The Ultimate Guide For Using EFT and TFT Tapping In Your Meditation Practice

Reset your brain’s stress response, relax your body, and enter a meditative state seamlessly.

You might’ve heard of EFT or TFT tapping.

While each has its own subtleties, both EFT (Emotional Freedom Technique) and TFT (Thought Field Therapy) involve tapping on specific points on the body to reduce the intensity of an unpleasant emotion and establish calm relaxation.

Why the act of tapping?

Research into both methods shows that a series of taps on specific places on the body can:

• Reset the way your brain interprets and responds to stress — thereby altering the landscape of the brain’s chemistry.
• Reduce stress chemicals in your body while producing states of relaxation and calm.

As a result, both methods are effective modalities for overcoming negative thoughts and treating traumatic memories.

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Basic Science & History: How EFT and TFT Work

Both EFT and TFT are derived from acupuncture. Here’s the gist of what you need to know:

• Acupuncture originates from ancient Chinese medicine and focuses on meridian lines. These lines of force are passageways of energy running through the body.
• On these meridian lines, there are specific points called acupuncture points.
• Typical acupuncture treatment aims to remove energy blockages at specific points along these meridian lines (via inserting a tiny needle).
• Activating these points supports the production of serotonin, dopamine, and endorphins — and shifts your body from fight, flight freeze mode to relaxation, rest, and digest mode.

Acupressure, pressing, or tapping on these points has a similar effect — which is what EFT and TFT tapping uses to release stress.

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3 Ways EFT/TFT Tapping Can Be Used In Meditation

Since both methods are phenomenal in creating feelings of calm and relaxation, they can also be an immensely powerful tool inside your meditation or manifesting practice. Here are some ways you can use tapping in your practice.

1. Use it to jumpstart your practice from a state of calm.

Tapping is a powerful way to get relaxed and clear any uncomfortable thoughts that might enter your mind when starting your meditation or manifesting practice. The act of tapping itself can become a form of mindfulness that helps you stay present and prevent you from becoming distracted.

2. Use it to springboard you into elevated states.

Tapping’s main benefit is stress reduction and the production of mood-boosting neurochemicals. To experience higher level states of consciousness, you have to release the stress and negative emotions that keep you connected to your survival, rational, left brain. Remember Maslow and his pyramid? Self-actualization and self-transcendence become highly possible through a committed tapping practice.

3. Use it to anchor high-vibe emotions in your mind and body.

Expanding on points one and two, tapping is a powerful way to raise your vibration which is critical when doing any type of manifestation or spiritual practice. The consistent tapping on specific acupressure points while reciting positive affirmations and focusing on feeling good, conditions the subconscious mind to associate these high-vibe states with those specific points. Over time, this anchor will become stronger and more automatic.

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The 9 Standard Tapping Points

Standard tapping practices typically incorporate nine points on the face, hands, and body. Here is a quick guide on where they are and how to locate them. You can reference them when digging into the tapping practice outlined further down this post.

1. Side of hand

To find this location, think karate chop. Tap the side of one hand with three fingertips of the other hand.

2. Top of head

Aim for the center of your head. I like to use four fingers on both hands, minus the thumbs.

3. Eyebrow points

Aim for the bony part on the beginning of the eyebrow where it meets the bridge of your nose. Use your index and middle fingers with both hands.

4. Side of both eyes

This point is the bony part on the outside of the eyes. Tap using your index and middle fingers with both hands.

5. Under the pupil of both eyes

This point is the thin bony part right under the eye about one inch below the pupil. Again use your index and your middle fingers.

6. Under the nose

Using the side of your dominant hand (like you are karate chopping), tap under the nose between the nose and the upper lip.

7. Under the lip

Aim for under the lip in the indented part of the chin. Again use the side of your dominant hand (karate chop).

8. Collarbone

Find the notch where your collarbone meets your breastbone, move your fingers about an inch and a half diagonally down, and you’ll feel a soft tender spot right below your collarbone. Use your index and middle fingers of both hands to tap on this area.

This is by far the hardest point to locate. Here’s a quick hack to find it:

• Stand with your arms straight down with them by your side, keeping your elbows close to your body.
• Simply bring your hands to your chest in a natural manner. Your hands will automatically land at the collarbone point.

9. Under the armpit

Using your index and middle fingers of both hands, tap about four inches below the armpit on the side of your body.

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Basic Tapping Practice For Jumpstarting Your Meditation Practice

Overview of the practice

• The practice involves tapping on each point while focusing on positive feelings and imagining all stress and tension draining from your body.
• You can use the affirmations mentioned in the practice or come up with your own. They can be set out loud or silently in your mind. Do this in any way that works best for you.
• Don’t get so wrapped up during the practice whether you are tapping the exact spot. Just do your best and focus on feelings of calm.

Visualization Ideas

• As you visualize the stress draining from your body, you can imagine a big puddle of tension accumulating at your feet.
• You can visualize your brain or a silhouette of your body — and see all the stress dripping out of it. Give the stress and tension a color and see that color slowly vanishing from your mind and body.
• See if you can notice the change of state happening in your body. Can you notice tension leaving and calmness entering? Focus on that.

Measure your level of stress (optional step)

At the start of most standard practices, it is customary to rate your level of distress from zero to 10. Zero means no emotional distress, while 10 is the maximum possible emotional distress. To do this, think about the memory or situation that is emotionally triggering you and give it a score.

I typically don’t do this when I’m using tapping as a way to access altered states and become relaxed in a meditation session. However, it’s recommended to do so when you are using tapping as a way to alleviate on-the-spot anxiety or any other unpleasant emotions.

If you do this step, you should measure your score again when you finish the process to gauge how much your level of stress decreased.

Now let’s get to the steps.

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Guided Steps

Before beginning, refer to the 9 Standard Tapping Points section in this post to familiarize yourself with the location of all the points.

1. Feel your breath flowing naturally in and out of your body for a few seconds.
2. Imagine your breath flowing in and out of your heart space.
3. Affirm you are safe and loved: “I am safe. I am calm. I am loved by the Universe.”
4. Tap gently on the side of your hand and begin to imagine all stress and tension leaving your body.
5. Tap on the top of your head as you see all tension draining from your mind and body.
6. Tap on both of your eyebrow points while affirming: “Stress is in the past and I’m now in the present, and the present feels so good and peaceful.”
7. Tap the side of both of your eyes while affirming: “All stress, all tension is now leaving my body, and I feel deliciously relaxed and calm.”
8. Tap under the pupil of both of your eyes as you feel and see all the remaining stress and tension exiting your body.
9. Tap under your nose as you visualize a calming ocean wave of peace and tranquility washing over your mind, heart, and entire energy field.
10. Tap under your lip and maybe sense a smile gently starting to emerge upon your face.
11. Tap on your collarbone points as you visualize the final remaining stress and tension withering away and leaving your body.
12. Tap under your armpit and see the tension evaporating from your mind like a cloud of smoke drifting further and further away from you.
13. Once again, tap the side of your hand as the final tiny bits of stress and discomfort vanish from your mind and body.
14. Finally, affirm: “There is now no stress, no tension in my mind and body whatsoever. I am 100% stress-free and calm.”

Now, relax your hands, take a deep breath, and you are ready to begin your meditation or manifesting practice from a place of calm and presence.

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