Emotional Freedom Techniques® (EFT) Handout

Step One
Begin by identifying the sensation in your body, the feeling, the discomfort or the thought that makes up a negative experience [NegExp].  Try to be specific and concrete in identifying this [NegExp].  It may be helpful to assess your degree of discomfort by assessing it between 10 (the worst it could possibly be) and 0 (a complete absence of discomfort).

Step Two
Rub the “Sore Spot” with two fingers while saying to yourself or aloud,

Even though I am have this [NegExp],
I deeply and completely accept myself.”

 Do this 3 times.  (The sore spot is approximately 3 inches down from the top your sternum and 3 inches left or right.)

Step Three
Now touch and breathe on each touch spot, one at a time, moving from high to low.  With firm, consistent pressure use two fingers to touch each spot, while saying the NegExp to yourself or aloud.  Follow your words by taking a full, deep breath, while continuing to press with your fingers. Move to the next spot.

  1. Eye-brow (closest to your nose)
  2. Side of the Eye (on the bone)
  3. Under the Eye (on the bone directly under your iris)
  4. Under the Nose
  5. Above the Chin (under the lip)
  6. Collar Bone (on either prominence as the clavicle attaches to the sternum)
  7. Under the Arm (4 inches under the arm pit where a bra tends to go)
  8. Top of the Head

Touch Spots

Touch spots

Step Four
Now, take a deep breath and assess your NegExp once again.  How has your NegExp changed in either degree or quality.  For a partial or no change in degree, try an additional cycle by thinking about and stressing the words, “Even though I STILL have this [NegExp], I deeply and completely accept myself.”  Continue with the entire cycle as in steps 2, 3 and 4.  For a change in quality, try an additional cycle by focusing on the new qualitative and repeating steps 1, 2, 3 & 4.  Results vary and repetition helps.

1 Based upon the work of John H. Diepold, Jr. PhD, Moorestown, NY and Gary Craig at www.emofree.com.

Email Mark Hirschmann