. 2010 Jun;16(6):683–690. doi: 10.1089/acm.2009.0454

Table 1.

The Steps of TAT^®—Tapas Acupressure Technique^®

Intention

This healing is on behalf of me, all parts of me and all points of view I have ever held, my family, my ancestors, everyone involved, and everyone who would like to benefit from this healing.

The problem—step 1^a

Use the statement below that works best for your situation.

A. Everything that led up to this ___________________________ (list one or all of the things that are bothering you) happened.

B. State the negative thought.

C. The most significant trauma that led up to this ___________________ (list problem) happened.

D. Everything that contributed to my resonating, identifying, and connecting with this happened.

The opposite of the problem—step 2^a

Use the statement below that matches the one you used in step 1.

A. That happened, it's over, I'm okay and I can relax now.

B. It's not true that ______ (use your Step 1 negative thought here, or whatever words you choose that mean the opposite of step 1 for you).

C. It's over, I'm okay, and I can relax now.

D. That happened, it's over, and I no longer resonate, identify, or connect with it.

The places—step 3

All the places in my mind, body, and life where this has been stored are healing now. You do not need to know what all the places are; just make the intention that they're healing now.

and/or

Thank you, God (whatever name you use), that all the places in my mind, body, and life where this has been stored are healing now.

The origins—step 4

All the origins of this are healing now. You do not need to know what all the origins are; just make the intention that they're healing now.

and/or

Thank you, God, that all the origins of this are healing now.

Forgiveness—step 5

• I forgive anyone who hurt me related to this and wish them love, happiness, and peace.

• I apologize to anyone I might have hurt related to this and wish them love, happiness, and peace.

• I forgive everyone I blamed for this, including myself and God.

It's not necessary to remember each person or hurt; just make the intention of forgiveness with your heart.

The Parts—step 6

All the parts of me that got something from this are healing now. You do not need to know what all the parts are; just make the intention that they're healing now.

and/or

Thank you, God, that all the parts of me that got something from this are healing now.

Whatever's left—step 7

Whatever's left about this is healing now.

and/or

Thank you, God, that whatever's left about this is healing now.

Now think back to the original problem. Is there any emotional charge left for you? If so, do steps 1 & 2 on that, do step 7 again, and move on. If something still persists, do a full TAT on that piece later.

Choosing—step 8^a

I choose _________________________ (whatever positive outcomes you want related to this).

Integration—step 9^a

• This healing and information are completely integrated now, with my grateful thanks.

and/or

Thank you, God, that this healing and information are completely integrated now.

While putting your attention on the integration statement:

• Hold the pose

• Switch hands (move whichever hand was in front to the back and vice versa)

• Cup both ears (put your little finger at the top of your ear where your ear meets your head, your thumb at the bottom of your ear where your ear meets your head, and cup the rest of your fingers behind your ears, touching both the ears and your head)

Quick Reminders:

• If you are doing TAT for the first time, begin by holding the pose for about a minute with your attention on each of the following statements:

TAT is too easy to work or be of any value.

TAT is easy and could work and be of great value.

I deserve to live and I accept love, help, and healing.

• Do each step for a few seconds up to 1 minute – whatever feels right to you.

• Drink at least 6–8 glasses of water on days that you do TAT.

• Use the wording for each step that is right for you while maintaining the meaning of the step.

• Limit your time with your hands in the pose to 20 minutes per day.

• You can rest your arms at any point—even during a step.

• Either hand can be in front; eyes can be open or closed.

• If at any point while doing TAT you find your emotions becoming stronger and the center of your focus, which rarely happens, stay in the pose and gently bring your attention back to the step you are working on.

• It is not necessary, nor is it recommended, to relive or re-experience past incidents in order for them to be healed.

^{^a}

A 4-step version includes steps 1, 2, 8, and 9.