The Focusing Process
|"I'm sensing into my body"||Bringing awareness into the body:
first the edges and then the middle-naming body parts can be helpful: arms, legs, back, then throat, chest, stomach, abdomen.
|"What wants my awareness now?" or
"What do I become aware of as I think of that issue?"
|Noticing what's there or inviting something to form, or choosing to work on a specific issue|
|"I'm saying hello' to what's here"||Acknowledging what comes|
|"I'm finding the best way to describe it"||Describing any body sensations, images, moody feelings, life connections|
|"I'm checking back with my body"||Bringing my words, images, other expressions back to the body, checking if they fit, or if they're not quite right, or partly right but there's more.|
|"I'm sitting with it, with interested curiosity"||Being with: being present and following what is|
|"I'm sensing how it feels from its point of view"||Being a listener for it-sensing/asking/wondering|
|"I'm sensing if it has an emotional quality"
"I'm asking it, What gets it so ?" (emotion/body word)
"I'm asking if there's something more it wants me to know"
"I'm asking it what it needs"
"I'm asking it to show me how all OK' would feel"
|Using open-ended questions (no "Why"!) to help it tell its story.|
|"I'm letting it know I hear it"||Receiving its message|
|"I'm sensing if it's OK to stop soon"||Finding a stopping place|
|"I'm letting it know I'll be back"||Building a long-term inner relationship|
|"I'm thanking my body and everything that came"||Thanking|