In a tremendously gentle way, Focusing opens unexpected and surprising insights regarding issues in which one feels unclear and stuck.
Instead of remaining caught in repetitive mental or emotional loops, oftentimes accompanied with an experience of heaviness, a shift happens into a broader perspective, an openness in which insights reside.
Focusing facilitates a more intimate, friendly and alive contact with oneself and others. It is therefore of great benefit when practiced on a regular basis, even without any specific topic in mind, just to be with oneself (and another) in an accepting and attentive way. It offers a way for self-regulation, for regaining emotional & mental clarity & balance.
What Happens in a Focusing Session:
Typically a Focusing Session lasts one hour (many do 1/2 hour). The companion guides the Focuser into the Felt Sense, which includes physical sensations, images, thoughts, emotions, and memories, all of which naturally and spontaneously arise while quietly “listening” into the body.
From time to time the Focuser expresses what comes to his or her attention while listening to the felt sense. Both, the companion and the Focuser allow a lot of time, space, and silence. The clear felt sense slowly grows and emerges out of an initially fuzzy impression. That what is familiar pops up quickly, that what is new is subtler and slower to make its way to the Focusers awareness. When a shift happens, something like a deep breath, a relief, a lightness is experienced in the mind, emotion and body, and a hidden knowledge becomes available to the conscious mind.
After a Series of Focusing Sessions – Now What:
Focusing can be done with friends as well as alone, but at first it is very helpful to be guided by a companion who has experience with the process. Books explain Focusing in detail, workshops are offered all over the planet, local as well as online, many big cities have free Focusing groups (Changes Groups), and Focusing.org offers the possibility to find a regular Focusing partner with whom sessions may be exchanged over the phone. And finally, it becomes second nature during all of the varied daily happenings, to attend to oneself and others in a “Focusing way”.
The Roots of Focusing:
Focusing has been developed since the 1960s, within the framework of client centered psychotherapy, by Eugene T. Gendlin, professor of philosophy and psychology at the University of Chicago.
He initiated an extensive research study, in search of reasons why therapy was life changing for some but not for others. He discovered that the missing piece for those who remained stuck was the lacking capacity of contacting their inner felt sense. As a consequence he developed Focusing, through which contacting the felt sense is learned, to then either be used as sole technique, or to be taken into any other self-exploring practice.
Jennifer Johnston, September 2017
“This Focusing gave me an experiential understanding of how that other body-intelligence speaks to and through the mind tool. That intelligence comes in on a different pathway then the mind’s creation.”
Nirel Chico, July 2017
I have had multiple one on one sessions with Amona. Each time I have done this I have found each journey to bring an insight that allows me to take a glimse of my inner-verse--the uni-verse inside myself. It is always different, always singing another tune, and sending me a message that I should pay attention to. And the messages are quite surprising, not what I would expect.
School teacher and Raw Food Chef in Chicago
Kunzan Dechen Chodron, June 2017
Since the Focusing workshop I’ve done mini sessions with myself when I’m feeling out of sorts and find the process helpful. It seems to be a gentle way to approach difficult emotional states, and gives tools to make it feel safer.
World Traveler and much more
Clare La Plante, August 2016:
A Focusing session with Amona can be nothing short of a revelation. She sits with you, gently guiding the inner process of listening. What she offers, in essence, is a safe holding, a non-judgmental witnessing that allows you to trust your own experiences, thoughts, and feelings to the relief of bodily tension and psychological stress. Focusing allows for a greater self-assurance–a confidence that you are the expert of your own body and mind.
Clare La Plante is a writer for magazines
Sugatha (Dan De Lorenzo), June 2016 :
“I think the Focusing session was helpful. To feel all the concerns that came up for me in the body and thinking. And then to set them down on the floor and experience some distance. So noticing them all clearly and name them rather than having worry in the back of my mind that I carry around. To feel that space between myself and the issues maybe lets me act less compulsively, not just to get things done but to feel the body and rhythm that lets it be more completely done.”
Sugatha is a musician (base player) and Feldenkrais Practitioner