Emotional Freedom Technique (EFT aka Tapping)

今天在臉書上看到The Tapping Solution Foundation貼的一個有關讓學生學習Tapping的好處, 可以幫助他們放鬆, 集中注意力, 減少霸凌.

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Gary Craig 從史丹佛電機工程畢業, 以助人開發潛能為職, 他透過一位針灸師了解到平衡身體能量對人的心理狀態有很重要的正面作用後, 1996年開發出Emotional Freedom Techniques 情緒釋放治療 ( EFT ) 這套以輕拍臉部上及身體某些特定穴位, 同時以有系統的特定語句來釋放各種的負面情緒, 是一個比較容易掌握、很有效、又能自主的釋放情緒的心靈治療工具。

我的諮詢師也曾經教我做Emotional Freedom Technique (EFT aka Tapping), 要我下次情緒又開始起伏震盪的時候做.

第一: 拿紙筆, 先將當下身體的感受寫下來, 然後用一到十的嚴重性, 寫下當時的數字.

第二: 然後將下面這段affirmation的句子寫好:

“Even though  [____________________________], I love and accept myself.”

例子:

“Even though I feel this anxiety, I deeply and completely accept myself.”
“Even though I’m anxious about my interview, I deeply and completely accept myself.”
“Even though I’m feeling this anxiety about my financial situation, I deeply and completely accept myself.”
“Even though I panic when I think about ______, I deeply and completely accept myself.”
“Even though I’m worried about how to approach my boss, I deeply and completely accept myself.”
“Even though I’m having trouble breathing, I deeply and completely accept myself.”

然後用四指敲打手掌側邊, 一邊敲打一邊說那段話, 重複三次.  It’s a set of affirmation, 括弧 [   ] 內的字是根據當時的問題所改變.

第三: 接著用三指拍打頭頂的穴位, 手指點拍眉頭, 眼尾, 眼袋中心, 人中, 下顎, 鎖骨和腋下, 每拍一處就講一個負面情緒或感受, 連續做二到三次.

第四: 再感覺一下做完後的感受, 用一到十的嚴重性, 寫下做完後的數字.  看看有沒有減緩, 如果沒有, 可以繼續做到感受降低為止.