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L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 85 TAKEAWAY: Researchers in the field suggest the emotional freedom technique has the capacity to bypass the stress response and may even rewire the brain. Both of us have turned to EFT over the years to assist with a project, ease a pain in the body, help let go of a nagging thought, and inspire change. We've found it especially helpful when wanting to create a new practice or start something new. Creating a new habit can be hard, especially when research indicates it takes an average of 66 days to create a new habit (and some studies assert it may take as many as eight months or 254 days to forge that new habit). We can all use help in breaking through old cycles that no longer serve us. EFT helps us transform unhelpful thoughts and habits into new attitudes and possibilities. It continues to be a reliable self-care tool, easy to access and incorporate most anytime and anywhere. Try EFT now and experience the vitality this self-care tool provides by weaving physical and mental awareness to activate your creativity and resourcefulness. EFT FOCUS PHRASE AND STRESS SCALE The basic EFT technique begins with identifying a specific distressing feeling, pain, or project you want to change. Examples might be "my neck hurts," "I feel overwhelmed by . . . ," or "I'm sick and tired of . . ." Rephrase the words (and even embellish with other examples of your challenge) until they ref lect heartfelt and genuine meaning to you. Practice speaking unarguably by using "I" or "my" statements. Once you've discerned a succinct and authentically true statement, rate it on a 0–10 stress scale. Zero equates to no stress around the focus phrase and 10 relates to the greatest stress imaginable. There are many EFT variations available, though we find the following sequence personally beneficial, and we hope you do too. Begin by repeating your focus phrase, and then buttress it within the context of acceptance or affirmation. Doing this signals to your brain and neural platform that you are safe, and therefore creates the space necessary for healing. For example: • "Even though my neck hurts, I totally love and accept my body." • "Even though I feel some anxiety, I accept how I feel and choose to relax." • "Even though I don't know what to do next, I deeply and completely love and accept myself as I am." The next step is to add tapping on specific areas. As you repeat your focus phrase aloud multiple times, you will use your fingertips to tap several times on nine specific acupoints. THE TAPPING POINTS Following is the sequence and location of the acupressure points to be tapped, as well as their associated Chinese medicine meridian channels: • Side of hand, sometimes referred to as "karate chop," associated with the small intestine meridian • Inner eyebrow, located on the bladder meridian, where the eyebrows begin, closest to the bridge of the nose • Side of the eye, related to the gallbladder meridian, located on the greater wing of the sphenoid (temple bone) directly lateral to either eye • Under the eye, along the stomach meridian, located on the zygoma or cheekbone directly under either eye • Under the nose, associated with the governing vessel, on the philtrum above the upper lip • Chin, associated with the central vessel, located in the crease below your bottom lip and above the chin (soul patch) • Collarbone, along the kidney meridian, located below the medial border of the clavicle • Under the arm, along the spleen meridian, on the lateral body, approximately four inches beneath the axilla • Top of the head, associated with the governing vessel, located on the crown of your head Now that you have your focus phrase and you know where to tap, let's start tapping! Begin tapping at the karate chop side of your hand several times while saying out loud your focus phrase at least three times. Then, tap each of the next points multiple times, moving down the body in this order saying your focus phrase out loud at least three times on each point.