00:00I would love to care less about what people think about me.
00:05I think this will be kind of like a facial for my mind.
00:11I'm Samara, and today I'm going to be learning EFT tapping for improving body image
00:16and hopefully silencing my inner critic.
00:20Sometimes those, like, thoughts, you know, in the back of your head of, like,
00:23what do people think of this, are they staring at me, blah, blah, blah,
00:26those can affect me.
00:28I feel like I get really pulled out of the present moment.
00:30I have been a talk therapy patient for 20 years,
00:35and I already do a lot of things like meditation and mindfulness.
00:39Growth is a journey.
00:41I'm hoping that EFT tapping can help me from the inside out.
00:46Hi, it's so good to meet you.
00:48Nice to meet you, Samara.
00:50I'm excited for today.
00:51No, you're going to like it.
00:53I'm Jackie Veramontes, and I'm an EFT trainer and practitioner.
00:56EFT stands for Emotional Freedom Technique, and people also have nicknamed it tapping
01:01because you're tapping stress-reducing pressure points on your face and torso.
01:06Those pressure points are connected to your stress response, so I think about it as an off-switch for your
01:11stress.
01:11You can use it on any physical, mental, emotional, relational symptom or issue.
01:17So phobias, pain, physical symptoms or diagnosis, limiting beliefs, procrastination.
01:24Anything you can name that steals your piece, you can use tapping on it to steal it back.
01:29Have you thought about what you wanted to work on with me?
01:32As much as I have tried to work on myself and grown over the years, I do feel like I
01:37still have a bit of that inner critic,
01:39just overthinking about how I look, my acne, all that sort of stuff.
01:44Tapping would help you feel more present.
01:46It would steal those racing thoughts.
01:49It's just letting go of the stress and those fear-based emotions that come up and pull you out.
01:54I like to tap more than talk, so can I show you the points and just start?
01:59Mm-hmm.
02:00The first point is right here, so I want you to tap that.
02:03So it's side of the hand, and it's either side.
02:05It's on the pinky-edged side of the hand.
02:08There's acupuncture points all over the body that can help with physical, mental, emotional symptoms.
02:13So EFT uses seven to nine of those acupuncture points.
02:17So the next one's top of the head, and we know that by tapping them or stimulating them,
02:22you're helping to release those emotional or physical symptoms.
02:26The next point's the inner eye point.
02:28Okay.
02:29So it's right where your eyebrow comes in, and it would be either side.
02:32So when you're tapping on your own, Samara, you could tap both sides.
02:35You could tap one, and then outer eye, big breath, and then under the eye.
02:45And this one you can feel.
02:45So remember I was saying it's like acupuncture points kind of go along the bone.
02:50You can feel a little indent sometimes where the bone opens for the meridian to come out.
02:56This is actually your stomach meridian, which is a lot of overthinking, obsessive thoughts.
03:01Oh, this is a good one for me.
03:02Yeah.
03:03I'll ask you to notice which one you like the best.
03:05Yeah.
03:05And then under the nose.
03:08And then under the lip.
03:11And then the collarbone, where your thumb and pointer finger hit since we're all anatomically different.
03:16And it's kind of on that bone on the underside.
03:20Under the arm, you could do that one.
03:23And that's right where your bra line would fall, but directly under your armpit.
03:27We just did all the points.
03:29Let's just go through again.
03:30And this time I want you to bring some of that body awareness in.
03:33EFT is way more effective if you get really specific.
03:36Try at all times to think about one example.
03:40The number one reason why people don't like tapping or it doesn't work for them is because you're not being
03:44specific enough.
03:45I had a specific moment recently in dance class and I had just like a massive pimple in the middle
03:52of my forehead.
03:53And I was like talking to someone and my whole brain was just like, this person I'm talking to like
03:58sees my pimple.
03:59That's all they're thinking about.
04:00When you think about being in that dance class with that pimple, can you feel the emotion in your body?
04:05Whether it was insecurity, racing thoughts, worry?
04:09Oh yeah, definitely.
04:10Okay.
04:10Where are you feeling it?
04:12I would say like a tightness in my chest.
04:14How strong is the tightness in your chest?
04:16Like 10 is like the most.
04:18Zero is like, I feel completely calm and at peace in my body.
04:22I would say probably like a 6.
04:24Okay.
04:24So just breathe into that tight space in your chest and even notice how much space it's taking up.
04:30And just think of that dance class.
04:32And think of that pimple being on your forehead.
04:37I know, it's kind of funny now.
04:39And take a deep breath into your chest, under the nose.
04:42Good.
04:42And what we're doing is we're sending a little signal to the nervous system like, hey, right here and now
04:48we're okay.
