A Focusing Session

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by Peter Fritz Walter by Peter Fritz Walter

This focusing session was inspired by the following book: This focusing session was inspired by the following book:

Eugene T. Gendlin, PhD Eugene T. Gendlin, PhD Focusing

Focusing

What is Focusing? What is Focusing?

Focusing is a method for getting in touch with our body wisdom, our deep-down feelings, our Focusing is a method for getting in touch with our body wisdom, our deep-down feelings, our intuitions, our sixth sense. It is a unique way of receiving holistic answers from the totality of our intuitions, our sixth sense. It is a unique way of receiving holistic answers from the totality of our being. The

being. The method has method has been drafted been drafted in the in the 1970s by 1970s by Eugene T. Gendlin, Eugene T. Gendlin, Ph.D., from Ph.D., from the Universitythe University of Chicago, USA.

of Chicago, USA.

Focusing gets close to Eastern meditation methods, however better suits the Western mindset Focusing gets close to Eastern meditation methods, however better suits the Western mindset than most meditation methods. In the beginning, the simplicity of this

than most meditation methods. In the beginning, the simplicity of this method was not quite under-method was not quite under-stood and focusing was reserved to the therapeutic setting or used for coping with anxiety or drug stood and focusing was reserved to the therapeutic setting or used for coping with anxiety or drug abuse.

abuse.

Only later people found how similar focusing is to meditation. With this insight, focusing Only later people found how similar focusing is to meditation. With this insight, focusing be-came a widely accepted and practiced method in self-experience groups and an activity for came a widely accepted and practiced method in self-experience groups and an activity for com-pany seminars or staff excursions, not to mention its adaptation for boy scouts meetings or special pany seminars or staff excursions, not to mention its adaptation for boy scouts meetings or special classes in gifted children workshops and alike. This are the six steps:

classes in gifted children workshops and alike. This are the six steps: •

• 1/6 1/6 CleClear ar & C& Clailaim Im Innenner Sr Spacpacee •

• 2/2/6 F6 Feeeel & l & SeSensnsee •

• 3/3/6 P6 Put ut HHananddlele •

• 4/4/6 G6 Get et FeFeededbaback ck •

• 5/5/6 6 AsAsk Qk Queueststioionn •

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1/6 Claim a Space 1/6 Claim a Space

This ﬁrst step is just getting ready. Most of us have lost touch with the source of power inside This ﬁrst step is just getting ready. Most of us have lost touch with the source of power inside and need to get tuned, step by step, to sense again the

and need to get tuned, step by step, to sense again the monitionsmonitions coming from that source. You can coming from that source. You can remain in the position you are or you can sit quietly on a chair, if you prefer. Turn off all sources of remain in the position you are or you can sit quietly on a chair, if you prefer. Turn off all sources of distraction, radio, television, and your phone and sit a moment in silence. If silence is very unusual distraction, radio, television, and your phone and sit a moment in silence. If silence is very unusual to you or if it creates anxiety (this can happen if you are really out of your continuum and shows to you or if it creates anxiety (this can happen if you are really out of your continuum and shows that you badly need to begin working on your inner selves), you may put some soft music such as that you badly need to begin working on your inner selves), you may put some soft music such as slow classical tunes (preferably baroque music) or Jazz ballads.

slow classical tunes (preferably baroque music) or Jazz ballads. Now you clear a space and claim a space. What does that mean? Now you clear a space and claim a space. What does that mean?

Without your own inner space, you are utterly dependent on your outside world and events. Without your own inner space, you are utterly dependent on your outside world and events. Moving from the periphery of your being to your center, you need to claim an inner space first. Moving from the periphery of your being to your center, you need to claim an inner space first. Claim your space by quietly affirming that an inner space containing all the wisdom of the universe Claim your space by quietly affirming that an inner space containing all the wisdom of the universe exists right now within you! Clearing this space is the next step.

exists right now within you! Clearing this space is the next step.

This space can never be spoiled and is pure. Clearing the space is a metaphor for your directing This space can never be spoiled and is pure. Clearing the space is a metaphor for your directing your awareness inside. This means that you are passively watchful to all what is going on inside of your awareness inside. This means that you are passively watchful to all what is going on inside of you, at least for the time of this exercise. How to do this? You may ﬁnd it hard in the beginning. you, at least for the time of this exercise. How to do this? You may ﬁnd it hard in the beginning. Thoughts come and go, or, if you are of a visual type, inner images keep changing.

