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EFT, Part II The Basic Recipe I ...

Posted Oct 22 2008 4:24pm

EFT, Part II
The Basic Recipe

I was just asked to post more information about the Emotional Freedom Technique, specifically, the Basic Recipe I alluded to in the previous post. I'll give an outline and explanation, then if you want to know more, click on my link to Gary Craig's site. It's got a Newcomer Info section as well as a free 79-page Get Started package.

The full Basic Recipe makes, as Gary puts it, a Ham Sandwich, starting with the preparation. Seriously, I didn't make that up. The Recipe consists of four ingredients:


The Setup is done to make sure your energy system is properly oriented before attempting to remove its disruptions. Particularly with Psychological Reversal. Psychological Reversal is caused by self defeating, negative thinking which often occurs subconsciously and thus outside of your awareness. There are 2 parts to the Setup:

a. You repeat an Affirmation 3 times while you...

Since the cause of Psychological Reversal involves negative thinking it should be no surprise that the correction for it includes a neutralizing affirmation. Such is the case and here it is:

"Even though I have this _____________, I deeply and completely accept myself."

The blank is filled in with a brief description of the problem you want to address. You can create variations of the affirmation so long as they follow the same general format. Which is that they acknowledge the problem and create self acceptance despite the existence of the problem. That is what's necessary for the affirmation to be effective.

b. Rub the Sore Spot or, tap the Karate Chop point

There are two Sore Spots and it doesn't matter which one you use. They are located in the upper left and right portions of the chest and you find them as follows:

Go to the base of the throat about where a man would knot his tie. Poke around in this area and you will find a U shaped notch at the top of your sternum (breastbone). From the top of that notch go down 3 inches toward your navel and over 3 inches to your left (or right). You should now be in the upper left (or right) portion of your chest. If you press vigorously in that area (within a 2 inch radius) you will find a "Sore Spot." This is the place you will need to rub while saying the affirmation.

This spot is sore when you rub it vigorously because lymphatic congestion occurs there. When you rub it, you are dispersing that congestion. After a few episodes the congestion is all dispersed and the soreness goes away. Then you can rub it with no discomfort whatsoever.

The Karate Chop point (abbreviated KC) is located at the center of the fleshy part of the outside of your hand (either hand) between the top of the wrist and the base of the baby finger or....stated differently....the part of your hand you would use to deliver a karate chop.

Instead of rubbing it as you would the Sore Spot, you vigorously tap the Karate Chop point with the fingertips of the index finger and middle finger of the other hand. While you could use the Karate Chop point of either hand, it is usually most convenient to tap the Karate Chop point of the nondominant hand with the two fingertips of the dominant hand. If you are right handed, for example, you would tap the Karate Chop point on the left hand with the fingertips of the right hand.

So, once you get the parts of the Setup, doing it is easy. You create a word or short phrase to fill in the blank in the affirmation, repeat the affirmation 3 times, with emphasis, while continuously rubbing the Sore Spot or tapping the Karate Chop point.


The Sequence involves tapping on the end points of the major energy meridians in the body and is the method by which the "zzzzzt" in the energy system is balanced out.
Tap about 7 times on each of the tapping points. You will be repeating a "Reminder Phrase" while tapping (explained below) and it will be difficult to count at the same time. It's fine if you are a little over or a little under 7 (5 to 9, for example).
The abbreviations for these points are summarized below. Note that these tapping points proceed down the body. That is, each tapping point is below the one before it.

EB = Beginning of the EyeBrow, just above and to one side of the nose
SE = Side of the Eye, on the bone bordering the outside corner of the eye.
UE = Under the Eye, on the bone under an eye about 1 inch below your pupil
UN = Under the Nose, on the small area between the bottom of your nose and the top of your upper lip
Ch = Chin, midway between the point of your chin and the bottom of your lower lip
CB = Beginning of the CollarBone, the junction where the sternum (breastbone), collarbone and the first rib meet. To locate it, first place your forefinger on the U-shaped notch at the top of the breastbone (about where a man would knot his tie). From the bottom of the U, move your forefinger down toward the navel 1 inch and then go to the left (or right) 1 inch.
UA = Under the Arm, On the side of the body, at a point even with the nipple (for men) or in the middle of the bra strap (for women). It is about 4 inches below the armpit.
BN = Below the Nipple, *For men, one inch below the nipple. For ladies, where the underskin of the breast meets the chest wall
Th = Thumb, on the outside edge of your thumb at a point even with the base of the thumbnail
IF = Index Finger, on the side of your index finger (the side facing your thumb) at a point even with the base of the fingernail
MF = Middle Finger, on the side of your middle finger (the side closest to your thumb) at a point even with the base of the fingernail
BF = Baby Finger, on the inside of your baby finger (the side closest to your thumb) at a point even with the base of the fingernail
KC = Karate Chop, in the middle of the fleshy part on the outside of the hand between the top of the wrist bone and the base of the baby finger


