EFT Tapping Training Course

LEVEL 1

Sophie Da Costa – [Link]

Sophie Da Costa – [Link]
Sophie Da Costa - [Link]
 Tapping for Negative Emotions

1-Identify the emotion to address, its different aspects, the objectives, and any
possible physical sensation associated (tension in the stomach, pressure in the chest, knot
in the throat...)

2-Rate the intensity from 0 to 10

3-Preparation phrase:
Although (how you feel) I accept myself completely and deeply' or 'I accept myself as I am
as I am, I accept and love myself...

For example: 'Although I have anxiety, I accept myself completely and deeply.'
This phrase is said 3 times while tapping on the karate point.

4-Tapping at each point, progressively moving from the state you are in to
state you want to be in. A round means tapping on all the
points with that phrase. For example:

1st Round: 'I have anxiety' or 'I am anxious/nervous'

2nd Round: 'I still have anxiety' or 'What remains of this anxiety'
3rd Round: 'I choose to release this anxiety (from my body/from my mind)'
4th Round: 'Increasingly relaxed'/ 'more and more calm'
5th Round: 'I fill myself with inner peace'
6th Round: 'I choose to be deeply relaxed'...

It is advisable that these last sentences are in the positive and present tense.

If there is any physical discomfort, do some rounds to release it, using the same
scheme.

For other emotions, you just need to replace the word 'Anxiety' with the emotion.
that we want to release.

The number of rounds will depend on how you feel.

5-Reassess the intensity. The goal is to reach 0 or the lowest number.

possible.

Deep breaths can be added at the beginning and/or at the end.

It is advisable to do these exercises at least once or twice a day and specifically.

When you are feeling unwell. It is always important to stay hydrated.

If you are in public, you can discreetly massage the karate point or the point of the
clavicle for a long time while imagining the other points and thinking
the sentences (like an emergency kit).

Sophie Da Costa
 LIST OF POSSIBLE EMOTIONS

NEGATIVEEMOTIONS POSITIVE EMOTIONS

(CURRENTSITUATION) (OBJECTIVES)
Anxiety Peace
Stress Calm
Nervousness Tranquility
Tension Relaxation
Unease Serenity
Concern Trust
Anguish Bravery
Fear Security
Phobia Fortress
Fear Conviction
Insecurity Understanding
Shame Acceptance
Envy Understanding
Jealousy Compassion
Rabia Love
Irritation Joy
Ira Happiness
Anger Well-being
Hate Motivation
Desires for revenge Plenitude
Sadness Abundance
Negativity Positivity
Pena Enthusiasm
Discouragement Inspiration
Feeling of emptiness Passion
Lack of motivation Liberation
Depression Make peace
Resentment Connection
Resentment Clarity
Feeling of injustice Flexibility
Feeling of abandonment Fluency
Guilt Constancy
Excessive attachment Perseverance
Dependence Discipline
Addiction Approach
Confusion Tenacity
Blocking Stability
Impotence Harmony
Incomprehension Balance

Sophie Da Costa – [Link]

Note: These emotions are not arranged in order of importance.

Positive emotions are not necessarily the goal of negative emotion.

that they have next to them.

They are simply two lists of possible emotions that can help you identify.
both what you feel (negative emotion) and what you want to feel (positive emotion)
the objective).

Obviously, you can add your own emotions to the list, if they are not here.

Remember that no one can tell you how to feel. You choose what you want.
feel each situation in particular and you do tapping until you achieve it :)

Sophie Da Costa – [Link]

 TAPPING FOR PHYSICAL ISSUES

Important: The more you specify the location and type of discomfort, the better.
I feel like I have a nail in my head, I have a heaviness in my stomach,
I have a knot in the back of my right shoulder, I feel a pain that goes to me
from the hip to the foot...

First step: Rate the discomfort from 0 to 10

If you tap another person, ask them to let you know if the discomfort moves from one place to another.
another part of the body. In this case, you have to 'chase the pain'.

Preparation phrase: 'Although it hurts me / I have pain / pressure / tightness / discomfort /

acidity..., I accept myself completely and deeply / I accept myself just as I am / I accept
this pain...'' 3 times while tapping on the karate point.

