Focusing Practice
Focusing moves inward, drawing on information from the deeper, wiser self – the body. — Eugene Gendlin
The key to this practice is understanding the “felt-sense.” A felt-sense is a deep down level of awareness that comes in fuzzy and unknown. It is a feeling, not an emotion or thoughts, of a physical nature. It is a body awareness of a situation or person or event. It is an internal aura that encompasses everything you feel and know about a given subject at a given time.
The Six Movements of Focusing
Clear a Space
Felt Sense
Get a Handle
Resonate
Ask
Receive
1. CLEAR A SPACE
Now ask yourself, “How do I feel? Why don’t I feel wonderful right now? What is bugging me on this particular day?
Stay Quiet. Listen. Let what comes come. Don’t get attached to the problems let them all come in and out of focus.
The say, “Well except for all of these, I’m fine.”
Do you feel a small increase of well-being in you?
2. FELT-SENSE OF THE PROBLEM
Ask which problem feels the worst right now. Ask which one hurts the most, feels the heaviest, the biggest, the sharpest, the most prickly or clammy or sticky — or just choose one problem.
Don’t go into the problem. You must get down past all the noise in your head to the felt sense of the problem.
What do you sense in your body when you recall the whole of that problem?
Sense all of it, the sense of the whole thing, the murky discomfort or the unclear body-sense of it.
Be Patient!
The felt-sense is the holistic, unclear sense of the whole thing. — Eugene Gendlin
3. FINDING A HANDLE
What is the quality of the felt-sense?
What one word, phrase, or image comes out of this felt-sense?
This is not analysis (perception versus interpretation).
Avoid forcing words into the felt-sense. Let it come to you with its own essence. Or try one word gently.
What you are looking for is something that comes along with a body shift, the whole felt-sense stirs just slightly and eases a little. It might only be a small shift.
4. RESONATING HANDLE AND FELT-SENSE
Take the word or image you got from the third movement and check it against the felt-sense. Make sure they click precisely into place — a perfect fit. Ask (but don’t answer): Is that right?
There should be a felted response, some deep breath inside, some felt release again, letting you know that the words are right.
It is alright if, on its own accord, the feeling or the word or image changes, as you peforming the matching procedure.
You should get an Yes, Oh Yes, That’s it feeling.
Now let yourself feel that.
5. ASKING
If a big shift, an opening, and a bodily release have already come during the earlier movements, go directly the the sixth movement.
Ask Open Ended Questions like:
What is, about the whole problem, that makes me so _________________?
What does the felt-sense need?
What is the worst of this?
What comes swiftly is old information, let the felt-sense stir and from there the answer will emerge.
6. RECEIVING
Welcome what came. Be glad it spoke.
It is only one step of the problem, not the last.
Now that you know where it is, you can leave it and come back to it later.
About the Author, Dr Bren:
Dr. Bren Hudson is a holistic psychotherapist, life coach, and couples counselor specializing in Jungian depth psychology and spiritual transformation. With a PhD in Depth Psychology from Pacifica Graduate Institute, she integrates Jungian analysis, Psychosynthesis, and somatic practices to help clients uncover unconscious patterns, heal trauma, and foster authentic self-expression. Her extensive training includes certifications in Internal Family Systems (IFS), Emotionally Focused Therapy (EFT), HeartMath, Reiki, and the Enneagram, as well as studies in archetypal astrology and the Gene Keys. Formerly a corporate consultant, Dr. Bren now offers online sessions to individuals and couples worldwide, guiding them through personalized journeys of healing and self-discovery.
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