MTT - Basic Recipe
Download to view or print the basic steps to MTT:
Keep well hydrated
Keeping hydrated enables your body to conduct electricity efficiently
Affirmation phrases should build you up, not beat you up -positive statements to make or do something, or create a specific goal. You control your thoughts, not your emotions, so choose nurturing and supportive thoughts;
Affirmation phrase has the general format that it must:
(1) Acknowledge the problem -note that unlike many conventional psychoanalytical methods and self-help books, which stress positive thinking but leave the root problem untouched, MTT necessitates uncovering the negative problem (but without dwelling on it), so that its underlying electrical blockages can be eliminated. This will allow the positive to genuinely and freely reveal itself.
(2) Create self-acceptance despite the existence of the problem -self-love is at the core of most of our problems and we need to stop criticizing ourselves; People who have problems loving themselves always seem to have problems being able to forgive others i.e. holding a grudge prevents sel-love. When you forgive others, you open the doorway to your own self-love.
(3) Be in the present - avoid future tense; E.g. I am going to . . . or I will have . . .
Example affirmation phrases
The self-acceptance phrase “I deeply and completely accept myself" has a good track record of success:
"Even though I have this fear of public speaking, I deeply and completely accept myself."
"Even though I have this headache, I deeply and completely accept myself."
"Even though I have this war memory, I deeply and completely accept myself."
"Even though I have this stiffness in my neck, I deeply and completely accept myself."
"Even though I have these nightmares, I deeply and completely accept myself."
"Even though I have this craving for alcohol, I deeply and completely accept myself."
"Even though I have this fear of snakes, I deeply and completely accept myself."
"Even though I have this depression, I deeply and completely accept myself."
"Even though I feel alone when my husband works long hours, I deeply and completely accept myself."
"Even though I have this anger towards my father, I deeply and completely accept myself."
Make it personal, not “Even though my husband works long hours . . .”or “Even though my father was a horrible person . . .”Don't try to fix someone elses problem!
Try to aim at the specific emotional problem which may be underlying the physical problem.
Subsequent rounds of MTT
Sometimes 1 round is all that is necessary to completely resolve a problem or issue, however, if the problem doesn't decrease, or decreases to a level that is less than acceptable, then:
Repeat the round using a reminder phrase (a shortened version of the affirmation phrase). E.g. For "Even though I have this fear of public speaking, I deeply and completely accept myself", the reminder phrase could be “Fear of public speaking”.
At the end of a round evaluate any cognitive changes and reassess the level of intensity of your problem(rate on a score from 0-10)
-Seeing the problem from a new angle -often with a sense of surprise and insight. Often reveals new pathways for healing.
-You feel less guilt and self-blame, more hope, or a simple sense of relief in an area where there has never been relief before
Do additional rounds to remove any newly surfacing aspects of the problem -sometimes a problem isn't completely eliminated because tapping reveals a new aspect, usually a result or a cause, of the problem. This can be in the form of an image, conversation, interaction or any other form.
Persistence pays for problems for which it is difficult to identify the specifics -You could begin with - “Even though I have this feeling . . .”, and during MTT, your subconscious mind will usually have its own way in revealing the specifics.
Doing about 10 rounds of MTT / daymaximizes success of the therapy -allowing you to reap its benefits on many issues
Fine-Tuning the Therapy
Addressing the possible impediments to perfection attains better results - consider doing these if you do not achieve success with the “Basic MTT Recipe”.
Various shortcuts suffice as you become familiar with the basic therapy
Information on fine-tuning MTT are in Gary Craig's EFT (MTT) tutorial at:
Tap while staring at your own eyes in the mirror - seems to provide a deeper connection with your subconscious.
Pay attention to what you “hear”- especially if they are negative messages that could be blocking your progress. Acknowledge, don't dwell on the negative angles, and then do MTT on them with a positive outcome affirmation.
Forgive yourself -E.g. “Even though I was mean, I forgive you, I will do my best not to do it again" -whilst looking into your own eyes in a mirror this has quite a powerful effect.
An example of using more specific affirmation phrases for Insomnia
First identify the underlying issues in your life that may be causing your insomnia - there is always a physical and/or emotional CAUSE for a sleep disturbance. What have you been thinking about while lying awake? Does it relate to a problem you are having? Do you need an expedited answer to a specific problem? When did the sleep difficulties begin? - maybe there was some traumatic event at that time?
Suggested affirmation phrases for different problem concerns - one of which may sound applicable to your situation:
-Responsibility -The purpose here is to address the concern with a clear head after being well rested.
"Even though I feel a great responsibility for (describe any responsibilities that weigh on your mind when you are lying awake at night) ... I acknowledge that any thoughts on this are better left until after I sleep".
-Anxiety -from obsessively anxious thoughts over the outcome of something, or fear of what will happen if you don't have an immediate solution for a situation; the goal is to find peace and confidence that a satisfactory solution will emerge A good tip is to keep a paper and pen next to your bed to jot down any ideas that do present themselves in the night -just enough to help with memory recall in the morning;
“Even though I'm anxious about (what worries you), I choose to be calm and confident".
-Anger -sleep and anger are often incompatible and the goal is to achieve peace; be honest with yourself and address all resentment against the situation or people involved;
“Even though I'm angry with/at (person/situation), I choose to be calm and confident". Do as many rounds as needed to reduce distress, after which you will naturally fall asleep.
-Problem solving habit -the goal is to release yourself from “Thinking duty” instead of physical tapping you can tap mentally or just touch tapping points to avoid physical disturbance at a time when being still is more conducive to sleep.
“Even though I can't get to sleep, I choose to be pleasantly drowsy”
"Even though my thoughts seem so important right now, I can wait and deal with them tomorrow when I wake up."
Create a positive YOU by doing MTT morning and night using positive affirmation statements
Before going to bed -allows your subconscious to work all night on the “better you”even more powerful when affirmation statements are integrated with prayer;
First thing in the morning -sets you up for the day;
Say the positive affirmations even if they don't feel true at first -eventually they will become true;E.g. “I am a happy person and I deeply and completely accept myself”
Gary Craig's free EFT (original name for MTT) tutorial:
For more specific information on:
• Using MTT on Fears and Phobias
• Using MTT on Traumatic Memories
• Using MTT for Addictions
• Using MTT for Physical Healing
• Using MTT to Enhance Your Self Image
See Gary Craig's site at: http://www.emofree.com/
Gary is now retired, but is the person responsible for making this therapy better known.
Tips & Tricks for Using Advanced Affirmation Statements
Attend to Diet, Lifestyle and Emotional State
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