Thoughts come and go, or, if you are of a visual type, inner images keep changing.

Accept your inner cinema, accept the contradictory thoughts, accept the emotions that come up, Accept your inner cinema, accept the contradictory thoughts, accept the emotions that come up, including anger, hate, feelings of anger, and even of revenge, destructive thought, sexual arousal, including anger, hate, feelings of anger, and even of revenge, destructive thought, sexual arousal, the urge to possess

the urge to possess another person, depression, the painful remembrance of humiliation.another person, depression, the painful remembrance of humiliation.

Accept all of that quietly and totally. Give up any judgment, any moral stigma, any evaluation if Accept all of that quietly and totally. Give up any judgment, any moral stigma, any evaluation if any of this is good or bad!

any of this is good or bad!

Because all of this is both you and not you. It is

Because all of this is both you and not you. It is you as far as you accept it to be part of you. Iyou as far as you accept it to be part of you. It ist is not you as far as you possess enough detachment to decide that it is

not you as far as you possess enough detachment to decide that it is notnot part of you. All this part of you. All this is trulyis truly under your control, believe it

under your control, believe it or not! Yor not! You are the master of this ou are the master of this inner world and you are free to ruleinner world and you are free to rule it. You are neither good nor bad. You are I AM, your own space, your own universe, your own it. You are neither good nor bad. You are I AM, your own space, your own universe, your own pow-erful entity

erful entity, spark of lig, spark of light and divine cell.ht and divine cell. 2/6 Feel & Sense

2/6 Feel & Sense

This second step was originally named

This second step was originally named Felt SenseFelt Sense by Eugene Gendlin. This step is usually the by Eugene Gendlin. This step is usually the most difﬁcult to master because of the detachment you need to reach regarding your problem. If most difﬁcult to master because of the detachment you need to reach regarding your problem. If you go too deep into it you are overwhelmed and lack the necessary distance to proceed further in you go too deep into it you are overwhelmed and lack the necessary distance to proceed further in focusing. If you are too much detached from it, you will not be able to sense it. It is really an art to focusing. If you are too much detached from it, you will not be able to sense it. It is really an art to not go inside of your problem but get the

not go inside of your problem but get the whole feelingwhole feeling of it. of it.

Now you focus on the point in your body where you usually feel things. This is for most of us Now you focus on the point in your body where you usually feel things. This is for most of us the belly, for others the solar plexus. Now let yourself feel the quite vague sense of

the belly, for others the solar plexus. Now let yourself feel the quite vague sense of all of your prob-all of your prob-lem

lem , all that communicates it to you. How to do this? , all that communicates it to you. How to do this?

If you are the rational type of person, you may find this rather unusual. If you are highly If you are the rational type of person, you may find this rather unusual. If you are highly intui-tive, you may know already what I am talking about. Please find the ideal posture for this part of tive, you may know already what I am talking about. Please find the ideal posture for this part of the exercise. For me it’s sitting with a straight spine yet relaxed. If your back is curved and your the exercise. For me it’s sitting with a straight spine yet relaxed. If your back is curved and your po-sition sluggish, I found, it

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ei-ther

ther. Y. Your diaphragm should our diaphragm should be relaxed but be relaxed but youryour spine muscles ﬁrmspine muscles ﬁrm so that your posture is upright, a so that your posture is upright, a bit like in yoga or in meditation.

bit like in yoga or in meditation.

Now just sit still for a moment and focus inside on that point where you feel there is the whole Now just sit still for a moment and focus inside on that point where you feel there is the whole of the problem. This may feel awkward, anxious or

of the problem. This may feel awkward, anxious or irritated, or insecure. Note that I irritated, or insecure. Note that I am not talkingam not talking about a medical problem or health problem but something in your life that needs a decision, an act about a medical problem or health problem but something in your life that needs a decision, an act or commitment, a let-go or firm grasp. That can be a relationship, a financial situation, an or commitment, a let-go or firm grasp. That can be a relationship, a financial situation, an acquisi-tion, a difficult family decision, a

tion, a difﬁcult family decision, a partnership or something you have done and regret, and so on, inpartnership or something you have done and regret, and so on, in one word, any problem that really moves you.

one word, any problem that really moves you.

Focusing is to imply your body wisdom in your decisions so as to get about a more

Focusing is to imply your body wisdom in your decisions so as to get about a more holistic deci-holistic deci-sion making

sion making in which your inner or hidden wisdom is equally involved. in which your inner or hidden wisdom is equally involved.

