Tap 5 to 7 times gently on each point with your fingertips (there are meridian energy points on the ends of your fingers, too!). Use your index and middle finger on your dominant hand or hands as you say each statement.
You can use both hands on the Top of the Head, Eye Brows, Side of the Eyes, Under the Eyes, Collar Bones and Under the Arms. You can switch from one hand to two, whatever feels comfortable. As long as you are tapping on the points, it really doesn’t matter if you are using one hand or two. It’s just as effective either way.
1. Tune Into The Problem
Look at what issue you want to tap on. Be aware of any physical symptoms you may be having in regard to your issue such as tension, pain, butterflies in the stomach, nausea, feeling scared, angry or sad. Notice where it is in your body. You may also be aware of your limiting beliefs or negative thoughts that are getting in the way of your overcoming this issue.
2. The Assessment
Rate the intensity of your problem on a scale of 0-10, with 10 being the worst. Remember that in EFT we have to tap on the negative first until the negative issue is down to about 4 or below on a scale of 1 to 10 before you bring in any positive statements or reframes.
Some people have a hard time sensing the number of their intensity. That's not a problem, you only need to make a guess.
You’ll notice that I will ask in the script questions such as “What if?” and “Maybe it’s possible?”. Your mind may answer “Nope, not possible” or “Hmm, maybe it is possible”. If your mind is still saying, “Nope it’s not possible” or “I can’t imagine it would ever be possible” etc. Then that is telling you that you need to do more tapping on the negative feeling until the number goes down to a 4 or below.
It doesn’t matter how many rounds you do on the negative intensity, it will eventually lessen. Sometimes you will still feel uncomfortable and that may be because another feeling or aspect has come up while the first one went down. That is time to start tapping on that new negative emotion and bring that down and so forth. It's like peeling the layers of an onion.
3. The Setup
Now tap the Karate Chop Point (KC) while repeating 3 times the setup phrase: “Even though ____________ (the problem), I accept myself deeply and completely.”
4. The Sequence
Decide on a phrase that reminds you of the problem and tap on the sequence of points, repeating the reminder phrase. Below is a sample script for you to use. It includes 6 rounds of tapping.
Disclaimer
Please be aware if you have big T -Trauma, it is possible the tapping can open up very deep feelings that you may have buried in your subconscious when you experienced the trauma. If this happens to you, please find a skilled practitioner or a therapist experienced in trauma to help you heal from this. Also remember to tap any fearful feelings down, use the statements: I am fine, everything is going to be okay, I am here in this room and my feet are planted firmly on the ground. Open your eyes if you have them closed and take deep full breaths as you tap. Look around the room observing all you see around you. Get up and walk around if you feel safe enough to do that.
Audition Anxiety Tapping Script #1
The Setup:
Karate Chop Point (KC): “Even though I feel nervous about this audition, I deeply and completely accept myself.
Even though I’m anxious that I won’t be good enough, I accept myself anyway.
Even though I have all this fear about the audition, I deeply and completely accept myself and how I feel.”
Round 1
Top of Head (TH): These nerves
Eyebrow (EB): These nerves
Side of Eye (SE): These nerves in my ...................... (where you feel them in your body, this could be butterflies in the stomach, pressure in your head, sweaty palms etc.)
Under Eye (UE): These nerves
Under Nose (UN): These nerves
Above Chin (CP): I’m afraid I won’t measure up
Collar Bone (CB): This fear in my ......................
Under Arm (UA): This fear
Wrist Point (WP): This fear in my ..........................
Karate Chop (KC): This fear
Round 2
KC: This anxiety that I won't remember my lines
TH: This fear that I won't reach the note
EB: This anxiety that they'll think I'm too young (or too old, or not good enough looking, etc.)
SE: This anxiety in my ...................
UE: This fear that I'll disappoint them
UN: This fear that they won't like me
CP: This fear that I'll mess up my lines
CB: This fear they won't see I can do the part
UA: This fear about the audition
WP: These nerves about the audition
Round 3
KC: This anxiety that I'll mess up
TH: This fear I won't sing well
EB: I wish this would get easier
SE: This fear in my ...................
