrise. Monks chanting. I appr eciate _____________ (something you appr eciate or car e about). I choose to r elease this upset. Love is the answer . Sound of babies cooing. Baby soft. Baby fingers. My life ener gy is high. I am in the state of love.6
Peace, calm, joy , compassion, hope
Courage, grace, love, truth
I’m grateful for my body . Wow, I love feeling good. I love how it feels when the sun is shining, and it’ s not too hot and not
too cold, but just right. Rainbows! I love _____ (expr ess a moment fr om your past  
wher e everything was just right). I like waking up feeling r efreshed. Ahhh, the wonderful smell of ________ . The sound of bir dsong at sunrise. These thoughts elicit an expansive state of mind which takes one out of
the fight-flight-or -freeze adrenalized state.Figure 3: Tapping on either or both
collarbone points activates chi flow in a
figur e 8 pattern. Just 15 to 30 seconds
of tapping or thumping the collarbone
points activates chi flow and fosters
vitality and wellbeing. Step 6. Checking in. Now , check back in on the little peeve or tapping
target you initially identified. How are you feeling compared to when we
started tapping? Are you still experiencing the upset at the same intensity
on the 0 to 10 scale? Has it changed or stayed the same? If nothing has
changed, start the exercise again, staying focused on one specific feeling,
thought, sensati on, or detail of the memory or target you chose. If the
intensity has gone up, keep on tapping; you’re onto something important! If
your intensity has gone down, how far down? You can tap again, just like
this, until the upset goes down to 0.Guessing an Intensity Rating When Y ou’re Not Sur e
In the beginning, you might not be certain of the intensity of your feeling or
upset on the 0 to 10 ratings scale. Don’ t let a little uncertainty get in the
way of your healing—guessing works just fine here. More on One-Point T apping: Collarbone Points
Tapping collarbone points benefits your entire body-mind system. According to Traditional Chinese Medicine (TCM) they are master points
for rebalancing the body’ s energy, commonly called the Happiness Points. Chi travels along the meridians in a figure-eight pattern in the body ,
entering at the left foot, crossing at the navel, and rising near the body’ s
surface at the Chinese acupuncture equivalent of EFT’ s right collarbone
point (the Happiness Point) then to the other collarbone point, and returning
to the navel before exiting through the right foot. On waking in the morning, do one-point tapping for one to five minutes
into your morning routine to increase emotional well-being and physical
vitality . Tap during your day when you have difficult experiences,
uncomfortable thoughts, unpleasant memories, or difficult situations in
mind. Tap on that one point continuously for a couple of minutes to shift
your mood, thoughts, or painful sensations. If you’re at the office or in
public, just massage the area gently while focused on the issue. You can
also add reassuring phrases or words while tapping, such as “healing this
now,” or “this problem or feeling is not bigger than I am.” You can also tap
on this one point as you read. When you don’t have time to perform the full EFT process, one-point
tapping works great. Duck into a restroom, pull the car over, or step into an
empty hallway to tap. Tapping for just five minutes on the collarbone points
moves excess lymph through your body , boosts your immun e function,
balances your adrenal glands, and gives an overall sense of well-being. What’ s not to love? In ConclusionIn this chapter , we’ve explored what EFT does, a brief history of how EFT
developed, and how to do easy, one-point tapping. Next, we jump into
hands-on tapping. You’ll know how to do the basics of the EFT process by
the end of chapter 2. [contents]3. David Feinstein, Ph.D., “Acupoint stimulation in treating psychological disorders: Evidence of
efficacy ,” Review of General Psychology , vol. 16 (4), 364–380, accessed January 15, 2105,
