{"id":45,"date":"2007-11-10T18:03:48","date_gmt":"2007-11-10T22:03:48","guid":{"rendered":"http:\/\/www.cefocusing.com\/wordpress\/?p=45"},"modified":"2007-11-10T18:03:48","modified_gmt":"2007-11-10T22:03:48","slug":"focusing-find-out-what-is-bothering-you","status":"publish","type":"post","link":"https:\/\/www.cefocusing.com\/wordpress\/focusing-find-out-what-is-bothering-you\/","title":{"rendered":"Focusing: Find out what is bothering you"},"content":{"rendered":"

Focusing On the Creative Edge<\/strong><\/h2>\n

Intuitive Focusing <\/strong>is one-half of the two Core Skills you are learning at Creative Edge Focusing (TM), www.cefocusing.com<\/a> . Focusing can be used any time to find out what is bothering you. Focusing specializes in sitting with the vague, wordless intuitive sense that there is something\u2026.something you can\u2019t quite put your finger on or put into words,<\/strong> but something definitely determining your behavior or how you feel or the inkling of an idea or solution\u2026\u2026<\/p>\n

Focusing can be used not just for personal problem-solving but for sitting with The Creative Edge<\/strong> of anything: a piece of creative art or writing, an exciting professional problem to solve, a good feeling that has a spiritual edge\u2026<\/p>\n

The Crux of Change<\/strong><\/h3>\n

In the 1960\u2019s research showed that the single most important variable in predicting success in psychotherapy was, not what the therapist was doing, but the client\u2019s own ability to speak from present, felt experiencing rather than intellectualization. Eugene Gendlin decided we\u2019d better learn how to teach that skill to people. He called it Focusing and broke it down into six steps for teaching it in a self-help way. His book, Focusing<\/em> (Bantam, 1981), has been translated into over 15 languages and is used throughout the world. Focusing-Oriented Therapy incorporates Focusing into the psychotherapy process.<\/p>\n

Description of Gendlin\u2019s Six Step Focusing Process<\/strong><\/h3>\n

First, I will describe Gendlin\u2019s \u00a0process, then I will walk you through some actual instructions below. Here are Gendlin\u2019s six steps<\/strong> for use of this inner, meditation-like problem-solving process in a self-help way:<\/p>\n

    \n
  1. Clearing a Space<\/strong>: setting aside the jumble of thoughts, opinions, and analysis we all carry in our minds, and making a clear, quiet space inside where something new can come.<\/li>\n
  2. Getting a Felt Sense<\/strong>: asking an open-ended question like \u201cWhat is the feel of this whole thing (issue, situation, problem)?\u201d and, instead of answering with one\u2019s already-known analysis, waiting silently <\/strong>as long as a minute for the subtle, intuitive, \u201cbodily feel\u201d of \u201cthe whole thing\u201d to form.<\/li>\n
  3. Finding a Handle<\/strong>: carefully looking for some words or an image that begin to capture the \u201cfeel of the whole thing,\u201d<\/strong> the Felt Sense, The Creative Edge: \u201cIt\u2019s \u2018jumpy;\u2019\u201d \u201cIt\u2019s scared;\u201d \u201cIt\u2019s like the dew of a Spring morning;\u201d \u201cIt\u2019s like macaroni and cheese \u2013 comforting,\u201d \u201cIt\u2019s like jet propulsion! Something new that needs to spring forth!\u201d<\/li>\n
  4. Resonating and Checking<\/strong>: taking the Handle words or image and holding them against the Felt Sense<\/strong>, asking \u201cIs this right? Is it \u2018jumpy\u2019?\u201d, etc. Finding new words or images if needed until there is a sense of \u201cfit<\/strong>\u201d \u2013 \u201cYes, that\u2019s it. Jumpy.\u201d<\/li>\n
  5. Asking<\/strong>: asking open-ended questions (<\/strong>questions that don\u2019t have a \u201cYes\u201d or \u201cNo\u201d or otherwise fixed\u00a0 or \u201cclosed\u201d answer) like \u201cAnd what is so hard about that?\u201d or \u201cAnd why does that have me stuck?\u201d or \u201cWhat was so beautiful about that moment?\u201d or \u201cAnd how does this apply to everything else?\u201d and, again, instead of answering with already-known analysis, waiting silently for the whole-body-sense, the Felt Sense, to arise<\/strong>.<\/li>\n<\/ol>\n

    At each Asking, the Focuser also goes back to steps (2), (3) and (4)<\/strong> as necessary, waiting for the Felt Sense to form,\u00a0 finding Handle words, Resonating and Checking until there is a sense of \u201cfit\u201d: \u201cYes, that\u2019s it.\u201d This often physically-felt experience of tension release and easing in the body, this sense of having found the right words, is called a Felt Shift <\/strong>by Gendlin.<\/strong><\/p>\n