It hurts me.../I have pain in.../I feel pain in.../This pressure.../This

sensation of..
2nd Round: It still hurts (a little).../What I have left of the pain/of the tension...
3rd Round: I choose to release this tension/pain...
4th Round: Depending on the discomfort, here you can use creative phrases and
images. For example, if you feel pressure in your head, you can say 'I choose to release
this pressure, relax the head, create an empty space inside my head...' Yes
You have stomach acidity 'I choose to alkalinize/neutralize this acidity'. If you feel a
I choose to relax/release this tightness, the muscles and tendons are
softening as if it were gum...'(use your imagination). If you feel a knot 'This
the knot is coming loose more and more...
5th Round: I choose to release any negative emotions that may be accumulated in...
(if you know what emotion it can be, specify: fear, guilt, sadness...). For
Identifying these emotions is good to ask since when this problem has been present and
if there is any circumstance that worsens it.
6th Round: I release the anger/powerlessness/frustration... that this problem causes me
physical/these pains.
7th Round: I activate the self-healing and regenerative mechanisms of my body
8th Round: I fill my (affected part) with inner peace / love / security /
darling/ of light...
9th Round: My (affected part) is becoming more and more relaxed, calm, loose, healthy...
10th Round: I program/send an order to/my subconscious mind so that the
healing will continue its course in the coming days, weeks, months, indefinitely...
11th Round: I see myself free from this pain, agile, strong, resilient, fit, healthy...

It is not necessary to go through all these rounds in every case. It will depend on how you
you start feeling.

With the issue of physical pain, it should be noted that sometimes the effect does not
note immediately but after a while.

Sophie Da Costa – [Link]

It also works very well for flu processes and other viral diseases.
In this case, we must emphasize activating the immune system.

Very often we have limiting beliefs about our physical problems.

It is advisable to address them. For example: 'I choose to release the belief that the flu lasts
7 days and I choose to recover today, 'I choose not to accept the belief that this illness
it's incurable' (do you know how many people have been cured of supposedly
I choose to leave behind the belief that I inherited this illness.
It will happen the same as to my father', 'I fully trust in the healing abilities
of my body'....

Sometimes there are secondary benefits behind a physical problem. For example,
A person can hinder their healing or even worsen their health, in a way
unconscious, because he wants to obtain attention and affection, evade responsibilities or
playing the victim to gain some other benefit. This can be worked on with the
tapping with phrases like 'Although I use my illness to get attention, I choose
give preference to my healing.

If you want, you can also place your intention in your cells. For example: "I release this
tension of my cells, I release them from this rage, I allow them to do their job, the
full of light...

Summary:
1- Tapping for physical symptoms (if the discomfort goes away, there is no need to do more, if
he/she is not leaving, we continue).

2- Tapping for the release of any negative emotion (causative or resulting).

3- Tapping for the activation of the body's healing mechanisms.
Tapping for possible limiting beliefs
5 – Tapping for potential secondary benefits
6- Subconscious programming for healing to continue its course once
therapy finished.
7- Visualizations of a healthy body, with or without tapping.

Sophie Da Costa – [Link]

 TAPPING FOR FOOD ANXIETY

This is an example for attachment to chocolate, but it can be used for anything.
food/s changing the word 'chocolate' by the food we want.
detach: bread, pastries, fries....

Preparation phrase:
Although I really want to eat chocolate, I accept myself just as I am.
Say or think the phrase 3 times while tapping on the karate point. Others
variants:
Although I have an attachment to chocolate, I accept this emotion
Although I am addicted to chocolate, I fully and completely accept myself.
Although I feel like I need to eat chocolate, I accept and love myself just the way I am.
I am....

Tapping at each point, progressively moving from the state of 'need' to

state of freedom.

1st Round: I'm craving chocolate / I can't resist the urge to eat
I have this addiction to chocolate...
2nd Round: I still feel like eating chocolate (or any of the other phrases)
with 'still')
3rd Round: I choose to free myself from these cravings/addiction/attachment...
4th Round: If there is any emotion behind this attachment, I am releasing it now.
Do you know which one it could be, specify it.
5th Round: I release any remaining attachment that may be left in my body/in my
cellular memory...
6th Round: I choose to feel fulfilled
7th Round: I fill myself with inner peace / I am connected with my true self /...

The number of rounds will depend on how you feel.

These phrases can be replaced by others that you consider more suitable. Choose.
the ones that resonate with you the most and give you a greater sense of freedom.

If your attachment is very strong, do tapping with these phrases several times a day every
days, until you feel free. If your attachment is small, do it periodically, when
you feel like it.

If you still find it hard to let go, we will have to look for some emotional void that
your subconscious is trying to fill itself through that/those foods and do tapping
for that emotion.

I recommend pairing the Tapping with a glass of water and a few breaths.
deep, as soon as you start to feel the anxiety, before it becomes too much.
hunger

Sophie Da Costa – [Link]

 TAPPING FOR SELF-ESTEEM

Preparation phrase: 'Even though I don't love myself enough, I am working on myself.
acceptance/self-love/self-respect' 3 times at the karate point.
Other variations:
Although I feel inferior to other people, I choose to accept myself as I am.
Although I don't value myself as much as I should, I accept myself more and more.
Although I am always comparing myself to others, I choose to love myself more each day.

