Emotional Freedom Technique: A Guided Video on EFT Tapping to Release Judgment

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In my first blog post on my book Judgment Detox, I guided you toward the first step of this six-step practice: witnessing your judgment without judgment. In the book you will do a deep-dive exercise to witness your judgments, but that post is a great starting point to get familiar with the concept.

judgment detox book gabby bernstein

Once you’ve witnessed your judgment without judgment, you are ready to begin healing. Step 2 of the Judgment Detox is to honor the wounds that live beneath your judgment. We do this through Emotional Freedom Technique (EFT), also known as tapping.

I’m really excited to share this post with you. I decided to include something extra special. It’s a tapping video from my Judgment Detox Digital Course.

In the video below I guide you through a session of EFT. We’re going to tap to release judgment.

What is Emotional Freedom Technique (EFT) and how does it help heal judgment?

Emotional Freedom Technique (EFT) is a psychological acupressure technique that supports your emotional and physical health. It combines the cognitive benefits of therapy with the physical benefits of acupuncture to restore your energy and heal your emotions.

Tapping is very easy. You just stimulate certain meridian points on the body by tapping on them with your fingertips.

One thing I really love about tapping on judgment is that it heals deep wounds without asking you to dredge up old memories or relive trauma.

Healing judgment requires a lot of courage, because underneath every judgment we make is a core wound. Even the most minor judgments stem from our own shame and shadows.

EFT is one of the most powerful ways to bust through blocks, relieve physical pain and heal any kind of negative emotion.

Tapping is also easy to learn and can be practiced anywhere, anytime. Through the process of tapping you can experience miraculous shifts fast.

Tweet: My willingness to honor my wounds is what has helped me create significant, sustainable change in my judgmental patterns and in my life. @gabbybernstein #judgmentdetox

In my own process of recovering from judgment, honoring my wounds has been the most important step. My willingness to honor my wounds is what has helped me create significant, sustainable change in my judgmental patterns and my life.

I’ll be honest: I resisted this practice at first. I wanted to push past the wounds and just get rid of the judgment altogether. But that doesn’t work. If we don’t honor the wounds and the energetic patterns that dwell beneath our judgment, they will keep coming up.

Once I began tapping on judgment and shame, I felt such incredible relief that my resistance melted away.

Before we begin tapping to release judgment, I’ll explain how EFT works.

How EFT tapping works

Whenever you begin the EFT tapping process you start with what’s called the Most Pressing Issue, or MPI. In this case the MPI is related to judgment. Let’s start with the phrase, “I can’t stop judging this person.” You can modify it to make specific to your own situation.

Next, you rate your pre-tapping MPI on a scale of 0 to 10, 10 being the most distressing. This 0-10 number gives you a clear point you can refer back to after your session. Rating your MPI helps you get clear about how you feel, recognize the benefits of Emotional Freedom Technique and celebrate your healing.

We will begin by rating our MPI and then start tapping. We begin with “negative rounds” and move on to “positive rounds.” We talk as we tap on the different meridian points.

You’ll see how EFT works and get the hang of it quickly! In the video I guide you through everything.

Practicing EFT tapping to release judgment

Ready to release judgment toward yourself or another person? Just press play and follow my guidance.

If this practice of Emotional Freedom Technique brought you relief, I want to know! Leave a comment to let me know how you feel and what you experienced.

If you haven’t felt much of a shift yet, do another round of tapping. You can come back to this video anytime.

Take your Judgment Detox practice to the next level

The Judgment Detox Digital Course with Gabby Bernstein

For more guided EFT videos, plus guided meditations and prayers and much more, check out The Judgment Detox Digital Course!

In this 8-module online course, you’ll magnify every aspect of your Judgment Detox practice. You can experience the process in a super immersive way, guided by me the whole time.

Explore the course here!

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  1. Gabby,

    Since I found your talk with Tom I’ve been hooked. Your craving tapping, this, your energy… it’s intoxicating. The fact that you condense these videos into such power short shots. What can I say. They pack a punch and work exceptionally well. Also, EMDR is such a fantastic tool. It helped both me and a friend tromendously. So happy you mentioned it in the interview.

