Watch me do this (Quick Example) memories  

Key points:
• Start with the memory and rate its intensity (0–10)
• Apply Step 1 and Step 2, then notice what changes
• Follow whatever stands out (emotion, thought, image) and aim at it
• Repeat the process or tell the story while tapping to reduce in

Let’s do it together: Tapping on a painful memory  

Follow along as I guide you through clearing a painful memory step by step.

Before you begin, take a moment to:
• Choose a specific memory where you felt socially uncomfortable (e.g. being judged, rejected, embarrassed, or put on the spot)
• Pick something that still feels noticeable when you think about it, but not overwhelming (as a guideline, around a 4-7 out of 10 is a good starting point)
• Briefly think about the memory and rate how intense it feels right now, from 0-10

(0 = no emotion, 10 = very intense)

Then start the video and follow along.
You don't need to do this perfectly.
Pause anytime if you need more time.
You can come back to this video as often as you like.
After a few rounds, you'll likely start to see the pattern and be able to do this on your own.

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Reminder:

If you’re mainly noticing a bodily sensation or emotion, you can also use:

“I restore the right energy flow to…”

Action Step: Easy, Power, Hardcore – You choose!  

Use this sheet to guide yourself through the 4-step process.
You don’t need to do this perfectly.
Even a small shift matters.