Focusing: 

"A way of listening to the body with compassion”

The left brain is western civilization’s favorite tool when analyzing an issue. While helpful on one level, it neglects the often untapped wisdom found in the right brain, the center of intuition, instinct and emotion. 

Focusing is a ten-minute right brain exercise that allows for increased self-awareness and emotional healing. As Ann Cornell Weisman, a leading innovator of the practice states, “it's as simple as noticing how one feels, and then having a conversation with your feelings, in which you do most of the listening." Focusing is used to get a “body sense” about a particular life situation which provides insight that thinking cannot. Paying close attention to this body sense can create a significant shift in awareness. For instance, the felt sense might be sadness, manifesting as a weight on the chest. Focusing reveals that underneath this sadness is anger and disappointment, which, if recognized, may release and create a movement towards healing. 

Follow the six steps outlined below alone or with another person. As much as possible, allow the left brain to relax, so that the body is speaking instead of the mind.

Clearing a space: First, take a moment just to relax and focus inwardly, and then ask: “What is happening inside right now? What’s between me and feeling completely fine?” As issues come to mind, visualize laying them in a stack at a comfortable distance, without going deeply into any one concern.

Felt sense: From the list, ask which issue most needs attention right now, and try to get the felt sense of it in the body, like a fluttering in the bottom of the stomach or an ache in the lower back.

Finding a handle: Now see if there is a word, phrase, or image that closely resonates with the felt sense and best captures what it feels like in the body. For example, if the body sense is a heavy feeling in the stomach, an image of a bowling ball or a sack of bricks lodged there may come to mind.

Resonating: Go back and forth between the felt sense and the handle. Does it seem to be a good match? See if there is a small bodily signal that signifies a good fit. 

Asking: Now, slowly ask the felt sense a series of questions. As each answer is received, breathe it out of the body: “What is the crux of this feeling? What is the main thing about it? What makes it so challenging? What needs to happen? Which direction is fresh air? What’s in the way of getting there?” Try not to answer with the rational mind, but with the body’s wisdom.

Receiving: Conclude by staying with the felt sense a few minutes longer, gently retrace the progress and thank it for its wisdom. 

Brooke Guida, LPC is a therapist in private practice in Mount Pleasant who uses focusing with her clients. She can be reached at 843.270.8024 or at Brooke@GiftedClients.com