Meditation is the practice of focusing on the present moment. This practice has many benefits including reducing stress and improving focus. If you have been wanting to try meditation or even if you have been practicing for a while, it is a great habit to incorporate into your weekly routine. I was recently introduced to tapping meditation. Tapping meditation is a form of meditation which involves tapping specific points on the body, focusing on the head and the face, in a sequence. It is referred to has Emotional Freedom Technique (EFT), which is often referred to as an alternative therapy for anxiety, post-traumatic stress disorder (PTSD), and other conditions.
This form of meditation involves the body’s energy meridian points, like acupuncture and acupressure. Tapping on certain meridian points with the fingertips can restore the balance of energy to resolve physical and emotional issues. As you tap, the goal is to mentally “tune in” to the specific issues you wish to address. A 2019 review found that the practice helped reduce symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD). If you are interested in trying this form of meditation, follow these steps:
1. Identify the issue. Focus on one problem you wish to resolve.
2. Test the initial intensity. Rank the issue you wish to work on. On a scale of 1-10, with 10 being the worst the issue has ever been. This ranking system allows you to assess the effectiveness of the tapping at the end of the practice.
3. Choose an affirmation. Before you begin, you need to establish a phrase that explains what you are trying to address. In this step you want to focus on acknowledging the issues and accepting yourself despite the problem. For example, “even though I have this [fear or problem], I deeply and completely accept myself.”
4. EFT Tapping Sequence. During this step tap on specific points of your body while repeating the phrase you have chosen. Follow the tapping points in sequence.
5. Test the intensity. Rank the intensity of the issue on a scale of 0-10. Repeat the process of tapping until your intensity reaches 0. Ideally, each time you follow the tapping point sequence the intensity should decrease.
Tapping is a simple and easy alternative to help calm the nervous system. If you are feeling stressed out or are just looking for something new to try, consider tapping.
Jill Haupts, Outreach Coordinator for The Kim Foundation
Jill Haupts is the Outreach Coordinator at The Kim Foundation. She received her bachelor’s degree in Child, Adult, and Family Services from Iowa State University in 2016. Jill joined the Kim Foundation in January coming from Des Moines, Iowa. Her previous experience includes volunteer recruitment and fundraising, as well as experience coordinating services and providing resources to adults who have a mental health diagnosis. Jill’s role in the foundation is coordinating event logistics, presenting and attending community fairs, as well as volunteer coordination and recruitment. She enjoys working in the nonprofit field and has a passion for advocacy and helping others.