Now get the felt sense, identify the completeness of this feeling that your body or an inner part Now get the felt sense, identify the completeness of this feeling that your body or an inner part of you communicates now to your conscious mind. And just stay with this and don’t do anything of you communicates now to your conscious mind. And just stay with this and don’t do anything about it.

about it.

In this part of the focusing process you just

In this part of the focusing process you just had to get this felt sense and thad to get this felt sense and that’s it. That’s it. Take a momentake a moment of rest before continuing, but not

of rest before continuing, but not more than about ﬁve minutes.more than about ﬁve minutes. 3/6 Put a Handle

3/6 Put a Handle

Putting a handle simply means that you try to identify the quality of this unclear feeling that Putting a handle simply means that you try to identify the quality of this unclear feeling that your body has communicated to you. Furthermore, you try to put this quality in words or one your body has communicated to you. Furthermore, you try to put this quality in words or one word, or a word cluster, a composition of words like this word, or a word cluster, a composition of words like this strange-scary-all-around-problem-that-feels-hot-belly or this stuck-heavy-jumpy-thing-inside. Y

feels-hot-belly or this stuck-heavy-jumpy-thing-inside. You can also describe it with an ou can also describe it with an image. Howimage. How to do this?

to do this?

Now you should keep changing this description several times until you feel you have hit the Now you should keep changing this description several times until you feel you have hit the point and got a description that quite ﬁts the situation or inner feeling. Sometimes we get it point and got a description that quite ﬁts the situation or inner feeling. Sometimes we get it imme-diately and it feels right, sometimes we have to change it until some kind of inner wisdom tells us diately and it feels right, sometimes we have to change it until some kind of inner wisdom tells us ‘Okay

‘Okay, that quite ﬁt, that quite ﬁts it, let’s s it, let’s keep that for the keep that for the moment!’moment!’

Please bear in mind that nothing in life is rigid and that all keeps changing. What you feel now Please bear in mind that nothing in life is rigid and that all keeps changing. What you feel now as a handle of

as a handle of your problem may tomorrow feel different alreadyyour problem may tomorrow feel different already. Accept this fact and . Accept this fact and your life willyour life will be more beautiful and mor

be more beautiful and more energetic because change is the driving force e energetic because change is the driving force of life.of life. 4/6 Get Feedback

4/6 Get Feedback

This step of the focusing process was originally called

This step of the focusing process was originally called ResonatingResonating by Gendlin. I do not use this by Gendlin. I do not use this term since for most people it sounds strange or unusual although this expression is actually very term since for most people it sounds strange or unusual although this expression is actually very nice and descriptive. How to do this?

nice and descriptive. How to do this?

This step is just to make sure that the handle you have put really ﬁts. So you silently ask your This step is just to make sure that the handle you have put really ﬁts. So you silently ask your body to

body to give ygive you feedback ou feedback about that about that and practically and practically you do you do this by this by letting that letting that vague total vague total feelingfeeling and the handle you have put

and the handle you have put resonate with each other. resonate with each other. Then you passively watch what ﬁts and what Then you passively watch what ﬁts and what odds. So you keep changing the words, the word composition or the image until

odds. So you keep changing the words, the word composition or the image until you ﬁnd what justyou ﬁnd what just feels right in capturing the quality of what you sense inside.

feels right in capturing the quality of what you sense inside.

You may write down the different words or draw the different images on a paper that you have You may write down the different words or draw the different images on a paper that you have previously put on the table for that purpose or you may just do it without any further help. Both previously put on the table for that purpose or you may just do it without any further help. Both

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ble and

ble and try different ways try different ways of doing. of doing. Play with Play with it and it and have fun have fun that waythat way. Y. You can’t ou can’t destroy anythingdestroy anything by doing wrong. It may only take a little longer to get the f

by doing wrong. It may only take a little longer to get the felt sense or the feedback.elt sense or the feedback. 5/6 Ask Question

5/6 Ask Question

The next step in the focusing process is quite decisive. You have to take an initiative. Until now The next step in the focusing process is quite decisive. You have to take an initiative. Until now you were rather passive in the process, rather watching or observing, rather still with focusing you were rather passive in the process, rather watching or observing, rather still with focusing in-side.

side.

