Focusing as a method of self-knowledge

Focusing is a psychotherapeutic process developed by Eugene Gendlin in 1953. After 15 years of research at the University of Chicago, Gendlin concluded that what determines whether a psychotherapy is successful or not depends, more than on the therapist, on how the patient behaves. and what you do internally during the session. Gendlin found that, without exception, successful patients intuitively focused their attention within themselves, on a very subtle and diffuse sensation called felt sensation ("Felt sense" in English). This felt sensation it contains information that when given attention, can lead us to the resolution of the problem we are facing. Therefore, Focusing it is a skill that can be learned and that recreates a behavior observed in successful patients.

Focusing consists of focusing the attention in an open and non-judgmental way on an internal knowledge that one experiences directly but that is in the pre-verbal. That is, the body can contain very valuable information, even if it has not yet been formulated in words or brought to consciousness. Focusing is used to shed light on what one feels or wants, and involves a dialogue with that felt sense. Many people are so scared of being in their body that they prefer to take refuge in their heads where everything is known and nothing is going to surprise them. However, by doing this, we not only get caught up in a whirlwind of recursive and even obsessive thoughts that usually get us nowhere, but we also lose a great deal of information. The body is not an instrument or a mere physiological machine. That part is what science manages to capture or measure best, but the body is much more than that: it is wisdom.

What are the benefits of Focusing?

Focusing helps us to contemplate other narratives or alternatives to a situation, to see things more clearly, make decisions and stimulate a change in ourselves.

Through the process of focusing, we can convert the felt sensation into something more tangible and easy to work with. Y For this felt sensation to take shape and take on meaning, the person must try different words that translate that sensation. When verbalizing those words, it is important to pay attention to what is going on inside because the felt sensation will not validate a word or phrase (it can also be an image) that does not adequately describe it. This generally takes time and it is essential to be able to tolerate uncertainty. But once we manage to recognize that felt sensation and name it, we notice that the blockage disappears and we can finally move on.

Several adaptations of the Focusing process originally proposed by Gendlin have been developed. One of the most popular is that of Ann Weiser Cornell. According to Weiser, the three aspects that separate Focusing from other methods of inner awareness and personal growth are the following:

1. The felt sense:

Focusing implies entering the body and finding there that special sensation called felt sensation, which contains a meaning. You have probably experienced it often without giving it too much importance. And it is that in general we tend to pay more attention to emotions. The problem with emotions is that sometimes they form a cloud and prevent us from seeing clearly. Fear is still fear, there is nothing else. We feel fear and "know" that it is for this or that reason but they are narratives that we already know and that we repeat tirelessly. Instead, it is more difficult to reach the body. But if we operate at the level of felt sensationWe can feel that this fear, the one we are experiencing right now, is different from the fear we felt yesterday for example. Maybe yesterday's fear was more like a cold rock in your stomach, and today's fear is more of a tugging or pulling back. If we are left with that feeling of fear in the here and now, we may find the real reason why we are so scared. When paid attention to, this feeling is often transformed and goes beyond what we think we know. It leads us to a transition. We managed to access content that seemed inaccessible until then. Even so, I do not want to imply that we should despise our emotions, eye. We can perfectly start by identifying an emotion and gradually connect with the felt sensation.

2. Attention directed to the interior and accompanied by acceptance and commitment:

Once you are aware of the felt sensation, the next step is to dedicate a special quality of attention to it. One way to do it is invite that feeling to sit with us on an (imaginary) bench in order to get to know it better. When we establish that relationship with the felt sensation, it is important to adopt an attitude of curiosity towards her. Let's try to avoid putting filters through interpretations, rationalizations, opinions, hypotheses or criticisms. This practice is similar to when we enter a dark room. As our eyes get used to the low intensity of light, we begin to discern the objects around us more clearly. Most people do not have the patience to stay in the room and prefer to go straight out. But what leads us to a deeper knowledge is the interest, the desire, the curiosity to know. On the other hand, here it is not about trying to change anything, but about accepting, or rather allowing that feeling. The change happens by itself, since our internal world is not staticit is always on the move. When we maintain mindfulness, that felt sensation unfolds, moves and transforms in the next step. We are interested in how it's that feeling, not him why.

3. A practice that facilitates change:

Most people are convinced that for change to take place, one must actively produce it, and that willpower or effort are the basic ingredients for it. But this philosophy does not apply to focusing. According to Focusing, change occurs as a natural part of the course of things, and when something does not seem to change, what you need is attention and full awareness, accompanied by an attitude of acceptance of what is presented to us. The body knows what it needs, just like a radish seed knows that it is going to transform into a radish. We do not have to produce any change, only provide the conditions that allow that change.

It is preferable to practice this method with a therapist or a person trained in Focusing but it can also be done only using a journal or a notebook for example.

by Jasmine Murga

 
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