The purpose of the 9 Gamut Procedure is to "fine tune" the brain via eye movements, humming and counting. It is a 10-second process wherein 9 of these "brain stimulating" actions are performed while continuously tapping on one of the body's energy points..... the Gamut point. It has been found, after years of experience, that this routine can add efficiency to EFT and hastens your progress towards emotional freedom....especially when sandwiched between 2 trips through The Sequence.
The Gamut point is on the back of either hand and is 1/2 inch behind the midpoint between the knuckles at the base of the ring finger and the little finger.
The 9 Gamut actions are:
a. Eyes closed.
b. Eyes open.
c. Eyes hard down right while holding the head steady.
d. Eyes hard down left while holding the head steady.
e. Roll eyes in a circle as though your nose was at the center of a clock and you were trying to see all the numbers in order.
f. Same as #5 only reverse the direction in which you roll your eyes.
g. Hum 2 seconds of a song (like 'Happy Birthday').
h. Count rapidly from 1 to 5.
i. Hum 2 seconds of a song again.


The Reminder Phrase is simply a word or short phrase that describes the problem and that you repeat out loud each time you tap one of the points in The Sequence. In this way you continually "remind" your system about the problem you are working on.

Thinking about/tuning in to the problem will bring about the energy disruptions involved which then....and only then....can be balanced by applying The Basic Recipe.

The best Reminder Phrase to use is usually identical to what you choose for the affirmation you use in The Setup. For example, if you are working on a fear of public speaking, The Setup affirmation would go like this....

"Even though I have this fear of public speaking, I deeply and completely accept myself".
Within this affirmation, the underlined words....fear of public speaking....are ideal candidates for use as the Reminder Phrase.

Tapping tips:
You can tap with either hand but it is usually more convenient to do so with your dominant hand (e.g. right hand if you are right handed).

Tap with the fingertips of your index finger and middle finger. This covers a little larger area than just tapping with one fingertip and allows you to cover the tapping points more easily.

Tap solidly but never so hard as to hurt or bruise yourself.

Here are some interesting points about the affirmation:

It doesn't matter whether you believe the affirmation or not....just say it.
It is better to say it with feeling and emphasis but saying it routinely will usually do the job.
It is best to say it out loud but if you are in a social situation where you prefer to mutter it under your breath....or do it silently....then go ahead. It will probably be effective.

Subsequent Round Adjustments
Let's say you are using The Basic Recipe for some problem (fear, headache, anger, etc.). Sometimes the problem will simply vanish after just one round while, at other times, one round provides only partial relief. When only partial relief is obtained, you will need to do one or more additional rounds. Those subsequent rounds need to be adjusted slightly for best results.

One of the main reasons why the first round doesn't always completely eliminate a problem is because of the re-emergence of Psychological Reversal... that interfering blockage that The Setup is designed to correct. This time, Psychological Reversal shows up in a somewhat different form. Instead of blocking your progress altogether it now blocks any remaining progress. You have already made some headway but become stopped part way toward complete relief because Psychological Reversal enters in a manner that keeps you from getting any better still.

Since the subconscious mind tends to be very literal, the subsequent rounds of The Basic Recipe need to address the fact that you are working on the remaining problem. Accordingly, the affirmation contained within The Setup needs to be adjusted as does the Reminder Phrase.

Here's the adjusted format for The Setup affirmation:
"Even though I still have some of this __________, I deeply and completely accept myself".

Note the emphasized words still & some and how they change the thrust of the affirmation toward the remainder of the problem.

The Reminder Phrase is also easily adjusted. Just put the word remaining before the previously used phrase.


It is important to evaluate the extent of the problem on a scale of 0 to 10 (where 10 represents maximum intensity and 0 represents no intensity whatsoever). This provides a benchmark against which to measure your progress.

Here's an example of how it works. Let's say you have a fear of spiders that you would like to put behind you. If there is no spider present to cause you any emotional intensity then close your eyes and imagine seeing a spider or imagine a past time when a spider scared you. Assess your intensity on a scale of 0 to 10 as it exists NOW while you think about it. If you estimate it at a 7, for example, then you have a benchmark against which to measure your progress. Now do 1 round of The Basic Recipe and imagine the spider again. If you can get no trace whatsoever of your previous emotional intensity then you are done. If, on the other hand, you go to, let's say, a 4 then you need to perform subsequent rounds until 0 is reached.

In most cases, the energy disruptions that occur while thinking about the spider are the same as those when you are in the presence of a real spider. That's why the original energy balancing tends to hold in the real circumstances.

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