By , September 6, 2008 1:58 pm

From Creative Edge Focusing: This week’s Relaxation Exercise

Some people find it easy to drop all their stress and enter into an interior Focusing space. But, many people need easy first steps of practice for “going quietly inside.” And even experienced Focusers get caught up in stress and business and welcome a reminder to take a moment to….pause…..(sigh!)…pay attention to their breathing…….(ahhhhhh!)……and…relax…

Print and Practice!!!!!

Here is your relaxation exercise for this week, which we will actually practice for four weeks until it becomes natural to you. Print it out, keep it handy, and take those few moments to relax every day, if you can, or as often as possible. Relaxing is one way to “clear a space” inside for a longer-term Focusing Problem Solving session (see blog  Focusing: Find Out What Is Bothering You  for a complete introduction to Focusing) .

You will also find this in the Complete Focusing Instructions download at Creative Edge Focusing, p.3: Pre-Focusing Practice A. Relaxation Suggestions #1: Noticing. You get it by joining our e-support group for further support in practicing Listening and Focusing.

And, if you order our Self-Help Package, you can listen on audio CD Intuitive Focusing: Disk one, Track 2, with Dr, McGuire’s peaceful voice to keep you company — and help you stay on track!!


A. RELAXATION SUGGESTIONS (from Complete Focusing Instructions)

Use a gentle, slowly-paced voice, leaving time as suggested between parts of the instruction (time those 1 minute pauses — they are way longer than you can imagine!). The quiet time between instructions is an important time for just breathing—and relaxing.

You can lie on the floor or, for most exercises, sit in a chair. If you fall asleep, it’s okay! Means you need more rest! But you may also want to practice sitting up to avoid sleeping.

Especially at the beginning, time those “1 minute” pauses for breathing in—and out— You will be amazed at how long a minute is, how seldom we ever pause for a whole minute!!!

I turn to this simple relaxation exercise when I am having trouble sleeping or am otherwise overwhelmed with stress, anxiety, tension. It is a great first step to a more lengthy Complete Focusing session.

1. Noticing-Allow 10-15 minutes

Lie down and make yourself comfortable—Loosen any clothing that is too tight—
Massage your own neck and face, making small circles with your fingertips over small areas at a time—Find at least five different spots on your neck and five on your face to massage in this way— Feel the tension leaving—
1 minute
Stretch your whole body three times, reaching your arms out over your head, arching your back, and pointing your toes— After each stretch, collapse into the floor and breath deeply, relaxing—stretch—and relax—stretch—and relax—stretch—and relax
10 seconds
Now, lie there and notice your breathing. Don’t try to change it,just notice the breath going in and out—in—and out—in—and out—in—and out
10 seconds
Now, begin to notice any thoughts or pictures you are having. JUST NOTICE THEM—and keep breathing, in—and out—in—and out—
1 minute
Just notice your thoughts going by, like a movie—don’t think or problem solve—just notice—and keep breathing, in—and out—in and out—
1 minute
If you realize that you have started thinking about something and are trying to solve a problem or have started worrying about something, just allow yourself to leave that thought and to come back to noticing your breathing, going in—and out—in—and out—
1 minute
If you have started thinking and problem solving, just leave that thought—and come back to noticing your breath, going in—and out—in—and out—
1 minute
Just noticing your thoughts, like a movie, letting them go, returning to noticing your breath, going in—and out—in—and out
3 minutes
Now, massage any parts of your body that seem tense or uncomfortable—
1 minute
Stretch one more time, and get up when you are ready.

Subscribe To E-Course For Weekly Practice Exercises

If you subscribe to our e-newsletter, you will receive three exercises a week by email to help you learn and practice Listening and Focusing at home and work.

Click here to subscribe to our Instant “Ahah!” e-newsletter and get the latest exercises first!!!

Click here for a free Intuitive Focusing Mini-E-course

 See Core Concept: Conflict Resolution to find a complete mini-course on Interpersonal Focusing and Conflict Resolution, including Rosenberg’s Non-Violent Communication, Blanchard’s “One Minute Apology,” Patricia Evan’s books on Verbally Abuse and Controlling Relationships, McMahon’s Beyond The Myth Of Dominance, and much more.

See Core Concept: Intimate Relationship to find a complete mini-course on increasing intimacy and sexuality, including the “Sharing Your Day” exercise, Listening/Focusing Partnerships for The Way of Relationship, untangling and equalizing desire, tantric sexuality, and much more.

Download complete Instant “Ahah!” Mini-Manual, in English and Spanish, from CEF Website, or download from links at top of this blog.

Find links to free articles, personality tests, multi-media Self-Help training, Classes and workshops

Dr. Kathy McGuire, Director

Creative Edge Focusing (TM)


  1. […] in my jacuzzi, I decided to stay still there until it became cool. So, I decided to bring back Relaxation Exercise #1: Noticing — just noticing the breath going in and out; letting go of any problem solving and just […]

  2. […] starting with a Relaxation Exercise like #1. Noticing (p. 3) or #4. Counting Meditation (p.6), I might then move to Felt Sensing # 3, Clearing a Space (p. […]

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