PSYCHOLOGY

JAN, 2024

Focusing: A Window into Self-Knowledge and Healing

  ANA TEMPELSMAN

Origins and Foundations

In the 1960s, at the University of Chicago, Eugene Gendlin explored the essence of successful therapeutic processes. His curiosity led him to analyze and film various therapy sessions, searching for what distinguished effective processes from those that were not. Surprisingly, the key to success did not lie in the therapist’s techniques but in the patients’ innate ability to connect with their internal sensations, spontaneously and deeply. This observation was the seed of Focusing, a technique not invented but discovered; a fundamental human skill that Gendlin set out to teach the world.

Listening to the Body with Love

Focusing invites us to a deep and loving act of listening to our body, acknowledging what is present without judgment or resistance. This technique teaches us that all of our sensations, especially the difficult or uncomfortable ones, have a purpose and deserve to be heard. In this way, it is radically inclusive and loving, promoting a profound understanding of ourselves through the acceptance and embrace of our internal experiences.

The Body’s Innate Wisdom

We often tend to reject or wish to eliminate sensations that are unpleasant, forgetting that at the core of our being lies fundamental goodness and wisdom. Focusing invites us to reconnect with this innate wisdom, recognizing that the signals our body sends us, no matter how uncomfortable, contain valuable messages worthy of our attention. This practice helps us feel more whole, present, and clear about who we are and where we want to direct our lives.

Practical Applications

Focusing becomes an invaluable tool when we seek clarity about our feelings and desires. It allows us to connect with our body to discover what we truly want, beyond the rational arguments of our mind. Additionally, this technique teaches us to stay within our window of tolerance, facing difficult sensations without being overwhelmed by them.

The Steps of Focusing

To structure and facilitate the learning of Focusing, it is helpful to know its steps:

  1. Identification: We can focus on a present sensation or a problematic issue, always seeking the underlying sensation.
  2. Greeting: Once the sensation is identified, we greet it, acknowledging and accepting it in our space.
  3. Attention and Description: We pay attention to how that sensation feels in the body, describing it in as much detail as possible, using images, words, or gestures that resonate with our experience.
  4. Reception and Exploration: We receive what arises with patience and openness, even if sensations about the sensations, such as resistance, appear.
  5. Internal Dialogue: We maintain an internal dialogue where the main intention is to listen, not to solve.
  6. Inquiry: Once in contact with the sensation, we ask it what it needs from us today, always seeking to respond with love and attention.
  7. Closure: We end with gratitude and respect for the sensations and messages received, reaffirming our commitment to continue listening internally.

The Importance of Mindful Attention

Our Focusing practice is deeply influenced by the attitude with which we approach it. Adopting a stance of compassion, curiosity, and openness is essential for an effective connection with our internal experiences. A loving attitude toward our body can, therefore, transform both our practice and our life. The applications extend beyond individual therapy, reaching various fields of health and well-being. This technique equips us with valuable tools to manage complex emotions, make decisions aligned with our deepest desires, and cultivate a loving and compassionate relationship with ourselves.

The Journey Continues

The process of Focusing is a journey of reconnecting with our innate ability to listen and deeply understand our being. Through this process, we not only heal and relieve internal tensions but also gain clarity about our true selves and our most authentic desires. It serves as a reminder that, even if we’ve disconnected from this ability at some point, it’s always possible to relearn and reconnect. Focusing invites us to embrace every aspect of our being with love, compassion, and openness, recognizing the richness and depth of our human experience.


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For those interested in beginning this journey, I offer an initial virtual consultation where we can get to know each other and discuss in greater depth what you are looking for.

Ana Tempelsman M.A.

Copyright © 2024 Ana Tempelsman | All rights reserved

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