    Dr. McGuire, calls it a Paradigm Shift<\/strong>. It can be a small step of \u201cYes, that\u2019s it\u201d or a larger unfolding, a huge insight, with many pieces of the puzzle suddenly falling into place, with a flow of new words and images and possible action steps. Sometimes there is also a flood of tears of acknowledgment and relief or the release of other pent-up emotions.<\/p>\n

    \u00a0\u00a0\u00a0\u00a0 6.\u00a0 Receiving<\/strong>: at each new step, each Felt Shift,\u00a0 taking a moment<\/strong> to sit with the new \u201cintuitive feel,\u201d simply acknowledging and appreciating your own inner knowing for this new insight. Then, you can start again at step (5),<\/strong> Asking another open-ended question, (\u201cAnd what is so important about this?\u201d; \u201cAnd why did that have me stuck?\u201d; \u201cAnd where does my mother come into all of this?\u201d, etc.). And, again, step (2), waiting for the Felt Sense to form, step (3) finding a Handle, step (4) Resonating and Checking until there is a Felt Shift, a sense of \u201cThat\u2019s it.\u201d<\/strong><\/p>\n

    You can always use \u201cClearing a Space<\/strong>\u201d from the FREE Instant \u201cAhah!\u201ds Mini-Manual as a first step of Focusing<\/strong>, especially if you have a difficult time relaxing, being able to feel your body from the inside. Clearing a Space is particularly handy if you walk around with your body like cement a lot of the time!! However, a formal Clearing a Space takes a good twenty minutes, just in itself.<\/p>\n

    However, there are less time-consuming ways to get ready to start Focusing, \u201cclearing a space\u201d through relaxation or imagery work<\/strong>. We\u2019ll give one of those a try below. The CD in our Self-Help Package, Complete Focusing Instructions (or the free download, Complete Focusing Instructions), includes many exercises for relaxation and imagery work as a first step of Intuitive Focusing.<\/p>\n

    A First Attempt: Find Out What Is Bothering You<\/strong><\/h3>\n

    Set aside at least 30 minutes for this first attempt. Remember, Focusing is a skill usually taught in 10 two-hour classes or two weekend workshops —so, if it doesn\u2019t work for you immediately, don\u2019t give up! Find a nearby teacher from the Focusing Institute Listings <\/strong>or arrange for phone sessions <\/strong>with Dr. McGuire or another Creative Edge Consultant.<\/p>\n

    But, some people are natural Focusers and just say, \u201cOh, yes. I\u2019ve been doing this all my life. Now, I can just do it better, more predictably, whenever I want. Give it a try:<\/p>\n

    (You can read the instructions below to yourself now or into a tape recorder for playback — or purchase the Self-Help Package with Focusing Instruction CD. Leave at least one minute of silence between each instruction<\/strong>)<\/p>\n

    Step One: Clearing A Space (Relaxation exercise in this case)<\/strong><\/h3>\n

    Okay\u2026first, just get yourself comfortable\u2026feel the weight of your body on the chair\u2026loosen any clothing that is too tight\u2026.
    \n(one minute\u2026)<\/p>\n

    Spend a moment just noticing your breathing\u2026.don\u2019t try to change it\u2026.just notice the breath going in\u2026.and out\u2026..
    \n(one minute\u2026)<\/p>\n

    Now, notice where you have tension in your body (pause)\u2026..
    \n(one minute\u2026)<\/p>\n

    Now, imagine the tension as a stream of water, draining out of your body through your fingertips and feet (Pause)\u2026.
    \n(one minute\u2026)<\/p>\n

    Let yourself travel inside of your body to a place of peace\u2026..
    \n(one minute\u2026)<\/p>\n

    Step Two: Getting A Felt Sense<\/strong><\/h3>\n

    Now, bring to mind an incident or a situation that was troublesome for you this week (pause as long as necessary)\u2026Think about it or get a mental image of it\u2026\u2026
    \n(one minute\u2026)<\/p>\n

    Now, try to set aside all of your thoughts about the situation, and just try to bring back the feeling<\/strong> you had in that situation (pause)\u2026.not words, but the \u201cintuitive<\/strong> feel\u201d of yourself<\/strong> in that situation\u2026\u2026
    \n(one minute)<\/p>\n

    Step Three: Finding A Handle<\/strong><\/h3>\n

    Now, carefully try to find words or an image for that feeling\u2026\u2026<\/p>\n

    Step Four: Resonating and Checking <\/strong><\/h3>\n

    Go carefully back and forth between any words and the \u201cintuitive feel of the whole thing\u201d until you find words or an image that are just right for it\u2026\u2026..
    \n(one minute\u2026)<\/p>\n

    Step Five: Asking<\/strong><\/h3>\n

    Now, gently ask yourself, \u201cWhat is so hard about this situation for me?\u201d, and wait, at least a minute, to see what comes in your wordless intuition, your whole-body sense\u2026.<\/p>\n

