Download to view or print the basic steps to MTT:
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
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.
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)
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 / day maximizes success of the therapy - allowing you to reap its benefits on many issues
Information on fine-tuning MTT in Gary Craig's EFT (MTT) tutorial
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
Tap while staring at your own eyes in the mirror - seems to provide a deeper connection with your subconscious.
Pay attentionto 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.
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:
"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".
"Even though I'm anxious about (what worries you), I choose to be calm and confident".
"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.
"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."
Before going to bed - allows your subconscious to work all night on the "better you" and 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"
See Gary Craig's free EFT tutorial for more specific information on:
See Gary Craig's site at: http://www.emofree.com/
Gary retired in 2010. Gary was the founder of EFT (Emotional freedom technique) in 1995. The therapy is more widely known today as MTT.