How to Create Your Own Custom Tapping Meditation

When I first started doing EFT (Emotional Freedom Technique), also known as tapping, I wasn’t sure where to start. Do I tap on what I want to release? Do I focus on what I want to attract? Do I need to be super positive the whole time?

If you’ve ever wondered the same thing, this is for you. Over time, I’ve created a structure that really works—a flow that starts where you are emotionally and gently moves you into a place of peace, clarity, and alignment with what you want to call in.

I now use tapping meditation daily in the morning to set me up for a great day and at night to set me up for a peaceful sleep. Tapping has gotten me through some really intense emotional and stressful times, so if you are struggling with emotions or anything else, I would recommend you give tapping a try!

Here’s how to create your own tapping meditation from start to finish:

1. Start Where You Are

Take a moment to check in with yourself.

Ask:

“What am I feeling right now?”

“Where do I feel it in my body?”

This could be anything—anxiety, sadness, frustration, grief, tension, or even just a general heaviness. There’s no need to fix it or sugarcoat it. Just be honest.

This is where the healing begins—by honoring what’s true in the present moment.

2. Begin With a Setup Statement

Start tapping on the karate chop point (the side of your hand) and repeat a setup phrase 3 times. This helps your body and nervous system prepare to release and shift.

Here’s a simple format to use:

“Even though I feel [insert the emotion or belief], I deeply and completely love and accept myself.”

Other versions you can try:

“Even though part of me feels [], I’m open to peace.”

“Even though I’m going through [], I honor how I feel and I’m open to change.”

3. Tap Through the Points – Clear the Emotion

Tap through the traditional EFT points:

Eyebrow → Side of Eye → Under Eye → Under Nose → Chin → Collarbone → Under Arm → Top of Head

And as you tap, let yourself speak out loud the raw truth of what you’re feeling:

“I feel overwhelmed.”

“There’s so much pressure on me.”

“I’m tired of carrying this weight.”

“Part of me just wants to give up.”

This is where you move the stuck energy. Let it flow out.

4. Start to Shift – Introduce Safety and Possibility

After a few rounds of clearing, start to bring in gentler statements that help your nervous system feel supported.

Try:

“Maybe I don’t have to hold this alone.”

“I wonder what it would feel like to feel calm.”

“Part of me is open to a new way of being.”

“What if I could feel a little better right now?”

This phase is all about planting seeds of safety and trust.

5. Call In What You Want

Now you can focus on what you want to embody, believe, or manifest.

Tap on:

“I choose to feel calm and confident.”

“I’m worthy of feeling supported.”

“I’m open to receiving abundance and love.”

“It’s safe for me to step into my power.”

You’re creating space for a new vibration to take root.

6. Close with Gratitude and Peace

End your tapping session with gratitude and a few affirming, grounding thoughts. You might say:

“Thank you, body, for moving through this with me.”

“I feel more grounded now.”

“I’m proud of myself for showing up.”

“I’m choosing peace today.”

Take a deep breath. Place your hands on your heart.

Feel the shift.

Using ChatGPT to Create Custom Tapping Meditations

One of my favorite ways to use ChatGPT is to create custom tapping meditations for myself. I just open the ChatGPT app on my phone and speak what I’m feeling into the microphone — what’s coming up for me and what I want to work through. Then I ask ChatGPT to make a custom tapping meditation for me with ten rounds of tapping moving through each point, like the karate chop point, top of the head, forehead, and so on, for ten rounds total. This usually takes about ten minutes, but you can always do more or less rounds depending on what you need.

Using ChatGPT to create custom tapping meditations can be really helpful in times when emotions are running high and it may be challenging to think or know what to say. I have used ChatGPT in moments when grief has been the most overwhelming for me and has been very beneficial when I need a little guidance.

Final Thoughts

You don’t need to be perfect or say the “right” things. Tapping is about showing up for yourself exactly as you are—and allowing yourself to move through whatever’s present with love, compassion, and curiosity.

Trust what comes through. Start messy if you need to. Let your voice be real. You are your own medicine.

With love,

Ashlee Sunshine

Founder of Sunshine Paradise Retreat