Tapping, or Emotional Freedom Technique (EFT), is a method that combines elements of acupressure and psychology. It can be a powerful tool to help manage emotions like acute grief. Here are some simple steps to begin tapping, along with a script specifically designed to address feelings of grief.
“Like raindrops on tense shoulders, each tap reminds your body that it’s safe to release, safe to feel, safe to be exactly where you are in this moment.” The form you have selected does not exist.
Step 1: Identify the Emotion
Start by identifying the emotion you want to work on. In this case, acute grief.
Step 2: Determine the Intensity
Rate the intensity of your emotion on a scale from 0 to 10, where 0 is no intensity and 10 is the highest.
Step 3: The Setup
While continuously tapping the side of your hand (the karate chop point), say the setup statement aloud three times: “Even though I am overwhelmed with grief, I deeply and completely accept myself.”
Step 4: Tapping Sequence
Tap lightly 5-7 times on each of the following points while repeating a reminder phrase related to your emotion. For acute grief, use “This grief.”
Eyebrow Point (EB): Where the eyebrows begin, near the bridge of the nose.
Side of the Eye (SE): On the bone at the outer corner of the eye.
Under the Eye (UE): On the bone directly under the eye.
Under the Nose (UN): The area between the nose and the upper lip.
Chin Point (CP): Just below the bottom lip, in the crease of the chin.
Collarbone Point (CB): The point where the sternum, collarbone, and the first rib meet.
Under the Arm (UA): About a hand’s width from the armpit.
Top of the Head (TH): The crown of your head.
Step 5: Test the Intensity Again
After completing a few rounds, stop and take a deep breath. Rate the intensity of your grief again on the scale from 0 to 10.
Script for Acute Grief
As you tap on each point, you can modify the script to better suit your feelings. Here’s a simple script to follow:
Setup (Karate Chop Point):
“Even though I am overwhelmed with grief, I deeply and completely accept myself.”
Tapping Points (Repeat at Each Point):
EB: “This intense grief.”
SE: “I feel so lost.”
UE: “It’s hard to accept they’re gone.”
UN: “This emptiness inside.”
CP: “I miss them so much.”
CB: “This pain of losing them.”
UA: “It’s okay to feel this grief.”
TH: “I’m giving myself permission to mourn.”
Concluding Positive Rounds:
After a few rounds addressing the grief, you may want to introduce some positive affirmations to help find peace and acceptance:
EB: “I am beginning to heal.”
SE: “I cherish the memories we shared.”
UE: “I am grateful for the time we had.”
UN: “I am finding peace in my heart.”
CP: “It’s okay to smile again.”
CB: “I honor their memory by living fully.”
UA: “I am surrounded by love and support.”
TH: “I am healing, one day at a time.”
Remember, tapping is a personal experience. Feel free to adjust the script to reflect your current feelings and experiences. It’s normal for emotions to fluctuate, so be gentle with yourself during this process.