2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
I first became acquainted with the psychotherapeutic method of focusing by Eugene Gendlin during my training in the training program for client-centered psychotherapists
And at first I was very skeptical of him.
The theory of the method looked unclear to me, the terms ("unclear bodily feeling / experience", "sensuously perceived meaning", "bodily shift") were incomprehensible. And even the practical exercises at first did not lead to any noticeable results for me.
Moreover, as a supporter of a non-directive approach in psychotherapy, I was frankly embarrassed by the author's very “directive”, as it seemed to me, step-by-step instructions on how to address your body and what exactly should be done in this case.
The irony is that my acceptance of focusing as a really working, valuable method happened suddenly, unexpectedly for myself.
And, by the way, it is very similar to the process in the body described by Gendlin: at first everything is very unclear, chaotic, incomprehensible, and suddenly - an amazing change!
I again began to re-read Gendlin's books on focusing and found that if earlier I perceived what was written in them rather as interesting information for acquaintance, now, through my personal experience of successful focusing, I perceive and understand the author's thoughts in a completely different way, with much greater interest and enthusiasm.
If anyone reading this article is interested in a more detailed introduction to focusing, they will find that Gendlin offers a six-step instruction.
He examines each of them in detail and offers various options for how to successfully complete them.
In my experience of focusing practice, all six are valuable to me.
However, most of all I like the first - "clearing".
Gendlin himself notes the particular importance of this first step.
The rhythms of modern life are such that you are always worried about something, worried, strained, oppressed.
There are days (or even weeks, and months!) When it seems that your life is a problem on a problem.
Everywhere you have to be in time, a lot to do. You do not have time to resolve some issues, as others, new ones, are already accumulating.
And you can't postpone it in any way - agreements, deadlines, people …
On days like this, I am overcome with melancholy.
I continue to work on the "automatic", but life seems hopeless, filled only with worries and problems.
Clearing helps me out
Its meaning is to "clear" a place for yourself in the midst of the daily hustle and bustle through the sensations in your body.
Gendlin emphasizes that this does not mean not paying attention to worries and problems, forgetting about them, or "getting rid" in some other way.
Rather, it means that it is possible to feel "out" of the current hustle and bustle.
Not "in her", but "next to her."
To do this, I take a little time (5-10 minutes), try to give the body a comfortable position for it, alternately focus on the sensation of its parts (starting with the feet and ending with the crown of the head).
My task at this moment is to turn to my body, to feel it in parts and as a whole.
Then I mentally begin to formulate and list all my worries and problems that remain with me now, at this moment.
These can be small and large questions, momentary and long-standing.
Here my task is to designate them, name them, but not delve into them.
I kind of put them next to me or in front of me (on an imaginary table or shelf, for example).
I specifically make sure that my thoughts do not lead me into one or another of my concerns, problems, into the depths of it.
If I notice this is happening, I gently stop myself, “Okay. It is there. Let's just denote it for now, let's not go deeper. Let it be near."
Along with this listing of my worries and problems, I pay attention to sensations in the body, usually in the chest or abdomen.
If the process goes right, changes are felt in the body.
They can be different, individual.
I usually feel a kind of increasing depth and lightness in my chest.
It was as if I took out various objects from the bag, put them side by side, and the bag remained empty, deep and light.
This is a very pleasant feeling: depth and lightness.
During this time, I rest, enjoying the sensation.
All my problems and worries are with me, but they do not put pressure on me.
I rest both physically and mentally.
I found a place for myself!
I love Gendlin's clearing look:
imagine yourself as a traveler wandering along the road for a long time with a large and heavy bag …
All your strength and attention are directed towards carrying it.
But it is more and more difficult to walk, the fatigue is more and more.
Why not take a break?
You can get everything out of the bag, lay it out next to it, feel how light it really is.
You can finally straighten your back, straighten your shoulders, breathe in deeply and look around.
It's so nice!
For all 5-10 minutes.
And new forces appear to continue the path!
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