    You’ve given me a light through some very dark times due to health related issues. Thank you for everything you are doing. Wish you all the best. Stay safe.

    Sincerely, James

  2. That was great thank you! You’re amazing, the universe has your back and other things you’ve done have greatly impacted my life. Love the image of having angel wings try to envision them during my morning practice. Please keep up the great work!

  3. Gabby what is the difference between judgement and observation?

    I’m starting my judgement detox ~ thank you!

    Also, I wanted to add that I’m left eye dominant – are you familiar? Most humans are right eye dominant (this is different than left brain/ right brain/ left handed/right handed). Left eye dominance is lady brain acuity that is akin to near photographic memory, heightened perceptions, heightened detail awareness, etc

    It’s a blessing & a curse! Makes me REALLY good at what I do (!), but has judgement tagging along for the ride I am sure!

    I became “separated” at a very young age from my family of 7, so I’ve been Joelle Judge for as long as I can remember!

    Blessings, love & light, Joelle

    1. Great question, Joelle. Observation is witnessing or noticing an experience. Judgment is witnessing or noticing what is coming up and then determining its value (ie: good vs bad, right vs wrong). It is possible to observe without judgment and that is goal when when we are doing self work.

      I honor your willingness to show up for yourself this way. It takes courage and strength to make meaningful change. You’ve got this, Joelle! xoxo

  4. Thank you for sharing so much wealth of goodness! Questions…

    Do I tap on both sides of my face & body to amplify the benefits or stay on the side that is demonstrated only? Mirror you? or do the same side as you? The visual face illustration has the upper lip point on the right, and in the video we were tapping left…

    In other words, in the video you are tapping on your right side mostly, and mirroring you, I was on my left side? How does that change effects if at all?


    Joelle Marie

    1. Hi Joelle,

      It doesn’t matter what side you tap on. Most people tap with their dominant hand on their dominant side. If you’d like to switch it up and do a round or two with each hand, that’s fine! Let your intuition guide you! xoxo

  5. Where has this been my entire life? Thank you, I am so incredibly grateful for what I’ve learned in the last 24 hours of listening to your book and your amazing (and even free!) resources. So much weight has been lifted away and now I can begin to actually “see” why I self sabotage, feel frightened at 3 A.M., get angry for no reason, feel like a waste of time to myself, and can’t seem to ever really get a “grip” on my life and goals. I am so grateful. This is exactly what I needed. I have never felt so compelled to offer myself self love. And you know what? I am worthy of it and much more. Sometime in the future I will be able to let go that need to control enough and align myself, that finances will no longer be such a worry and I will be able to submerse myself further with the Miracle Membership. Thank you for the gift you and your incredible team have given me.

    1. Gin, this prayer may serve you:

      “Thank you, Universe, for helping me reinterpret my relationship to money. I know my lacking thoughts are based on fear, and I’m ready to release them now. I welcome new and creative abundance, and I will pay attention to the guidance I receive. I am free from my financial fear. I am abundant.”

  6. Hi Gabby.

    I’m reading your book Judgement Detox. I absolutely love it. I tried tapping my MPI was at a 10, now at a 6. Judging a whole group of people! During the tapping process I just wanted to cry and still feel like I should but I just can’t. Is this normal?

    1. Hi Clare. Grateful to read these tools are supporting you. Crying is a very natural reaction to tapping. Practicing EFT can bring stuck emotions up and out. Other reactions might include sneezing, coughing, or burping. Be gentle with yourself and let those tears flow. <3

  7. I found this technique to be remarkably helpful. I will commit to continuing this practice going forward. Thank you so much, Gabby.

  8. Hi Gabby!
    i felt much better after doing the tapping. I’m trying to release judgements towards my mother, whom i feel is having judgements towards me. i feel like sharing this with her, but sadly i dont think she’s ready for this.

    1. Grateful this is helping you. You will start to notice that your relationship will shift as a result of the work that YOU are doing. XOX

  9. This blog came at perfect timing for me as I am going to through some trauma with a therapist and it going to be hard as the person who hurt hasn’t learned to leave me alone and stop abusing me but it is hard not to judge the person and release the pain.