Tapping on each point:

1st Round: I don't love myself enough / I feel inferior to other people / I don't
I value everything that I should/ I care a lot about what others think of me
image that I give...
2nd Round: I still don't love myself enough/I still don't value myself...
3rd Round: I choose to release this lack of love/valuation/I release this need to
comparing myself to others / I choose to release this feeling of inferiority / I choose to move on
about what other people think...
4th Round: If I have received negative or reproachful messages (for example: always
You do everything wrong, it's all your fault, no one is going to love you...) that they could have
influence my self-esteem, I am freeing them now
5th Round: I choose to start loving/valuing myself (more each day)
6th Round: I choose to focus my attention on my positive qualities/on the things that
I do well (you can specify here)
7th Round: I know I have achieved great things in life (specify any achievement
Regarding personality, studies, work, family, sports... whatever it is, I believe in myself.
deserving of success
8th Round: I choose to believe in myself/I know that I am capable of achieving everything that I
propose
9th Round: I increase my personal power/my self-esteem/I fill myself with love for myself
mism@, I feel it in my blood, in my cells, in my whole body...
10th Round: I see myself becoming bigger/more capable/more sure of myself/more
bell@/braver (as you want to feel)
11th Round: I know that NOTHING justifies mistreatment/insulting/shouting.../ I choose the
self-love/I choose self-respect/I choose to be only with people who treat me well/
if I feel mistreated, I communicate it with assertiveness and firmness / I demand respect and the
good treatment from everyone/ I deserve to be respected by anyone in
any circumstance
12th Round: I walk with my head held high / I feel on the same level as others
people, whether they are educated individuals, wealthy, or in a high economic or social position,
fashionable physique...

You don't need to go through all those rounds. Use the ones that fit you best.
case. You can also modify them or create your own sentences. Remember that the more
the more specific, the better.

Sophie Da Costa – [Link]

Other recommendations:

Think that everyone has their problems and insecurities (much more than
what you imagine). Even those who seem very sure of themselves. In
reality, comparing yourself to other people, whether seeing yourself as inferior or superior to them, is a
symptom of insecurity. When you truly learn to love yourself, you don't need to compare yourself.
to no one. Each one is as they are. Each soul is at a different point of evolution.
Answer this question as honestly as possible: How many times a day do you
do you compare yourself to other people, whether it's about their physique, money, skills...?
How do these comparisons make you feel? When you stop doing it, it's like you ...
you will lift a weight off your shoulders... You can try not to compare or criticize anyone
for an entire day. It's an excellent habit!

Can you remember when you were little (before you started going to school) and you didn't
it didn't matter what other people thought of you. You did and said what
you wanted at every moment. That inner child still exists within you. It's just
It's a matter of letting him out, ignoring social pressures.

In the mornings, write down three to five things you like about yourself. They can be
regarding your personality, skills, physique... At night, write from three to
five things that you consider you did well that day. If you do these exercises
Every day, you will get used to paying attention to your positive qualities. The
Things we have done 'wrong' can serve as learning to do them better.
next time. Apart from that, it is of no use to think about them more than the
count. Remember that taking into account our knowledge and resources, we make
what we can. From this point of view, guilt has no place. Even so
If you feel guilty about something you did, do tapping for peace and forgiveness.

If you are one of those people who find it difficult to say 'no' (lack of assertiveness), you can
visualize yourself in different situations saying no to things that are asked of you, and that
you really don't want to do. If this is difficult for you, you can visualize yourself saying that
You will think about it. This gives you time to make a better decision later. The more
the more you visualize it, with different people and situations, the easier it will be for you to say
not in real life, because you will have already rehearsed it. You can also make sentences.
For that: I find it hard to say no, I choose to let go of the need to please.
with people, I choose to let go of the need to present a good image, I choose to say no and
feeling good with myself, I choose to take my own desires into account and
needs...

Even if you're not sure of yourself, act as if you are. Fake it. We
We become what we believe we are. Americans say: 'Fake it, until you
make it', which means 'Fake it until you make it (for real)'. You can be like
that cat that looks at itself in the mirror and sees itself as a lion... You will end up becoming
one!

As in everything else, the key to success is consistency.

Sophie Da Costa – [Link]

 TAPPING FOR INSOMNIA
If the problem is that you find it very difficult to fall asleep:

Although I find it hard to fall asleep / I find it hard to relax / I find it hard to sleep deeply
I take a long time to fall asleep / my mind won't stop thinking / ... 3 times while you do
tapping at the karate point.

Tapping at each point:

1st Round: I find it hard to fall asleep... (or any of the previous options)
2nd Round: I still find it difficult...
3rd Round: I choose to relax/ I choose to relax my body/ I choose to relax my mind...
4th Round: I choose to abandon myself to the world of dreams / I choose to let myself go...
5th Round: I release any need to control/direct... I allow things to,
people, circumstances... continue on their path (you can specify here)
6th Round: I free any fear/worry (if you have any specific concerns)
do tapping on it). For example: I release my worry about money... I trust that
in the universe there is an infinite abundance..., or the topic that it may be
7th Round: If there is something I need to think about, I choose to leave it for tomorrow (if you have
fear of forgetting something, you can write it down to release it from your mind and be able to
to relax
8th Round: I choose to fill myself with inner peace, love, white light, I see myself floating in the
space...(here you can choose an image that relaxes you like a beach, mountains, clouds...)
9th Round: I choose to immerse myself in/ surrender to... a deep and relaxed sleep.