doi:10.1037/a0028602. 4. Dawson Church, Ph.D., Grant Y oung, Ph.D., and Audrey J. Brooks, Ph.D., “The Ef fect of
Emotional Freedom T echniques on Stress Biochemistry: A Randomized Controlled T rial,” The
Journal of Nervous and Mental Disease,  Oct. 2012 vol. 200 Issue 10, 891–896, accessed January
11, 2015,
journals.lww .com/jonmd/Abstract/2012/10000/The_Ef fect_of_Emotional_Freedom_T echniques_o
n.12.aspx. 5. Thought Field Therapy News, “Thirty Y ears of Thought Field Therapy ,” Accessed January 1 1,
2015, www .rogercallahan.com/news/30-years-of-thought-field-therapy/case-studies. 6. Dr. John Diamond, MD., Daily Af firmation Program, Life Ener gy, Using the Meridians to Unlock
the Hidden Power of Y our Emotions, Paragon House, 1990, 219–221. OceanofPDF .comChapter 2
How to Tap, Step by Step
Getting Started Hands On with the EFT Basic Recipe
The EFT basic recipe is Gold Standard EFT, the original how-to-tap
process, and it’s the heart of your EFT toolbox. Use it as a first-aid kit for
the bumps and bruises part and parcel of a well-lived life—an antidote for
everything from  day-to-day distresses to major life upsets. The EFT basic
recipe has two distinct parts for each round or cycle of tappin g: the EFT
setup statement and the EFT sequence. 1. The EFT setup statement: Identify a problem and how intensely  you feel
about it. Put the problem into the EFT setup formula, and then express it
aloud while tapping on the first tapping point known as the Karate Chop
point. 2. The EFT sequen ce: Tap on each of the eight remaining tapping points of
the basic  recipe while saying a few words that keep you focused on the
problem. You can perform this part as many times as you wish—
generally until you experience a downward shift in intensity . Together ,
these two parts are considered one round of tapping. The EFT basic recipe homes in on the specific target you have chosen to
tap on. The continuous tapping  stimulates the energy points, essentially
dissolving (or neutralizing) the disruption and restoring the energy system’ s
balance. In plain English, you don’ t feel the upset anymore! EFT Basic Recipe, Part I
Step 1. Identify a specific problem. In this book, phrases for “the problem”
include issue, upset, challenge, distress, tapping opportunity , and tapping
target. Tapping targets are usually things you don’t like about yourself or asituation, or about something that happened. They are generally things you
want to get rid of or wish hadn’ t happened. They can include feelings,
thoughts, beliefs, and body sensations that don’ t feel good. Be as specific and clear as possible when you select a target problem. To
get long-term results, you need to be specific. Statements such as “my
anxiety” or “my stress” are general problem areas. Tapping on the big
anxiety you have had for decade s will likely provide temporary relief—like
a bandage—but it won’ t get you to the roots of your concern. Getting to the
source requires getting into the specific details of your anxiety . You’ll learn
how to be more specific in Chapter 3 . For now , choose a tapping tar get such as a thought, feeling, experience, or
bad memory that brings mild distress or body pain. Here are some mildly
distressing examples:
I don’ t like what my boss just said—it’ s sexist. There’s no mor e chicken salad left. I have this pain in my neck. I think of that email and get upset. My toddler is insisting on dr essing himself today . My mosquito bite won’ t stop itching. Before moving on to step 2, do another Tarzan tap for 60 seconds. Find
the collarbone points, and while tapping repeat any of the positive phrases
you said aloud earlier when you one-point tapped. Go ahead and do it now . Step 2. Determin e how much the problem is bothering you on a scale of 0
to 10 . The intensity scale is a critical  component of EFT; it’s your feedback
loop. It helps you identify wher e you are at with an issue, and then it helps
you track your progress. Check  your intensity after you have done a full
tapping round, which you’ll do soon. It will help you uncover work still left
to do so you can find complete relief.