04:50So deep breath into that chest and just picture that skin, forehead, notice that feeling.
04:56Do you like really want me to like dip back into the stressful moment?
05:01I do.
05:01I know.
05:02I'm the worst.
05:04Under the arm.
05:06Exposure therapy is based on the theory that the more you expose someone to a trigger or trauma, the less
05:12emotional distress they'll have about it.
05:14The issue is what we've found is they're not getting more calm about the trigger.
05:19They're getting better at numbing or dissociating.
05:22So with EFT, we expose people to the trigger or trauma by having them think about it.
05:26But we do those really calming stress reducing points so that they're not dissociating.
05:32They're actually leaning into it and getting more calm.
05:34What are you seeing in that dance class that's like if you had to dial up that feeling even more?
05:40I think probably like embarrassment that like I still get acne as like an adult.
05:50So we're just going to voice that.
05:51Just repeat it after me.
05:53I feel embarrassment that I still get acne.
05:55I feel embarrassment that I still get acne.
05:58Even though I have this inner critic in my head.
06:01And even though I have this inner critic in my head.
06:03That says all they're thinking about is this zit on my forehead.
06:06That says all they're thinking about is this zit on my forehead.
06:09It's like saying it, right?
06:10We're just exposing ourselves to it until it's like silly.
06:13It's much harder to like voice it than I expected.
06:16Was it getting easier?
06:17Yeah, I would say so.
06:19The third thing that EFT integrates is in cognitive behavioral therapy.
06:23So we're choosing how we relate to the trigger.
06:26So it really puts the client in an empowered role.
06:29We're thinking about the trigger to get that exposure.
06:31And then we're pairing it with that empowered choice to get that cognitive behavioral.
06:36Let's take power back from this.
06:38I just have compassion for myself.
06:40I am just gonna have compassion for myself.
06:42So I can just be present.
06:44So I can just be present.
06:45Even though I have this remaining embarrassment in my chest.
06:49Even though I have this remaining embarrassment in my chest.
06:53What if I focus on something else?
06:55What if I focus on something else?
06:56Like what else?
06:57Let's just fill in the blank.
06:58What if I focused on making other people feel like good about themselves?
07:03I like the idea of like, instead of focusing so much inwardly, trying to focus outwardly more.
07:10It's that formula.
07:11Even though I feel this, about this, I choose, or what if.
07:15Yeah.
07:15So that's the formula.
07:16You use it for any event, past, present, or future.
07:18So good.
07:20Thanks for being so vulnerable and exposing yourself.
07:22Thank you so much for this.
07:24This was really helpful.
07:25I really liked this.
07:27Yeah.
07:27Thank you so much.
07:28You're very brave.
07:31I really enjoyed today.
07:33I feel like Jackie has the most relaxing presence.
07:38Like just her alone made me feel so good and so comfortable.
07:42Leading up to filming this, I was trying very hard to do everything in my power to make sure I
07:48don't have acne for the shoot.
07:49And then the entire thing winds up being about acne.
07:53Like I almost wish I'd just sort of let it go and like, not worried about it.
07:57But perhaps that was the point of today was to get me to a place where I don't have to
08:03worry about it in the future.
08:05I think one of the things I really liked about EFT is that I am a very fidgety sort of
08:10person.
08:11And so it felt good to have sort of like something physical to focus on that felt more productive.
08:18I would say that tapping can work on different topics for many people.
08:22But when you would not want to use it at home is if you have a big history of trauma.
08:26You wouldn't want to work on those alone without the support of a practitioner or counselor.
08:31What EFT is is a tool to work on the emotions surrounding some of the issues that you have, but
08:38it doesn't treat or diagnose.
08:40If you're looking to experience EFT on your own and start putting it into your daily routine, I have a
08:45whole resource portal with dozens of tapping meditations on body image, inner critic, inner child, people pleasing boundaries.
08:53You can check that out.
08:55I do think that EFT is something that I would incorporate into my life.
08:59I do feel like I accomplished today what I wanted to do, which was kind of addressing how I feel
09:04about my appearance from the inside out.
09:07And maybe kind of like a new technique that I can use instead of feeling like I have to change
09:11myself from the outside.
09:13I do feel like I'm doing this inside.
09:13I do feel like I'm doing this inside.
09:14I do feel like I'm doing this inside.
09:15I do feel like I'm doing this inside.
09:16I do feel like I'm doing this inside.
09:18I do feel like I'm doing this inside.
09:19I do feel like I'm doing this inside.
09:20I do feel like I'm doing this inside.
09:21I do feel like I'm doing this inside.
09:21I do feel like I'm doing this inside.
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