Befriending Ourselves - Resources for Inner Peace & Compassionate Self-Care
EFT (Emotional Freedom Techniques)
What is EFT?

EFT (Emotional Freedom Techniques) is a tool that integrates aspects of all of the practices described on this website: mindfulness, lovingkindness, tonglen, and self-empathy. It was developed by Gary Craig, a Stanford engineering graduate and minister, and he calls it "an emotional version of acupuncture."
Components of EFT

EFT involves three steps:

  • Acknowledging and naming a specific experience that is troubling you
  • Tapping on acupressure points on your body (see video below), while
  • Offering yourself a compassionate affirmation (see below)
By clicking on the link below, you can watch a video of someone doing EFT to get a sense of where the acupressure points are:
Practicing EFT

Take a moment to check in with yourself right now. Notice any physical or emotional discomfort, any experience you are having that you would rather not be having.
Begin by tapping on the first acupressure point described in the video above, while saying to yourself: 

"Even though I'm feeling _______, I deeply and completely accept myself." 

Continue repeating this affirmation to yourself as you move through the tapping points.
Like all the practices on this website, EFT can be used when you are experiencing something unpleasant and are wanting to take good care of yourself. For example, let's say you are feeling nervous because you have to give a presentation. If you are like most people, when you are nervous your mind is occupied by worst-case scenarios, which makes the nervousness even stronger. Instead of following those negative thoughts about an unknown future, next time try tapping on the acupressure points and silently repeat to yourself, "Even though I'm feeling nervous, I deeply and completely accept myself." 
How do I learn more?

Gary Craig, the creator of EFT, has a website with a plethora of information about EFT, including a free tutorial. 
© Ali Miller, 2009. All rights reserved.