    Again, carefully find words or an image that exactly fit that whole feeling\u2026..going back and forth until the symbols are \u201cjust right.\u201d
    \n(one minute\u2026)<\/p>\n

    Now, imagine what the situation would be like if it were perfectly all right\u2026\u2026
    \n(one minute\u2026)<\/p>\n

    Now, ask yourself, \u201cWhat\u2019s in the way of that?\u201d and, again, don\u2019t answer from your head, what you already know, but wait, as long as a minute,<\/strong> for something new to come in the center of your body, more like a wordless intuition or whole-body sense\u2026\u2026\u2026
    \n(one minute\u2026)<\/p>\n

    Again, carefully find words or an image for that, \u201cwhatever is in the way\u201d\u2026..go back and forth until the symbols are \u201cjust right.\u201d
    \n(one minute\u2026)<\/p>\n

    Now, see if you can find some small step you might be able to take to move yourself in a positive direction\u2026.again, don\u2019t answer from your head, the already known, but wait as much as a minute for the wordless, intuitive \u201cfeel,\u201d<\/strong> the bodily felt sense of an answer to arise\u2026\u2026..
    \n(one minute\u2026)<\/p>\n

    Take a moment, again, to carefully find words or an image for this possible next step\u2026..go back and forth until the symbols are \u201cjust right.\u201d
    \n(one minute\u2026)<\/p>\n

    Check with your \u201cintuitive feel,\u201d \u201cIs this right? Is this really something I could try doing?\u201d\u2026If your \u201cintuitive feel\u201d says, \u201cYes (some sense of release, relaxation), I could try that,\u201d then you can stop here. If your \u201cfelt sense\u201d \u00a0says \u201cNo, I can\u2019t do that\u201d or \u201cThat won\u2019t work,\u201d then ask yourself again, \u201cWhat small step in the positive direction would work?\u201d, again, waiting quietly, as much as a minute for an intuitive answer to arise, then making words or an image for it\u2026\u2026.going back and forth until the symbols are \u201cjust right.\u201d
    \n(one minute\u2026)<\/p>\n

    Step Six: Receiving<\/strong><\/h3>\n

    Keep at this as long as you are comfortable, but, if no clear next step arises, just remind yourself that, at least you have gotten a clearer sense of the problem, and, because you have spent Focusing time with \u201cthe whole thing,\u201d maybe later something new will pop up\u2026.
    \n(one minute or more\u2026)<\/p>\n

    Appreciate yourself and your body<\/strong> for taking time with this, trusting that taking time is the important thing — solutions can then arise later.
    \n(one minute\u2026)<\/p>\n

    Remember, Intuitive Focusing is often taught as a twenty-hour course, so don\u2019t be discouraged if you didn\u2019t experience a dramatic Paradigm Shift this first time. Work through the Mini-Manual and Complete Focusing Instructions downloads, with support and help from our e-newsletter and e-discussion list, order the Self-Help Package with manual, CD, and DVD, or purchase Focusing Coaching by phone.<\/p>\n

    Subscribe to e-newsletter for weekly reminders to practice relaxation, getting a “felt sense,” and Focusing and download the Instant “Ahah!” Mini-Manaul (Ajas Instantaneos en espanol) of 10 everyday ways to add Listening and Focusing to your home and work:\u00a0\u00a0\u00a0<\/p>\n

    http:\/\/visitor.constantcontact.com\/optin.jsp?&m=1101671080238&ea<\/a>=<\/p>\n

    Join our e-support groups for hands-on practice of Listening and Focusing and\u00a0receive The Complete Focusing Instructions manual in a return email from Yahoo Groups: http:\/\/www.cefocusing.com\/focusingcontact.php<\/a><\/p>\n

    Work with Dr. McGuire through Coaching or Consulting: http:\/\/www.cefocusing.com\/store\/categories.php<\/a><\/p>\n

    Find a Focusing Class or Focusing Coach\/Trainer world-wide in many languages: http:\/\/www.cefocusing.com\/freeresources\/index.php#listings_pros<\/a><\/p>\n

    Dr. Kathy McGuire<\/p>\n

    Creative Edge Focusing (TM)<\/p>\n

    www.cefocusing.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Focusing On the Creative Edge Intuitive Focusing is one-half of the two Core Skills you are learning at Creative Edge Focusing (TM), www.cefocusing.com . Focusing can be used any time to find out what is bothering you. Focusing specializes in sitting with the vague, wordless intuitive sense that there is something\u2026.something you can\u2019t quite put […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,15,10,11],"tags":[55,749,51,52,54,53,48,50],"_links":{"self":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts\/45"}],"collection":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/comments?post=45"}],"version-history":[{"count":0,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/posts\/45\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/media?parent=45"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/categories?post=45"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cefocusing.com\/wordpress\/wp-json\/wp\/v2\/tags?post=45"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}