          1. Thanks so much Gabby I meditate daily and use your journal I feel i want to learn more spiritual tools to improve my skills on not letting the negative vibration to over take me when my ex harass me online always called me fat etc I know I’m not just fustrating to have a person who can’t leave you alone even though I have hope in January he be sentence to prison but I want to be strong mentally, emotionally and physically.

          2. Lori from everything you’ve shared in your previous comments, it’s clear that you’re doing amazing healing work to make sure that you’re in a safe space and also to nurture your spiritual journey. Sending you lots of love and peace. <3

  10. Hi gabby
    Amazing video…thank you
    I wanted to ask though if you could slow down the videos with eft tapping though
    I’m finding it hard to get my sentence in , before your on to the next sentence.
    That way I’m concentrating too much on keeping up, rather than feeling into the words whilst tapping.
    Again thank you xxx

    1. Thanks for the feedback Leonie! I recommend practicing the tapping video a few times, so you get into a groove and get familiar with the phrases. <3

  11. Hi Gabby! I want to tell you that you coming into my life has been the best thing that’s ever happened to me. I will be taking your course on releasing judgement. I have so much resentment and sadness built up inside of me, and I dont want to live like this anymore. I’m going through a break up and am having a really hard time. I was the one who sparked the break up because of the lack of commitment and lack of compassion towards me, yet I am feeling such regret and sadness, and judging myself, thinking that I was the reason for why he gave up because of how I responded to his meanness. I know it’s not true, but I can’t help it. I’m beyond excited for this course. So thank you!

    1. Grateful that you’re here Elena. Thank you for showing up and sharing from the heart. The Secret To Living A Better Life course will serve and support you in this healing process. I hope to see you in the Facebook group! XOX

  12. I bought a Tradional Chinese copy of “108 Life-Changing Tools for Less Stress. More Flow, and Finding Your True Purpose.” 2 years ago. It had helped me a lot. Recently, I fell down to sadness and anxiety again, I just followed your video and did the practice, I feel so much relief now. Thank you Gabby, I wish there will be a traditional Chinese version of your new book “Judgement Detox” soon.

  13. Thank you Gabby! I have known EFT for quite sometime now and have done reading & research on it but I have never tried it in the true sense. Today after just trying it once I can feel that physical shift in me and I feel light. I’m a definite 10 or more when it comes to judgement and I have been working on that for sometime now but after trying tapping once I could say that from a 10 I’m down to a 5 which feels really great. I will continue tapping and I’m sure in time I will reach a 0. Thank you once again. 🙂

  14. Amazing…! I’m speachless about this practice. A friend introduce me to this technic a long time ago however I never felt comfortable to try or search about EFT. Now, almost 4 years later I “know” you in your insta, blog, videos and for some reason I try this video. And something happen. Besides some resistance I’ve finished it identifying a person that I judge. I felt relieved, so peaceful experience I had yesterday. Today and I don’t know if it’s related I’ve my face with a pimple in each side of taping including in my eye, lip and chin. Maybe that’s my physical detox happenings. Thank you so much for your message.

  15. What a great process, it’s fun and gives you results, I’d seen it before and judged it as ‘weird’, your book and the video had me change that judgement and I went from 10 to a 2 and feel light and free from the judgement, now to go from 2 to 0.

    Thank you for a great book and a great video.

    Much Love

    Kev xx

    1. Amazing. Thank you for sharing this. Tapping looks strange when you first encounter it, but once you experience the results for yourself there’s no denying it 🙂 Keep it up xx

  16. I love love love this process, I did it a couple of days ago, while reading your Judgement Detox. It is truly miraculous and I am addicted. After I did one round of this practice, a knot in my back that had been hurting me for days, totally disappeared and I felt the shift almost immediately. My judgement number was like a 10 for sure, although after one round, I was brought back in the vibrations of love. my judgement for myself simply subsided, I am willing and ready to learn through the teachers of love. Thank you for all the extra love and so much value. You are speaking to me. I see myself in you…and you in myself. I am love! I am me! Being me feels greaaatttt again!