Now you are called upon to take an action. This action consists in asking your body a speciﬁc Now you are called upon to take an action. This action consists in asking your body a speciﬁc question. Before you ask, make sure you are really connected to this vague and complete feeling, question. Before you ask, make sure you are really connected to this vague and complete feeling, not just remembering it, that you are really

not just remembering it, that you are really with it.with it. Then ask. The question sounds as follows, and Then ask. The question sounds as follows, and please repeat it in exactly this way:

please repeat it in exactly this way:

– What is it that makes the whole problem feel so .... [here you put your quality or handle] and – What is it that makes the whole problem feel so .... [here you put your quality or handle] and what is in this sense?

what is in this sense?

The right answer is not the one that you get quickly without feeling a shift in the feeling you The right answer is not the one that you get quickly without feeling a shift in the feeling you sense. It is the one that is accompanied by a

sense. It is the one that is accompanied by a real shift in the feelingreal shift in the feeling. Something in the feeling or the. Something in the feeling or the way you experience this feeling will shift, will change, will really transform. If that happens you way you experience this feeling will shift, will change, will really transform. If that happens you know you have found the

know you have found the keykey, that your quest, that your question was the right one.ion was the right one. How to do this?

How to do this?

If nothing happens or your intellect just gives you ideas and you ask questions without having If nothing happens or your intellect just gives you ideas and you ask questions without having this

this feeling of a shift feeling of a shift in your body sensation, then please be patient and quietly ask again, and in your body sensation, then please be patient and quietly ask again, and again.

again. Not more than about ﬁve times.Not more than about ﬁve times. Respect your body!

Respect your body! If it does If it does not feel like not feel like cooperating todaycooperating today, it will , it will tomorrow or latertomorrow or later. Y. Your bodyour body has its own unique intelligence and it k

has its own unique intelligence and it knows why it behaves this or that waynows why it behaves this or that way. There is always a deep. There is always a deep logic in its behavior, a logic you may not understand at once, but which is real.

logic in its behavior, a logic you may not understand at once, but which is real.

So if after about ﬁve times you feel your question has not provoked any shift in your total felt So if after about ﬁve times you feel your question has not provoked any shift in your total felt sense, give up for this time and click through to the next step.

sense, give up for this time and click through to the next step. If you feel your question was right since

If you feel your question was right since it was accompanied by a shift or change in your bodilyit was accompanied by a shift or change in your bodily sensation of the problem, you can

sensation of the problem, you can proceed to receiving an answer.proceed to receiving an answer. 6/6 Receive Answer

6/6 Receive Answer

The last step in the focusing process is called

The last step in the focusing process is called ReceivingReceiving.. You will get an answer from your bodyYou will get an answer from your body if your body feels li

if your body feels like answering and if you are ready to receive. This ike answering and if you are ready to receive. This is not always the case. It s not always the case. It usu- usu-ally happens if the previous step was successful, if you have felt a shift while asking.

ally happens if the previous step was successful, if you have felt a shift while asking.

Receiving is often felt like a reward we get from the body and it may be a mind-opening Receiving is often felt like a reward we get from the body and it may be a mind-opening experi-ence. However

ence. However, it cannot , it cannot be forced upon. Ybe forced upon. Your body does our body does not like to not like to be forced and it be forced and it tends to blocktends to block if you try to force it.

if you try to force it.

The answer will come on its own and insofar we do not have control. The answer will come on its own and insofar we do not have control.

How to do this? The art of focusing is to be serious and committed while going through the How to do this? The art of focusing is to be serious and committed while going through the steps yet not tense and not greedy, but open to anything that might happen. Do not expect an steps yet not tense and not greedy, but open to anything that might happen. Do not expect an an-swer or reward coming, and the chance is so much higher that it comes! This means that with all swer or reward coming, and the chance is so much higher that it comes! This means that with all involvement needed, you have to keep a

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Y

You may object that this really doesn’t ou may object that this really doesn’t sound easy and I reply to sound easy and I reply to you that I did not promise youyou that I did not promise you it was easy

it was easy. But I tell you also that . But I tell you also that it will be much easier after a few attempts. If focusing iit will be much easier after a few attempts. If focusing inside wasnside was something very unusual in your previous life, it will of course be harder for you than for somebody something very unusual in your previous life, it will of course be harder for you than for somebody who has always lived in accordance with their body and was used to carefully listen to its feedback. who has always lived in accordance with their body and was used to carefully listen to its feedback. So please keep trying and also keep in mind that if your body does not want to give you an So please keep trying and also keep in mind that if your body does not want to give you an an-swer today, it is likely to give you the anan-swer tomorrow, provided you are really serious to get an swer today, it is likely to give you the answer tomorrow, provided you are really serious to get an answer