Heavenly Scent®

        Emotional Freedom Technique (EFT)





How to get started using EFT...

Step #1

Identify a SPECIFIC emotional, or physical problem or issue.  Focus on and name the emotion you are feeling, such as "anger," "guilt," or "sadness." If you cannot name the specific feeling, just call it "this emotion," or "this problem." Physical pain and discomfort can also be treated with EFT™. Simply describe the problem as this "sinus headache," "lower back pain," or "arthritis pain in my left knee."

Next, rate the INTENSITY of the problem on a scale from 0 to 10, with 10 being the most intense and zero being no intensity at all. This scale from 0-10 is called the SUDs (Subjective Units of Disorder) and is used throughout the EFT™ procedure.

The Setup

There are two parts to the Setup:

  1. Repeat a Setup Statement 3X while...
  2. Continuously rubbing the Sore Spot or tapping the Karate Chop Point.

The SETUP STATEMENT follows the format of acknowledging that you have a problem and then affirming self-acceptance. The default Setup Statement is, "Even though I have this problem, I deeply and completely accept myself." Examples include, "Even though I have this sinus headache, I deeply and completely accept myself," and "Even though I have this anger, I deeply and completely accept myself." It doesn't matter whether you believe the affirmation or not, just say it. And it's more effective to emphasize the words "deeply and completely."

To find the SORE SPOT, place two fingertips in the hollow of your neck. Then go straight down the chest about three inches, then over to either side three inches. This spot may be a little sore. If it's really sore, rub the other side of the chest or tap the Karate Chop Point.

The KARATE CHOP POINT is the fleshy part of the hand below the outside of the little finger, the area that is contacted when you make a karate chop motion on the side of a table. Tap on that spot with two fingers of your dominant hand while repeating the setup statement three times. Either the Karate Chop Point or the Sore Spot may be used during The Setup.

Step #2 The Tapping Sequence:

The tapping sequence

Perform the Tapping Sequence by tapping about five times on each of the points (see chart) while repeating a Reminder Phrase and focusing on the problem. The best Reminder Phrase is a few word description about the emotion or problem named in the Setup Statement. Begin tapping at the Eyebrow Point and follow the chart from top to bottom, finishing with the Karate Chop Point.

  1. EB = Eyebrow
  2. SE = Side of Eye
  3. UE = Under Eye
  4. UN = Under Nose
  5. CH = Chin
  6. CB = Collarbone
  7. UA = Under Arm
  8. TH = Side of Thumbnail
  9. IF = Side of Index Finger Nail
  10. MF = Side of Middle Finger Nail
  11. LF = Side of Little Finger Nail
  12. KC = Karate Chop Point


You can tap on points on either side of the body, you can even change sides during the sequence. Tap just enough to stimulate the energy; don't tap hard enough to harm yourself.


The tapping sequence

The 9 Gamut Procedure is a brain-balancing exercise that involves eye movements, humming, and counting. Always follow the 9 Gamut with another round of tapping as this adds efficiency to EFT™ and hastens progress. The 9 Gamut does not always need to be included in the process. However, if you do not get relief from the first two steps of EFT™, then include the 9 Gamut followed by another round of tapping.

First, locate the Gamut Point on the back of the hand by making a fist and drawing a triangle back from the knuckles at the base of the baby finger and ring finger. The depression in the middle of this triangle is known as the Gamut Point.  Keep your mind tuned to the problem, tap on the Gamut Point continuously, look straight ahead and:

  1. Close eyes
  2. Open Eyes
  3. Look down to the floor to the right
    (keep head steady)
  4. Look down to the floor to the left
    (head steady)
  5. Roll your eyes around in a circle
  6. Roll eyes in the opposite direction
  7. Hum 5 seconds of a song (such as Happy Birthday)
  8. Count from 1 to 5
  9. Hum 5 seconds of a song again.


Tap about five times on each of the following points while repeating a Reminder Phrase and focusing on the problem:

  • EB = Eyebrow
  • SE = Side of Eye
  • UE = Under Eye
  • UN = Under Nose
  • CH = Chin
  • CB = Collarbone
  • UA = Under Arm
  • TH = Side of Thumbnail
  • IF = Side of Index Finger Nail
  • MF = Side of Middle Finger Nail
  • LF = Side of Little Finger Nail
  • KC = Karate Chop Point

Once a full round of EFT™ is complete, take a deep breath and focus on the emotion or physical problem you were addressing. Rate the intensity of the ORIGINAL problem or issue on the to 10 scale. Then compare this number with the original rating before you began EFT™. You will either feel COMPLETE relief, PARTIAL relief, or NO relief.

If you have COMPLETE RELIEF, you experienced, in a few moments, the power of EFT™! On the conservative side, a few more rounds of tapping may help the effectiveness of the process and ensure that the original problem won't return.

When there is PARTIAL RELIEF in the level of intensity, the REMAINDER of the problem needs to be addressed with another round or so of EFT™. In the subsequent rounds, it is important to adjust the Setup Statement and the Reminder Phrase to address the rest of the emotion or feeling. Use wording similar to, "Even though I STILL have SOME of this problem, I deeply and completely accept myself," during the Setup Statement. Then repeat, "This REMAINING problem," during the Tapping Sequence. Do as many rounds of EFT™ as necessary until the intensity of your problem is a zero.

Click Here for how to balance your meridians for emotional health.

Click Here for the EFT Tapping Chart.

Click Here for Tips and Hints!


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This site was last updated 11/17/07