If the problem is that you wake up many times at night or that you wake up very
early in the morning:

1st Round: I wake up at night / I have a light sleep / I easily wake up from sleep...
2nd Round: still... (previous options)
3rd Round: I choose to remain in a deep state of sleep / I choose to relax...
Rest of the rounds like the previous ones

To sleep, it's better to do imaginary tapping or at most stimulate the points.

energetics with pressure or a light massage instead of hitting them, to further induce sleep.
Try the different modes and choose the one you feel most comfortable with.

Recommendations: Before sleeping: hot water bath, drink something natural and relaxing: a
infusion, magnesium, valerian, melatonin... read something boring, EXERCISE with
regularity (not before sleeping, the best time is in the morning or early in the afternoon)
listen to relaxing music, or a relaxation recording, do meditation... You can also
help move the bed (geobiology/feng-shui). In general: no coffee, tea or others
stimulants, nor think about problems just before sleeping.

Note: Many times (though not always), insomnia arises from emotional issues without
resolver. They need to be worked on separately, as concerns and the
need for control.

Sophie Da Costa – [Link]

SOME PSYCHOLOGICAL, EMOTIONAL OR PHYSICAL TOPICS THAT
YOU CAN FREE YOURSELF OR OTHERS (keep in mind that
many of these issues are closely related to each other, and by addressing some, others
will disappear automatically):

Anxiety
Difficulty sleeping
Weakness in front of difficult people and circumstances
Excessive worry about oneself regarding health, money, work...
Excessive worry about other people (very common in mothers/fathers)
Excessive concern for the global economy, politics, and environmental deterioration.
environment... (if you work on this you won't become more selfish, you'll just be able to help in a
most effective way to create a better world)
Not feeling worthy of being well
Not attracting abundance (economic, labor, social, emotional, spiritual...) in your life
Fears and phobias of certain animals, open spaces, closed spaces, crowds, heights...
Fear/worry about what may happen in the future
Fear of illness or of one's own death or that of other people/animals
Excessive emotional dependency on partners/ex-partners that makes you suffer
Lack of assertiveness (in colloquial terms, not being able to say 'no')
Addiction to tobacco, alcohol, other types of drugs, food, internet, work, games,
worship of the body, sex,... (it's not that these things are 'bad' in themselves, but that if
We are addicts; it's very hard for us to quit. That is: WE ARE SLAVES.
It is important to note that many times these addictions stem from some other issue.
unresolved emotional issue that also needs to be addressed.
Difficulty concentrating
Difficulty in understanding, synthesizing, remembering... what has been learned
Difficulty in spatial orientation
Difficulty in carrying out projects: related to work, the home,
family, oneself... Very common examples: stopping going to the gym (even though a
since you are there, you like), not going for a walk, not being able to tidy up the house, not doing some
important phone calls you have to make, do not study, do not start/not
continue with that book you want to write, don't tap yourself...
Insecurity/shyness before other people
Excessive importance to 'what others think' (your partner, your mother, your friends...)
Lack of motivation
Difficulty in seeing the comic side of life
Low mood, with or without reason
Lack of energy, dejection
Not seeing the meaning of life
Resentment, bitterness for things that have been done to you in the past
Feeling of guilt (remember: you did what, according to the resources and
abilities you had at that moment, you thought you had to do.
the same applies to what other people did

Sophie Da Costa – [Link]

 Irritability/anger: behind the wheel, at work, with partner, children, mother/father...
Sexual problems
Eating disorders: anorexia, bulimia...
Any type of illness or physical problem: headaches, back pain,
muscles, tensions, strains, sprains... If they have been for a long time,
They generally have an emotional origin that needs to be addressed separately.
Lack of physical agility, endurance, flexibility...
Not feeling capable of connecting with your spiritual source.
Lack of inspiration and creativity

Important note: To know if it would be beneficial for you to work on something or not, ask yourself the following
question, in the most honest way you can: Does this make me suffer or limit me? If so
the answer is 'yes', I suggest you tap on it until the intensity
emotional has reached 0 or an acceptable level. THIS WILL IMPROVE
CONSIDERABLY YOUR QUALITY OF LIFE.

The two most common mistakes made by EFT beginners are:

1- Not working on sufficiently specific phrases.
2- Abandon therapy before time.

The secret to success is in persistence!

Sophie DaCosta

Sophie Da Costa – [Link]