UE: I would like to feel present and confident
UN: This fear they won't like me
CP: This fear that I'll forget my lines
CB: This fear they won't see I can do the part
UA: I want to make a good impression
WP: This fear that I won't make a good impression
Take a deep breath or two and check in with the nervousness now. What level are the nerves now between 1 and 10? 1 being the least amount of nerves and 10 being the highest. Notice how your body feels.
Keep tapping as many rounds as you need until the nerves reach a number four or below. Our system won't believe the positive statements until the negative issue is below a four.
You might need to do quite a few rounds depending on the level of your nervousness. Remember your words are better than mine though mine are fine if you can't think of your own. It's better to tap than not tap.
If your nerves are down to a four or below you can start tapping in some positive phrases like these in the next round.
Round 4
KC: Even though I still have these remaining nerves, I am open to the fact that I have something unique and valuable to offer, I can be 100 % myself.
Even though I still feel nervous about this audition, I know that when I go in there I will do the best I can and that’s good enough.
Even though I still have some remaining nerves, I wonder if it is possible for me to see that nerves are simply energy and I can channel this energy and use it for my character.
TH: I wonder if it's possible that I am good enough
EB: I wonder if it's possible that I can enjoy myself
SE: I've worked hard at this, it's okay for me to have my time in the light
UE: These remaining butterflies in my stomach
UN: These remaining nerves in my ..................
CP: These nerves are simply energy, I can channel them into my role
CB: These remaining nerves give me the energy to sing, act, and read well. They are a part of me
UA: And that's good
WP: And I am good enough
Round 5
KC: I am a good person, I've done the work, I've done this before
TH: I am good enough
EB: I wonder if it’s possible I can see this audition from a different point of view?
SE: I wonder if I can enjoy the audition today, with no expectations of the result
UE: I am open to loving and trusting myself and my intuition
UN: I am open to the possibility of enjoying myself in this audition and giving my all
CP: I am open to forgiving myself for anything I might have done in the past, I leave all that at the door
CB: I am open to having fun and being present (even if I am in character)
UA: I am open to being fully present in my body and trusting that I have the sides down
WP: It doesn't matter if I mess up, I am human just like everyone else, I just keep going, no biggie
Round 6
KC: I wonder if I can see that these people I’m auditioning for are just doing the best they can and are no different from me
TH: They know people get nervous, they understand
EB: I love my work and my craft, I love being fully present and enjoying the process
SE: I am grateful to have the opportunity to do what I love, even if it is in an audition
UE: It’s pretty amazing how open and vulnerable I allow myself to be, I’m a good person
UN: I give myself permission to be myself 100% with no expectations of the result
CP: I trust that I am taken care of and I can let go and be completely in the moment
CB: I’m committed to being me, completely and totally
UA: I believe in myself no matter what
WP: I am my cheering squad, compassionate and caring to myself and others at all times
5. Re-Assessment
Okay, so that was a quick 6 rounds. Take a deep breath, tune in to the problem, and rate the level of intensity now. Notice any changes in thoughts, emotions, or body sensations. Perhaps you have a new insight.
6. Completing The Process
Repeat any part of the process until there is no intensity and you feel neutral about the original problem. If it is at a 0 or a 1, you can be pretty sure it’s done but if it is still at a 3 or 4, more tapping needs to be done.
If these scripts don't help, you may need to do some deeper core work on the root cause of your fears. There is no reason why you can't overcome them. It may take some one-on-one work. I have helped others to overcome their audition fears and it is totally possible. You can reach out to me by booking a free no-pressure consult call, just click the "Book a Call" button on the header or footer. I'd be happy to answer any questions you may have.
If you want some other scripts to tap into, just click below.
Working with Gail Mae as an EFT therapist has been incredibly helpful.
"In our sessions I feel calm, safe and supported. I feel listened to, understood and valued. I am a classical singer and when I started working with Gail Mae I was terrified of auditions. After working with Gail I now look forward to and enjoy them."
Rachel L – Opera Singer