_OceanofPDF.com_Tapping_Into_Wellness_-_Kathilyn_Solomon.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        About the Author
Kathilyn Solomon delights in, rejoices in, and is nourished by whole-
hearted, whole-body participation in and sharing of the healing, creative,
and errtthy-wrrx-based arts. She is certified or expert in various holistic
modalities, including as an AAMET EFT advanced practitioner, as an
ACEP ACP-EFT practitioner, as tapping teacher and mentor, as a Faster
EFT Level 2 practitioner, creativ e coach, and herbalist/gardener. In addition
to her tapping practice, she also works as a writer, editor, and content
queen. She is the mother of Solomon Kasper Probosz, aka Sol. Tapping Into
Wellness  is her eighth book, but her first in the healing arena. For more
information,visit her website at www. EFTMinnesota. com. OceanofPDF. comLlewellyn Publications
Woodbury, Minnesota
OceanofPDF. comCopyright Information
Tapping Into W ellness: Using EFT to Clear Emotional & Physical Pain &
Illness  © 2015 by Kathilyn Solomon. All rights reserved. No part of this book may be used or reproduced in any
matter whatsoever, including Internet usage, without written permission
from Llewellyn Publications, except in the form of brief quotations
embodied in critical articles and reviews. As the purchaser of this e-book, you are granted the non-exclusive, non-
transferable right to access and read the text of this e-book on screen. The
text may not be otherwise reproduced, transmitted, downloaded, or
recorded on any other storage device in any form or by any means. Any unauthorized usage of the text without express written permission of
the publisher is a violation of the author ’s copyright and is illegal and
punishable by law. First e-book edition © 2015
E-book ISBN: 9780738741505
Cover design by Kevin R. Brown
Cover illustration by Jesse Reisch/Deborah W olfe L TD
Base illustrations by Mary Ann Zapalac;
additional modifications by Llewellyn Art Department
Llewellyn Publications is an imprint of Llewellyn W orldwide Ltd. Library of Congress Cataloging-in-Publication Data
Names: Solomon, Kathilyn, 1959-
Title: T apping into wellness : use EFT to clear emotional & physical pain &
illness / Kathilyn Solomon. Description: First edition. | W oodbury, Minnesota : Llewellyn Publications,
[2015] | Includes bibliographical references. | Description based on print
version record and CIP data provided by publisher; resource not viewed. Identifiers: LCCN 2015036981 (print) | LCCN 2015030273 (ebook) | ISBN
9780738737881 () | ISBN 9780738737881
Subjects: LCSH: Pain--Alternative treatment. | Mental healing. |
Emotion-focused therapy. Classification: LCC RB127 (print) | LCC RB127. S655 2015 (ebook) |
DDC
616/. 0472--dc23
LC record available at http://lccn. loc. gov/2015036981
Llewellyn Publications does not participate in, endorse, or have any
authority or responsibility concerning private business arrangements
between our authors and the public. Any Internet references contained in this work are current at publication
time, but the publisher cannot guarantee that a specific reference will
continue or be maintained. Please refer to the publisher ’s website for links
to current author websites. Llewellyn Publications
Llewellyn W orldwide Ltd. 2143 W ooddale Drive
Woodbury, MN 55125
www. llewellyn. com
Manufactured in the United States of America
OceanofPDF. comDisclaimer
The case studies and stories are based on clients, colleagues, family
members, or friends of the author who have given legal permission to have
their stories here. Names and case features have been adapte d to protect
privacy. Emotional Freed om Techniques (EFT) has produced remarkable clinical
results. While scientific evidenc e indicates EFT’ s promise as a treatment for
a number of conditions, tapping must be considered in the experimental
stage. Nothing herein must be construed as guaranteeing or promising
benefits or results or as dispensing medical or professional advice. If you are unde r the care of a medical or mental health professional,
consult your healthcare professional prior to using the techniques and
procedures described herein. You, the reader, take full responsibility for
using this technique. The author may not be held liable in any way for any
loss or damages  caused or alleg ed to be caused directly or indirectly from
use of this book’ s contents. The author refers to EFT and Gold Standard EFT™ develop ed by Gary
Craig, but this book is not sponsored or endorsed by him. The author is
grateful to Gary Craig for his generosity, openheartedness, and tireless
efforts to bring EFT/Gold Standard EFT™, Official EFT™, and Optimal
EFT™ to the world in an af fordable, accessib le manner—with integrity.
Kathilyn Solomon is a certified or expert in various holistic modalities, including an AAMET EFT advanced practitioner, an ACEP ACP-EFT practitioner, a tapping teacher and mentor, a Faster EFT Level 2 practitioner, a creative coach, and a herbalist/gardener.
What is Kathilyn Solomon's profession?
The main focus of the book "Tapping Into Wellness" is on using EFT to clear emotional and physical pain and illness.
What is the main focus of the book "Tapping Into Wellness"?
The name of the founder of Gold Standard EFT is Gary Craig.
What is the name of the founder of the Gold Standard EFT?
The name of the book is "Tapping Into Wellness".
What is the name of the book "Tapping Into Wellness"?
The EFT setup statement is a critical component of the EFT basic recipe. It helps you identify where you are at with an issue and then helps you track your progress.
What is the purpose of the "EFT setup statement" in the EFT basic recipe?