  17. I watched you on Rachel’s show and got intrigued and decided to get your latest book, Judgement Detox. I ve listened to the audio book three times, and going on my fourth round. I do want to let go of judging and recover my old me. My daughter hurt me so bad that left me badly scared – along with her husband- since she met him almost 8 years ago. Allowing him to control her and push me far away from her life.
    Watching this video helped me , I was able to drop MPI from 10 to 5.
    I can’t wait to repeat it over and over again till I get to 0. I’m so tired !I pray that your practice/guide takes me back to the old me free from any resentments, judgements, anger, and mostly physical and emotional pain. Thank you

    1. Going from a 10 to a 5 is a miracle. Keep up the practice and expect many more miracles. Sending love and light your way.

  18. Thank you .I tapped along with you and was relieved and feel able to pass the vibes along to my partner who sems to be angry with everything.

  19. Through tears I am leaving this comment. My husband and I have been going in circles, counseling and trying everything. I was so upset with him just an hour ago and just knew we were headed to a route of separation again. How can two people who love each other so much, just can’t get it together! I know I need to work on inner balance and some other things so I decided to stay home for some peace of mind and came across Gabby’s free intro about her book (after looking up meditation), which lead me to look up this website. I just tried this EFT and I am amazed how my MPI went from a 10 to a 2! I do love my husband and I KNOW he is hurting like me and I do want to pray for him and I do want happiness and peace. It is with tears of joy that I repeat Gabby when I say I am going to choose love. Thank you so much Gabby. I look forward to exploring EVERYTHING you have to offer on this website- books, videos, etc. It is going to save my life, my marriage, and my future. You have no idea how you just turned my life around. Wow!

    1. I am so honored that this practice served you so greatly. Continue to practice it. I recommend practicing each step of the Judgment Detox in order, and you can do each step with your husband in mind (as well as anyone else). Expect miracles. Be kind to yourself. I am sending love and light to you.

  20. I feel like I just did I guided meditation to release negative energy! Downloaded this on Audible a few days ago. Love that you are the author and the reader! I’ve already noticed a difference in how I reacted to someone who usually sets me off. Instead, of judgement, I experienced empathy. Thank you Gabby!

  21. I am going through a bad breakup, it’s been ugly. This person has hurt me so much and continues to be hurtful. All this pain and negativity is not who I am and not what I want in my life. I have been feeling lost and as though there is no end in sight. I did this exercise and when I said the words “I would be left with me” the tears were falling down my cheeks. I realized that in all of this I have lost sight of who I really am…I want that person back!! I am going to do this exercise every day until I feel like myself again. I need to let go of this judgment and let God lead the way. It’s been a tough road but Gabby your books and videos have helped me along the way. As you suggested I’m in tune to signs. I am also seeing angel numbers every day (444 & 555). Thank you and God bless you!

  22. I went from a 7 to a 4. It was hard tapping on judging myself. I judge myself for judging. And I know it all stems from the different wounds and the belief that I’m not good enough. I’m ready for step 2!

    1. The book also includes a script for tapping on feeling judged (including feeling judged by yourself!).

  23. Did this yesterday for the first time, felt light, and tingly all over afterwards, such an amazing feeling! Thank you. Plan to do again daily. Loved it. xxoxox

  24. Thank You SO much for this!!! Ive been wanting to try the EFT, and my MPI went from a 10 to a 4! Amazing…Im on a mission to learn many things on my journey and help others like you have! Much Love xoxoxo

  25. Gabby, thank you for this gift. I am holding so much poison and pain by judging this person for years now. The pain and feelings of hate towards myself have only increased with this chronic judgement. I felt justified but know in my heart this is blocking all my happiness and the ability to be me, to love myself. This exercise was so helpful. The tears streamed down my face and I said everything with conviction. The shift started when I repeated “I would be left with me”….this is healing , I want nothing more than to my thoughts with love. I can make this choice. I am going to start each morning and end each night with this excercise. Thank you. Heather.

  26. Your timing is divine, Gabby. I recently had an issue with someone come to the surface and I was deep in my judgment of her. After a combined practice of journaling, writing her a letter (i will likely never send) and doing this tapping technique I went from a 9 down to a 4. Amazing relief in minutes. Thank for your book and thank you even more for the free resources.

  27. I was so skeptical about the power of EFT but after just one cycle I feel an amazing shift! Thank you for walking me through this step and for being the light that the world needs right now!

