Free Downloads:

Complete Focusing Instructions Manual (17 pages)

Instant “Ahah!” Mini-Manual

“Ajas” Instantaneos Mini-Manual

From Creative Edge Focusing: This month’s Relaxation Exercise : Week Two —“Ahhhhh….pause with me again for ten minutes….and just relax!!! I will send this exercise each week for four weeks as a reminder to pause…

Kathy’s Experience of The Sacred At The Beach

Your experiences with Guided Imagery: The Beach may be nothing like mine. But I want to share this special “bonus” I got this week. I posted it in our e-support group, joined in sidebar at Creative Edge Focusing, and repost it here (encouraging you to join us there!):

“Well, with the Noticing exercise last month, I found myself remembering to stop and just “notice the breath—going in—and out” during the month when I found myself spinning in blind problem-solving mode.

The experience I had this week with the Beach Relaxation exercise had a different quality. I had done the first run-through with the instructions from the e-reminder. Then, during the week, feeling stressed out, I found the strong imagery of the beach which I had created in the initial runthrough returning. I began to see those beautiful green and white waves, rolling in—and out—and to hear the cry of the seagulls over head.

And then I had this miraculous and different experience than “just noticing”. I had a strong “spiritual experience” of the beauty of nature, and how, to me, that is a tie to the experience of The Sacred in everyday life. And I felt comforted (as opposed to just “relaxed”) by this idea of a loving Creation in this world supporting me. So, a sense of relaxation into a trusting of some form of “beneficence” in the world.

And that was my experience!”

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!!!!! Visit The Beach

Here is your relaxation exercise for this month. Print it out, keep it handy, and take those few moments to relax every day, if you can, or as often as possible. Or, you can just open this weekly reminder and walk through the exercise online. Relaxing is one way to “clear a space” inside for a longer-term Focusing Problem Solving session.

You will also find this in the Complete Focusing Instructions download at Creative Edge Focusing, p.4: Pre-Focusing Practice A. Relaxation Suggestions #2: The Beach. You get it by joining our e-support group for further support in practicing Listening and Focusing. OR you can download it from the link at top of this blog.

And, if you order our Self-Help Package, also in the sidebar icons of our website, you can listen on audio CD Intuitive Focusing: Disk one, Track 3, with Dr, McGuire’s peaceful voice to keep you company — and help you stay on track!!

PRE-FOCUSING PRACTICE:
A. RELAXATION SUGGESTIONS (from Complete Focusing Instructions)

“The Beach” (Guided Imagery)

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 and enjoy relaxing in the imagery. You will be amazed at how long a minute is, how seldom we ever pause for a whole minute!!!

The Beach-Allow 10-15 minutes

—Lie down or sit down and get comfortable. 10 seconds

—Stretch—and relax—stretch—and relax—stretch—and relax— three times— 10 sec

—Notice your breathing, without trying to change it.
1 minute

—Now, imagine yourself at the ocean—.10 seconds

—See the wide, sweeping beach of white, crystalline sand—warm and smooth—10 sec

—Take off your shoes and socks, and feel the warm sand between your toes—10 sec

—Smell the sea on the breeze, breathing in—and out—in—and out—in—and out–10 sec

—Watch the waves rolling in, and hear their roaring sound—10 sec

—Waves blue-green with creamy white caps—lapping at the sand—10 sec

—Waves rolling in—and out—in—and out—in—and out—10 sec

—Lie down in the warm sand—feel its warmth all over your back—10 seconds

—Stretch and settle in, feeling the sun upon your body, the sand cushioning you—10 sec

—Listening to the waves rolling in—and out—in—and out—in—and out—10 sec

—Listen to the gulls crying over head—10 sec

—Feel the warmth of the sand below you, the warmth of the sun beating down on you—10 sec

—Remain here as long as you wish.
3 – 5 minutes

—Now stretch, and massage any tension in your face, neck, shoulders, or feet, if you like—
1 minute

— And get up slowly.

Tell me what you think at cefocusing@gmail.com or comment on this blog below !

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)

www.cefocusing.com