The Tapping Points
- Karate chop – KC - set up statement = Small intestine 3 (also 2 & 4) Pain = head, neck, shoulder, arm, back, ear problems
- Gamut point – G – Triple warmer 2 – Thyroid – trouble speaking up, pain particularly toothache, ear, eye, arm, gum, hand, loss of voice
- Thumb – TH – lung – sore throat, fever, nose bleed, arrogance, cough, mental issues, fever
- Index finger – IF – Large intestine – teeth, jaw, ear and throat problems, guilt, cramping, diarrhoea and constipation
- Ring finger – RF – triple burner – abdominal distensions, urinary problems and issues with nose and throat
- Little finger – LF – small intestine and heart meridian – dullness, torpor, situational depression
- Top of head – GV 24, 23, 22, 21, 20, - headache, vertigo, insomnia, eye pain, depression, sinusitis, redness
- Eye brow – bladder, governing vessel 24.5 – sadness, trauma, vision problems, frustration, congestion and pain
- Side of eye – SE - Gall bladder 1 – anger, rage, eye problems
- Under eye – UE – Fear, anxiety, nervousness eye and stomach issues
- Under nose – UN – Nose and gum issues, shame, stifled tears
- Chin – CH – Kidney, bladder
- Collar bone – CB – Kidney 27 – coughing and breathing problems, physical pain, anger, fear, energiser
- Under arm – UA – spleen 21 – cough, difficulty breathing, weakness, asthma
- Under other arm – UA
A reference guide
Let’s run through the process so that you are clear.
- Choose a pressing issue or just work with what’s going on within the moment
- Rate the intensity of your feelings and/or pain with SUDS rating system
- Speak your set up statement while tapping on the side of hand (karate chop) once or more times.
- Tap on gamut point while speaking your truth or using the reminder phrase. Tap and speak on all your other points5. After the last point (under arm) take a deep breath. Check – in with self
- What is your SUDS rating, 0 – 10
- Repeat if needed
A Tapping Round Example
Here is a generalised script to use for most situations but of course use whatever words you feel represents what’s happening for you and simply replace whatever words you choose.
Decide on an issue, pain or emotion and rate it by using the SUDS, and begin:
- Karate Chop – Even though, I feel tired and frustrated, it’s been a long day; I’m over everything all this pain and fear. Even though I feel all this pain and fear I still love and accept myself.
- Gamut point – All this pain and fear, I feel sad and alone.
- Thumb – I wish I didn’t feel like this, I hate feeling this.
- Index finger – All this pain and fear, I feel frustrated with all this fear.
- Middle finger – I don’t want to feel this way, all this pain and fear.
- S of Ring finger – All this frustration, it just keeps coming up.
- Little finger – All these thoughts that are full of fear, I feel it in my body.
- Top of head – I feel it in my mind, its overwhelming, all this pain.
- Eyebrow – The generations of fear, my grandmothers fear this feeling, this strong feeling.
- Side of eyes – My mothers’ pain, Dads sadness, all this pain.
- Beneath eyes – I have carried it in my mind, body and emotions for all these years.
- Beneath nose – All this pain and frustration, I’m over it.
- Chin – I really don’t want to feel like this anymore.
- Collarbone – So I now chose to release all this pain, all this frustration.
- Under left arm – Right here and right now I am letting it all go.
- Under breast – All the colours and symbols connected to.
- Under right arm – The triggers and pain of these memories.
- Karate chop – Letting go of all this pain and fear.
- Gamut point - I don’t need this anymore, I can feel better now.
- Thumb - All this pain, frustration and fear I now release.
- Index finger – Letting it all go, I’m free now, all this pain.
- Middle finger – All this fear, all this pain.
- Ring finger – All this pain is just flowing out of my body.
- Little finger – Letting go of all the pain and frustration.
- Top of head – I can see my memories and its ok now.
- Eyebrows – Letting go of all the pain.
- Side of eyes – letting go of all my fear.
- Beneath eyes – Letting go of all my frustrations.
- Beneath nose – I feel lighter now.
- Chin – All the pain, all the fear.
- Collarbone – All the frustration, letting it all go.
- Under left arm – Moving forward peacefully.
- Under breast – Letting go of all the pain.
- Under right arm – Letting go of all the fear.
- Take a deep breath.
- Check in with self, how do I feel?
- What is your SUDS rating?
- If not zero, do another round.
The Tapping Process
Using the Subjective Units
of Distress Scale
To help manage the tapping process we use the Subjective Unit of Distress Scale (SUDS) to measure the level of intensity of a feeling. Zero is the lowest score, with 10 being the most intense feeling.
Think about your issue and ask yourself these questions:
How do I feel?
Where do I feel it in my body?
What tells me this is true?
What words can I put to this?
What number would I give it, 0-10?
Try not to concern yourself with being to exact it’s just a reference point. Having a number assists you to monitor where the pain is and how much it is changing. Not always do we have words to verbalise how we feel. That is okay because when we tap we can just feel the feeling (emotional or physical) and not even speak. Just feel or use words similar to ‘this pain, this feeling’ or ‘all this pain’ and continue to simply tap as we focus on the pain and feeling. Once you have completed a round or two, check-in and see where your SUDS rating is, and if needed, try another round or more until it dissolves to zero.
The set up statement
Using a set up statement helps bring an issue to the forefront of your mind and allows you evoke feelings and form pictures in your mind. It is important to note that not everyone uses the set up statement. Sometimes we just begin to tap on one of our points because we have been triggered and need help immediately, what’s important is to just start tapping. A basic set-up statement could be “Even though my back is throbbing, I’m tired and over it, and my back is so painful, I still love and accept myself.” If you are uncomfortable with using the words ‘I love and accept myself’ then you can use any other phrase that suits you, such as ‘I am ok ‘, ‘ Life’s ok’, ‘ I am alright’, ‘ I know I will be ok’.
When we are feeling bad about ourselves and/or life we have a resistance to saying these types of words, or take loving actions towards our self, but in reality it is a critical first step and an important in healing and bringing change.
Don’t concern yourself about getting the perfect words, just say what is true for you at that moment. It’s important to speak and own your truth, no matter how negative or angry it may sound. That is exactly the purpose of tapping, to turn off the fight- flight response, which causes the anger, fear, frustration or negativity in order to relieve and balance our mind, body and soul.
The practice is simple:
Express as much as you are comfortable with.
Tap at the pace that suits you.
Follow through on all your points.
Take a deep breath and check-in with self.
A reminder statement
A reminder statement is a brief statement or just a word to be spoken either out loud or in your head, it is preferable to give voice to these feelings but not essential. You speak these words as you tap on each point in our sequence and this brings the issues and feelings to the front of your mind and keeps you focused, therefore releasing them. Again, express what and how you feel, keep it true. This is a license to let it all out, speak your mind, swear if you wish, but get it out and turn it off. Examples of reminder statements:
“This anger” , “This pain, all this pain” , “ This frustration” , “ This hurt, all this hurt”