  28. First thank you Gabby for sharing all these tools. I just filed for Divorce after 26 years….a very toxic relationship (narcissistic personality) and have been judging me for not leaving this abuse earlier and him for all he did to me and my children. My MPI was 10 after tapping went to 5, I will keep doing it until it is zero, until then I believe I won’t be able to move forward.

    1. Isabelle, I am so happy this practice is serving you. I strongly encourage you to read Judgment Detox and/or sign up for the Secret to Living a Better Life course. The six steps of the Judgment Detox practice build on each other to help you release your judgments and heal deep wounds. I honor your willingness to release your judgment toward yourself and for having the courage to leave an unhealthy relationship. I am holding you in my prayers during this time.

  29. Gabby,
    You have changed my life. I truly believe you r saving my life. My husband gets to.keep his wife and my children get to keep their mommy.
    Thank you


    1. Love and light to you on your path, Mary-Anne. I am so happy these tools are serving you. Just want to share a loving and gentle reminder that if you ever have suicidal thoughts or things get very dark, there is help out there. Don’t hesitate to seek it if you need it. It can be the best thing we do for ourselves. Sat nam sister.

  30. Wow! My judgement went from an 8 to a 5 in just one round! I’ll definitely be doing this again! Thanks, Gabby!

  31. wow that brought on tears of release…! I’m a bit surprised to feel what I felt, that tells me that surrender is more powerful than I understood it to be. Thank you!

  32. WOW!
    I went from a 10 to a 3 after one round of tapping.
    Can I ask a question?
    I feel nauseous after doing it, BUT I do have flu at the moment, and other health conditions. Just wondering if the nausea is linked with releasing the negative energy or not.
    Is this video going to stay on your blog, coz I KNOW it’s gonna be useful on a regular basis. Are the exercises in the new book? I have got my copy, just not had the chance to read it yet.
    Thanks SO much for making such a difference to my life. It’s truly appreciated.
    Sending love and light to you and your team. xxx

    1. The nausea may just be from the flu, but the release you experience during EFT can trigger some physical symptoms. It may be your body’s way of saying “That was awesome, but let’s take it slow.” Yes, the video will stay on my blog, so you can bookmark and revisit it. 🙂 The tapping scripts are all in the book, and the videos are all in the course. xoxo

  33. I felt so much better came at perfect timing as I was struggling with my judgement against my ex for something I dislike about him. I feel more at peace by doing the EFT thanks.

  34. Thank you!! It really worked. The person I was thinking about when I started watching the video just arrived at my house a while ago. I see her so different now after the tapping!
    I will keep working on your program, it works!

  35. My god, Gabby, this helped me so much more than I expected. I started crying about 10 taps into this video. Wow! I know I’ve been holding on to this judgment for almost a decade now (again, wow!) but this really unleashed a whole new kind of healing. I didn’t realize how much judgment has been keeping me from feeling light and free. Yuck, but hallelujah for seeing it. EFT is on my to-try list this year, as I’ve followed along with some of your other videos and talks where you use it, but now I can see just how healing it can be for me. Thank you, millions. xo

  36. This was great! I’ve been working with the EFT lately and have experienced the benefits first hand! Thank you for sharing this video Gabby!

  37. Thank you and it came at a perfect time as I’m sitting here ready to work with my computer person on Quicken – all of my judgement is flaring and I went from 10 to 7. I will work more I want to stop judging, I have the book am reading the introduction, I’m not rushing. It will be a relief to just be me. I can hardly wait!

  38. Amazing! Towards the end of the practice I became emotional. My rating on the scale was at five and after I was done it was at zero. Loved this exercise and I’m happy and thankful I came across this video. Thank you!

  39. I have serious PTSD and was severely abused both physically and sexually and all accompanying ways, from birth to 18. I had to say 10 at the beginning. But it was a typically stoic 10. After all the tapping and repeating, I started sobbing and had to honestly say a 10 because I never let myself cry. I am a grown woman, Mama of daughters, University Professor and yet I too, have Secrest’s, shadows, rules and dual paralysis, non weight bearing, for the rest of my life. I was sent home from the hospital last month with Hospital Hospice in home care. I cannot stop sobbing. And I am feeling scared and little and unsafe. How did I do this incorrectly? Or should I have started with something much easier like my judgement of Donald Trump? Any suggestions would be welcome. I ordered your last book. Haven’t had the courage to read the Judgement book. If not me, who? Who says you do not rape your daughter or break her jaw? If not me.

