After experiencing the benefits of group or private tapping sessions, you may want to try tapping on your own. As you become familiar with the tapping points and sequence, you might wonder what to say while tapping and how often to tap.
Here you will find a range of useful tips, suggestions, and techniques designed for beginners in Tapping.
When is the best time to tap and how long should I tap?
The simple answer is: tap whenever you feel the need to, for as long as you like.
If you aim to establish a daily tapping routine, consider dedicating just 5 minutes in the morning or evening.
Decide how many days you want to commit to this new tapping habit, for instance: "I will tap every day" or: "I will tap 3 times a week". Ensure you are comfortable with your goal. In order to achieve success and a positive connection, start with a small and doable goal. As you progress, you can extend the duration of your sessions or increase the frequency of tapping each week/day.
Make sure to have a quiet, undisturbed space for these 5 minutes.
Lastly, to make the new habit stick, try to link it to an existing routine. For example, you could choose to:"tap after brushing my teeth in the morning" or: "tap just before my 11am coffee break".
What should I say while tapping?
Many people are unsure about what to say while tapping. Here are three simple tapping approaches to consider:
Tap and Breathe: Begin with a general setup statement like: "Even though I feel this stress/ issue/ emotion, I accept myself and my feelings". Then, focus on your breath while tapping on the points. You don't need to repeat specific phrases; instead, take slow, conscious breaths while tapping, treating it as a form of meditation. Remember to assess your distress levels before and after tapping.
Tap and Vent: Imagine you are talking to your best friend and share what happened, your thoughts and feelings, while tapping on the points. For example: "I can't believe he did this, and she said that... and they didn't even bother to...".
Use the same setup statement as above and monitor your distress levels before and after tapping.
Tap on a feeling/sensation in your body: Focus on a specific feeling/sensation and describe it in detail, for instance: "This ball of anger in my chest, it is red and hot, it feels like a volleyball, etc.". In this case, the setup statement could be something like: "Even though I'm angry, I accept myself anyway". While tapping, the phrases can be: "this ball of anger/ this red and hot ball of anger/ I feel it in my chest/ this anger/ it has a size of a volleyball"... Remember to assess your distress levels before and after tapping.
What topics should I focus on exploring?
When exploring on your own, especially as a newcomer to tapping, focus on everyday issues that bother you slightly. You can tap on any thought, feeling, sensation, or belief, as well as recent, distant, or upcoming events e.g. "The presentation I have to give tomorrow".
Avoid delving into heavy or intense topics such as traumatic experiences. If you feel overwhelmed, it's advisable to 'Box it Up' (see below) and seek professional assistance.
The boxing up technique
The Boxing Up technique is useful in two scenarios:
Your allotted tapping time is up, but the issue's intensity hasn't decreased to 0 or 1.
You need to manage intense emotions arising during tapping, or you sense the need for professional support on the topic you were tapping on.
Boxing Up Set up statement: (tapping on the side of the hand x 3 times):
"Even though there is more work to be done on this issue, I choose to place all my emotions, thoughts, memories, and bodily sensations into a secure box.
I close this box and put it in a safe place, away from my body.
I will return to work on it at another time, but not now".
Boxing Up Reminder phrases:
Eye Bra: "I'm glad I took the step to work on this"
Side of Eye: "I recognize the progress I've made"
Under Eye: "I don't need to finish everything today"
Under Nose: "I can complete this work later/ with professional help"
Chin: "I can take a break from this issue now"
Collar Bone: "I'm doing fine"
Under Arm: "I welcome peace into my body"
Top of Head: "I feel calm now"
I trust you will find this information helpful. Feel free to ask any questions by commenting below.
Happy Tapping!!
Comments