Focusing in Psychotherapy

Focusing is a unique and insightful psychotherapy technique that helps people connect with their inner feelings and bodily sensations. Developed by Eugene Gendlin in the 1960s, Focusing encourages individuals to tap into their subconscious, allowing them to better understand their emotions and experiences.

What is Focusing?

Focusing is about paying attention to your feelings, especially those that are hard to articulate. It’s like tuning into a radio frequency that helps you hear what your body and mind are trying to tell you. This technique can be a standalone therapy or used alongside other forms of psychotherapy. Here’s how it works:

Key Steps of Focusing

1. Clearing a Space: Sit comfortably and take a few deep breaths. Imagine creating a safe space where you can explore your feelings without judgment.
2. Felt Sense: Focus on a particular issue or emotion. Pay attention to how it feels in your body. Is it tightness in your chest? A heaviness in your stomach?
3. Acknowledge: Allow yourself to acknowledge this feeling. You might say, “I feel a tightness in my chest.”
4. Ask Questions: Gently ask this feeling what it needs or wants to communicate. Be patient and listen.
5. Receive: Observe any images, thoughts, or insights that arise. These are often rich with meaning.
6. Integration: Take what you’ve learned and see how it fits into your life. How might it change your perspective or actions?

Types of Focusing Techniques

Focusing can be adapted to suit individual needs. Here are a few common types:

• Personal Focusing: This is where you practice alone, guiding yourself through the steps mentioned above.
• Guided Focusing: A therapist or coach guides you through the process, helping you explore deeper feelings.
• Focusing-Oriented Therapy: This combines traditional therapy with Focusing techniques, allowing for a more profound exploration of emotions.

Real-Life Examples

Example 1: Dealing with Anxiety

Imagine you’re feeling anxious about an upcoming job interview. Instead of pushing that feeling away, you sit quietly and follow the Focusing steps. You notice a tightness in your throat. By asking it what it needs, you might discover a fear of not being prepared. This insight helps you realize that preparing thoroughly can alleviate your anxiety.

Example 2: Processing Grief

Suppose you’ve lost a loved one and you struggle with grief. Through Focusing, you might find a heavy feeling in your heart. As you give it space, you could hear a message about the importance of cherishing memories. This can help you process your grief and find ways to honor your loved one’s legacy.

Why Use Focusing?

Focusing is a powerful tool for anyone looking to:

• Connect more deeply with their emotions
• Gain clarity on complex feelings
• Enhance emotional resilience
• Resolve inner conflicts

By integrating Focusing into your life, you can cultivate a deeper understanding of your emotional landscape, leading to personal growth and healing. Whether you choose to explore it alone or with a therapist, Focusing can be a transformative experience.