Pre-Focusing Practice: The Felt Sense of Two Different People
Download Complete Focusing Instructions Manual (17 pages)
GETTING A “FELT SENSE,” AN “INTUITIVE FEEL”
Gendlin’s Focusing (Bantam, 1981, 1984), and my Intuitive Focusing, is a procedure for going back-and-forth between the bodily-feel of an issue or idea or creative project and words/images/gestures until symbolizations are found which are “just right” in capturing this “intuitive feel” of “the whole thing. In this series of blogs, I am teaching you the six steps of the Focusing process (see blog Complete Focusing Session for a sample Focusing Session).
In the first Step of Focusing, you “Clear A Space” with relaxation or other exercises, setting aside already-known intellectualizations and coming in touch with your body. See Relaxation #1 Noticing for a sample relaxation exercise.
In the second Step of Focusing, Getting A Felt Sense, you wait quietly, for as much as a minute, for a subtle “feel” of the whole thing, an “intuition,” to form in the center of your body. Then, you create words or images that are just right to capture it. You are looking for the “intuitive feel,” the Creative Edge, the right-brain information that is more than you can put into words. Gendlin (Focusing, Bantam, 1981, 1984) calls it “the felt sense” of the whole thing.
In this Pre-Focusing Practice exercise, I try to give you guided imagery that will evoke some strong, hard-to-miss bodily “felt senses.”
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!!!
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.
1. The “Intuitive Feel” of Each Person-Allow 10 minutes
(Joan Klagsbrun invented this exercise)
I’m going to invite you to imagine two doors. Behind the first will be someone that you feel good about. Behind the second will be someone who upsets you.
You will notice that you have a different experience of each person in the center of your body, around the chest and heart area. This experience, this “intuitive feel” without words, is the Creative Edge.
Although initially this experience comes as an “intuition,” or a “feeling,” without words, by paying attention to this “intuitive feel,” you can create many new words and images, truly innovative ideas.
—Close your eyes and get comfortable—loosen any clothing that is too tight—
1 minute
—Just follow your breathing for a little while, noticing the breath going in—and out—
1 minute
—Now take a few moments to think about who the two people will be, one that you feel good about, one who upsets you.
1 minute
—And think about the kind of door you’ll put each behind, the decorations, color — 30 seconds
—Now, imagine yourself walking up to the first door and opening it—Here is the person that you feel good about—10 seconds
—Let yourself notice the “feel” of that person in your body—10 seconds
—Find some words or an image to describe it—30 seconds
—Next, bid that person “Goodbye,” close the door, and walk away—10 seconds
—Now, imagine yourself walking up to the other door and opening it—Here is the person who upsets you—10 seconds
—Again, notice the “experience” of that person in the center of your body, the “intuitive feel—10 seconds
—Find some words or an image to describe it—30 seconds
—Next, bid that person “Goodbye,” close the door, and walk away—10 seconds
—Now, spend a few moments comparing the two “felt senses,” the good feelings and the uncomfortable feelings — 30 seconds
—These are the “bodily felt senses,” the “intuitive feel” you have, of the two people involved. They are more than you could ever put into words, but you can make many words and images from them—30 seconds
— Spend as long as you wish exploring these two experiences, going back and forth between the two “intuitive feels” and looking for words or images to describe the difference—
3 minutes
—And when you are ready, slowly bring your attention back into the room.
DOWNLOAD COMPLETE FOCUSING INSTRUCTIONS MANUAL FROM LINK AT TOP OF THIS BLOG
Remember, it can be much easier to learn Intuitive Focusing in the company of a Focused Listener. You can learn all about Focusing Listening, and find resources, at the website for Creative Edge Focusing (TM), www.cefocusing.com . And you will find additional Complete Focusing Instructions, for personal growth, creativity, and spirituality, in the Instant “Ahah!”s Mini-Manual, available along with newsletter subscription.
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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.
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Dr. Kathy McGuire, Director
Intuitive Focusing
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