How To Do TAT
Full TAT Instruction
At the beginning of a session, make the intention that the healing you are about to do will also benefit of all of your ancestors, your family, everyone involved, all parts of yourself and all points of view you have ever held.
If you’ve never done TAT before, do the TAT pose and put your attention on each of these three statements, for a few seconds to about a minute:
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.
Now you’ll learn the Steps of TAT. With each Step, hold the TAT Pose and put your attention on the thought expressed in that Step for about a minute or until you’re done. Indicators that you’re done can include a sigh, a sense of not being engaged with the problem anymore, your attention wandering, an energy release, or simply a feeling of being done. Some people don’t notice any change and simply sit with each Step for about a minute. Children may only need a few seconds for each Step.
The Problem – Step 1
This Step is infinitely variable and can be worded to fit any number of different situations. Here is what you use to heal a trauma from your past.
It is important to know that when you’re working with TAT on an incident from the past, it is not necessary nor is it recommended to relive or re-experience past events in order for them to be healed. In fact, you don’t even have to specifically describe the event. I often recommend that my client just refer to the event as “this”. The wording in this case would then be:
If it helps you to be more detailed, you may. In that case, you could say:
Just fill in the blank with your description, such as “The time that I fell happened” or “The car accident happened” or “The miscarriage happened” etc
The Opposite of the Problem – Step 2
Step 2 is a companion to Step 1, and it, too, is infinitely variable. Keep in mind that when you put your attention on the opposite of the problem, you are not being asked to believe the statement, just simply to be with that thought or possibility. When you use TAT to heal an incident from the past, you can use the statement:
This happened, it’s over, and I’m okay. I can relax now.
Even if you still feel very emotional and “not okay” about the situation, you can still use this step. The “I’m okay” phrase here refers to that eternal part of you that is unaffected by the events of this life and is always and forever okay. For an ongoing situation, you can say:
This is happening and I’m okay.
The Places – Step 3
Traumas and negative thoughts can become stuck or lodged in different parts of the body or in an external location such as a house or a city or country where the event happened, a specific season or even in a group or race of people. These resonances or storage spaces are different for each person, and each trauma may be stored differently. You don’t need to be aware of all the places where the problem has been stored; you simply need to be open to their being healed while you do TAT.
To do this Step, put your attention on:
All the places in my mind, body and life where this has been stored are healing now.
The Origins – Step4
Origins can include anything that happened to you at any time, anywhere, that brought about the existence of your problem: events from childhood, things that happened to other people that touched you, dreams, memories, unconscious impressions, cellular memories…whatever happened to you. You don’t need to be aware of what the origins are; simply have the intent to heal them. For this Step, put your attention on:
All the origins of this are healing now.
Forgiveness – Step 5
There are actually three parts to this step: forgiving others, asking forgiveness for yourself, and absolving anyone you blamed for the problem. It is not necessary to think of each person involved; just make the intention with your heart to forgive. Forgiveness is incredibly important. Harboring anger, hatred, or ill-will towards another person keeps you tied to them, constantly uses a portion of your energy, and prevents you from moving on with your life and living in happiness.
Please understand that when you forgive someone, it does not mean that you condone what they did or that you want to be in a current or close relationship with them. You may find that you choose to renew relationships with people after you heal the incidents from the past and have forgiven them for whatever they did, or you may not.
There are some people with whom it would not be safe for you physically, mentally, or emotionally to be in contact. It is important that you take care of yourself. It is also important that you dissolve your negative connection with those people, and forgiving them will help you do that. There may be times when you forgive someone else purely for you own sake and not for theirs. Focus on each of the following three statements, one at a time:
I apologize to everyone I hurt related to this and wish them love, happiness and peace.
I forgive everyone who hurt me related to this and wish them love, happiness and peace.
I forgive everyone I blamed for this, including myself.
Parts – Step 6
Sometimes, a part of you is benefiting in some way from having this problem you are working on. Perhaps it is the part of you that thinks that if this problem heals, you won’t have much in common anymore with a dear friend, or that you will have to make big life changes that you don’t want to make, or that it will somehow be dangerous for you. Whatever the resistance is, this step will help heal it and bring you to peace and wholeness.
The wonderful thing about TAT is that you don’t have to know the best, specific way for the Steps to be applied; it happens naturally. You just hold the Pose, put your attention on the Steps, and then get out of the way.
The wording for this step is:
All the parts of me that got something from this are healing now.
If you still feel that there is some resistance to the healing, do the Pose and have a conversation (silent or out loud) with the part of you that is resisting. The part may be a child part or a protector part, or it may be a physical part, like your stomach. Even if you don’t know what the part is, that’s okay: have a conversation anyway. Assure that part that the past is over and it can relax now.
Whatever’s Left – Step 7
If you feel there might be some little bits from the original problem that have not completely healed, put your attention on:
Whatever’s left about this is healing now.
Many people find it is a nice, cleaning up step that feels good to do in each session. Now review your Problem Step (Step 1) and see if there’s anything that still feels stuck about it. You may find that you have another side issue or thought that surfaces now. If so, do TAT on that. Often the first two steps are enough.
Choosing – Step 8
For this step, envision whatever positive outcome you would like for this issue. In the example about a fear of performing, you might now picture yourself on stage and being very calm. It’s very effective to involve yourself as much as possible in this Step. Describing it aloud incorporates both speaking and hearing into the healing process. Also, feel what it would be like – your heart beating steadily, the sense of relaxation, and your smile of contentment. Feel your performance with everything going smoothly, just as you would like it to.
If you would like words for this step, put your attention on:
I choose (whatever positive outcome you want related to this).
Integration – Step 9
This step is for completely integrating the healing from this session into your body-mind system. There are three parts to it. First, put your attention on:
This healing is completely integrated now.
Next, switch the position of your hands so that the front hand moves to the back and the hand from the back moves to the front. Put your attention on the statement again. Now, put your hands around your ears as though you are cupping them. Put your thumbs just behind where your earlobes attach to your neck, and your little fingers where the tops of your ears attach. The rest of your fingers spread out to touch the skin just behind your ear.
The Pose and Steps are the foundation of TAT. People often describe it as being elegantly simple yet amazingly effective.
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