Tapping, Emotional Freedom Technique

Key:
EB - Eyebrow
SE - Side of Eye
UE - Under Eye
UN - Under Nose
Ch - Chin
CB - Collar Bone
UA - Under Arm
BN - Below Nipple
Th - Thumb
IF - Index Finger
MF - Middle Finger
BF - Baby Finger
KC - Karate Chop

Emotional Freedom Technique (EFT) is essentially a meditative practice combining physical & mental triggers for personal compassion and mindfulness. The way it is packaged, using terms like "energy systems", is a little too new-agey for my taste; but I've tried the technique and have been pleased with it.

Meditation Notes from Ken Wilber

Higher Consciousness Level 1: Unified Bodymind (Body/Mind/centaur level)

1. Lie down on your back, arms alongside, legs slightly parted, close your eyes, breath deeply and easily
2. Give direct feeling-attention to different parts of the body; feel the deep body sensations; not conceptual thinking about those parts of the body
3. Draw deep breaths from the throat all the way down to the abdomen; breath = "vital force"; inhale as charging up the hara/naval-abdomen with energy; exhale as pleasure/joy radiating throughout your body and out to the entire cosmos
4. "Once this cycle becomes full, then start to allow all thinking to dissolve in the exhalation and pass to infinity. Do the same with all distressful feelings, with disease, with suffering, with pain. Allow feeling-attention to pass though all present conditions and then beyond them to infinity, moment to moment to moment."
5. Discover blocked areas: numbness, lack of feeling, deadness, tightness, tension, rigidity, or pain; common areas of tightness and tension: neck, eyes, anus, diaphragm, shoulders, lower back; common areas of numbness: pelvic area, genitals, heart, lower abdomen, or the extremities

• "Every block, every tension or pressure in the body, is basically a muscular holding-in of some taboo impulse or feeling."; common meanings bottom TEKW p.79, each part of the body associated with a different emotion
• "Forced relaxation" does not work, although all of these are under voluntary muscle control; give your full attention to that area and actively and consciously attempt to increase the tension; release the buried emotions associated with the tension area; remind yourself that you are actively trying to hold something in (this will usually force the release), try to increase the resistance (which will make it give way)
• "The block is released when feeling-attention can flow though that area in a full and perfectly unobstructed fashion on its way to infinity."

From Meditation Notes from Ken Wilber on IntegralWorld.net

Meditation Notes from the Writings of Ken Wilber

"Slowly begin to silently recite the following to yourself, trying to realize as vividly as possible the import of each statement:"

• "I have a body, but I am not my body. I can see and feel my body, and what can be seen and felt is not the true Seer. My body may be tired or excited, sick or healthy, heavy or light, but that has nothing to do with my inward I. I have a body, but I am not my body."
• "I have desires, but I am not my desires. I can know my desires, and what can be known is not the true Knower. Desires come and go, floating through my awareness, but they do not affect my inward I. I have desires, but I am not desires."
• "I have emotions, but I am not my emotions. I can feel and sense my emotions, and what can be felt and sensed is not the true Feeler. Emotions pass through me, but they do not affect my inward I. I have emotions, but I am not emotions."
• "I have thoughts, but I am not my thoughts. I can know and intuit my thoughts, and what can be known is not the true Knower. Thoughts come to me and thoughts leave me, but they do not affect my inward I. I have thoughts, but I am not my thoughts."
  
  

Affirm as concretely as possible:

• "I am what remains, a pure center of awareness, an unmoved witness of all these thoughts, emotions, feelings, and desires."

From http://www.integralworld.net/meditation.html