    1. It sounds like the EFT process cracked open something in you that you’ve been holding together very tightly – stoic, like you said. You didn’t do anything wrong. You busted through a major block. The more you tap the more you will heal your judgment. But if you are feeling scared or unsafe, I encourage you to call a doctor/therapist right away, or 911 if you think you may hurt yourself. The most loving thing we can do for ourselves is to give ourselves the help we need. You have experienced a breakthrough and it is a miracle, but there is more to come. Take it slowly. It sounds like you are receiving intuitive guidance to find the emotional support you need. Please know that I am holding you in my prayers. Take care of yourself and be safe. The Universe has your back. Know that.

    2. Dear Joanie, you need to find an EFT practicioner who is specialized in trauma work.
      Working with “Big T” – traumas and complex trauma is not for everyone, it should be done with an experienced trauma practitioner to help you through it. There are specific EFT-techniques that are useful and can help alot. EFT can absolutely relieve trauma and PTSD and help you feel a lot better, don’t loose hope! You just need some guidance along the way.

      Lots of love, Elizabeth

  40. Yesterday was probably the worst emotional day and night of my life. I was very distraught.
    Very aggressive… I can’t stop wanting to want a better life. I would I was a 10 last night early this morning now I AM say a 7.
    Thank You.
    Love me.

  41. Amazing benefit. I am a psychologist and somewhat familiar with these techniques but you really brought it home and effectively made it work.

    P.S. You remind me of Scarlett Johansson. But you probably get that a lot. Thanks again

  42. Gabby!!!!! That was amazing. I forgot how effective tapping is. I used myself in place of another person and clearly dropped from a 10 to a 2 very quickly. Thank you so much. Love you !!! Debbie formerly from gravity east village !!!

  43. I feel so much lighter after just one round of tapping. I have never used this technique before, but I love it. It helps me to focus on what and how I am feeling; face it and redirect it. I had a specific person in mind that I find myself constantly judging rather than feeling compassion for and this excercise really opened my eyes to how I can be more loving and helpful towards her instead of focusing on what I feel she is doing wrong. We are all on our own journey and it is not my place to judge where she is on hers. I can and will only make myself available to help where I can

  44. Thank you Gabby! Just tried this and Wow!! Went from MPI 10 to 3! Amazing! Going to keep at it! Very grateful for your inspiration! ⭐️

  45. Thank you Gabby. It worked. I was holding a week long, family fuelled resentment that had an energy even when I wasn’t consciously thinking about it. The heaviness, the separation was always present.
    This simple practice dissolved it – for long enough to know I can again reconnect to love and keep working on separation to keep the downstream cycle going. Love you girl. ‍♀️

      1. Hi Gabby,

        I was diagnosed PTSD. I do not have the ability to send love to the person that abused me. I do want to release judgment and move forward but I can not say with conviction that I send them love…I can’t do that. Somethings only God can forgive, I do forgive myself and send me love for being the victim but I have faced pure evil and suffered the wounds of an innocence destroyed by this monster. Does that mean this will not benefit me fully?

        1. You do not have to be ready to let go of that judgment. You do not have to send them love. I dive deep into this issue in the book — what we can do when it comes to releasing judgment toward people who have harmed us gravely. Maybe one day you can get to a place where you can be willing to see the possibility of forgiveness, even if you don’t know that you will ever actually be able to forgive. Perhaps you can find gratitude for a lesson or personal growth you have experienced since the trauma. Forgiveness and healing is a blessing for you. It does not absolve another person of a heinous act. Trust yourself, go slowly, and know that you WILL benefit from this practice even if there is someone you cannot fully release judgment toward. And I want you to know that simply by being here, reading this and leaving a comment, you are more willing to heal than you might even consciously know. I am holding you in my prayers and sending you love and light.

          1. thank you for this, as I too am struggling similarly. its been said that forgiveness does not equal amnesia, nor trust but it releases you. Still it is difficult. I appreciate the courage of the writer, and your compassionate response

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