What is Focusing? A Guide to Attention & Strategies

Focusing, a skill championed by the Focusing Institute, enhances one’s capability to direct attention, a resource often scattered in today’s fast-paced world. The concept of attention, a core element in cognitive psychology, relates directly to what is focusing and how individuals can improve their mental clarity. Techniques such as mindfulness meditation, often taught in centers dedicated to stress reduction, provide practical methods for learning what is focusing. Strategies like time blocking, a favorite of productivity experts such as Cal Newport, can also be implemented to sharpen focus and reduce distractions.

Unlock Your Inner Focus with Focusing

In today’s relentlessly fast-paced world, our attention is constantly bombarded with information, demands, and distractions. This constant influx can leave us feeling scattered, overwhelmed, and disconnected from ourselves.

But what if there was a way to reclaim our focus, deepen our self-awareness, and navigate life with greater clarity and ease?

The Crucial Role of Attention

Attention is the cornerstone of our experience. It shapes how we perceive the world, how we learn, how we relate to others, and how effectively we pursue our goals.

When our attention is fragmented, our ability to think clearly, make sound decisions, and experience genuine connection is significantly diminished.

Cultivating and directing our attention is not just a matter of productivity; it’s a matter of well-being.

Introducing Focusing: A Path to Enhanced Attention

Focusing offers a powerful pathway to reclaim and enhance our attention. It’s a body-oriented technique that allows us to tap into our inner wisdom and access a deeper level of self-understanding.

Unlike other methods that focus solely on mental concentration, Focusing emphasizes the importance of listening to our bodies and paying attention to the felt sense – a holistic awareness of a situation or issue as it is experienced in the body.

By gently turning our attention inward and allowing ourselves to feel what’s truly there, we can unlock profound insights and facilitate lasting positive change.

Focusing is more than just a technique; it’s a way of being in relationship with ourselves.

Your Comprehensive Guide to Focusing

This article serves as a comprehensive guide to Focusing.

It will walk you through its core principles, practical steps, and diverse applications.

Whether you’re seeking to improve your attention, reduce stress, enhance your relationships, or simply gain a deeper understanding of yourself, Focusing offers a valuable set of tools to support your journey.

Prepare to embark on an exploration of your inner landscape, and discover the transformative potential of Focusing.

Demystifying Focusing: What It Is and How It Works

Having set the stage for understanding the crucial role of attention, we now turn our focus inward, to the heart of what Focusing truly is and how this unique approach operates. Understanding its definition and historical context will enable you to grasp its core principles.

What is Focusing? Unveiling the Essence

Focusing is, at its core, a body-oriented process.

It’s a gentle yet powerful way of paying attention to what’s known as the felt sense.

But what exactly is this felt sense, and how does it differentiate Focusing from other practices that encourage introspection?

The Felt Sense: Your Body’s Inner Compass

The felt sense is not merely a physical sensation.

Rather, it’s a holistic, bodily awareness of a particular situation, issue, or concern.

It’s that often elusive, yet deeply significant, sense of "something more" that exists beneath the surface of our conscious thoughts.

Think of it as your body’s way of holding and communicating information that your mind alone can’t quite grasp.

The felt sense is pre-conceptual.

It precedes language and analysis, offering a direct line to your inner experience.

Beyond Thinking: Feeling Your Way to Understanding

A key distinction of Focusing lies in its emphasis on feeling rather than just thinking.

It’s easy to get caught in mental loops, analyzing problems from every angle without ever truly resolving them.

Focusing invites you to shift your attention from your head to your body.

It encourages you to feel the issue at hand, allowing a deeper understanding to emerge organically.

Instead of trying to solve the problem with your mind, you’re allowing your body’s wisdom to guide you.

This can lead to insights and resolutions that eluded you when you were solely engaged in intellectual analysis.

The Origin of Focusing: A Journey of Discovery

To fully appreciate the power of Focusing, it’s helpful to understand its roots and the person who brought it to the world.

Eugene Gendlin: The Pioneer of Focusing

Eugene Gendlin, a philosopher and psychologist, is credited with developing the Focusing technique.

His work at the University of Chicago in the mid-20th century led him to observe that clients who made the most progress in therapy were those who had the ability to access and attend to their inner, bodily sensations.

Gendlin meticulously studied this process.

He formalized it into a learnable technique that could be taught to others, irrespective of therapeutic settings.

This groundbreaking work laid the foundation for what we now know as Focusing.

From Observation to Innovation: The Development of Focusing

Gendlin’s early research involved analyzing thousands of hours of therapy sessions.

He identified a distinct pattern in those clients who experienced significant breakthroughs.

These clients had a unique ability to pause, turn their attention inward, and sense into the felt sense related to their concerns.

He then developed a systematic process to help individuals cultivate this ability themselves.

Gendlin emphasized that Focusing is not about forcing a particular outcome.

Rather, it’s about creating a space for inner wisdom to emerge naturally.

The Focusing Institute: Nurturing the Legacy

The Focusing Institute (TFI) stands as the primary organization dedicated to promoting and teaching Focusing worldwide.

Founded by Gendlin himself, TFI provides resources, training, and certification for Focusing practitioners and teachers.

It serves as a central hub for the global Focusing community.

TFI continues to advance Gendlin’s work, making Focusing accessible to individuals and professionals across diverse fields.

The Engine of Change: Core Elements of the Focusing Process

Now that we’ve established a foundational understanding of what Focusing is and where it comes from, it’s time to delve into the heart of the practice: the Focusing process itself. This is where the real magic happens, where we actively engage with our inner world and unlock the potential for profound change. Understanding the steps and principles outlined here will empower you to begin your own Focusing journey.

The Six Focusing Steps: A Step-by-Step Guide

At the core of Focusing lies a structured yet fluid process, often referred to as the Six Focusing Steps. These steps aren’t rigid rules, but rather gentle guidelines to help you navigate your inner landscape. They provide a framework for connecting with your felt sense and allowing its wisdom to unfold.

Clearing a Space: Creating Inner Space by Acknowledging What Comes

Before diving into any specific issue, it’s essential to create some inner space. This involves taking a moment to acknowledge whatever thoughts, feelings, or sensations are present within you. You might ask yourself, “What’s coming to me right now?”

Simply notice these elements without judgment, like clouds passing in the sky.

This initial step allows you to set aside the mental chatter and create a clearer space for Focusing.

Felt Sense: Allowing a Felt Sense to Form

Now, gently turn your attention towards your body. Ask yourself, “How am I holding this issue or situation in my body?” Notice if there’s a particular area where you feel it most strongly, perhaps in your chest, stomach, or throat.

Allow a felt sense – that vague, holistic awareness – to gradually form.

Don’t force it; simply invite it to emerge.

This step is about sensing, not thinking. It’s about allowing your body to speak its own language.

#### Finding a Handle: Finding Words or Images to Resonate with the Felt Sense

Once you have a felt sense, the next step is to find words or images that resonate with it. What word, phrase, or image feels like it best captures the essence of that bodily awareness?

Experiment with different possibilities until you find something that clicks, that feels like a good fit.

This handle serves as a bridge between your felt sense and your conscious understanding.

#### Resonating: Checking If the Words/Images Feel Right

This is a crucial step for ensuring accuracy. After finding a possible handle, take a moment to check its resonance with your felt sense. Does it truly capture the feeling?

Gently go back and forth between the handle and the felt sense, noticing if they feel aligned.

If it doesn’t feel quite right, keep searching for a better fit.

This process of resonating ensures that you’re staying true to your inner experience.

#### Asking: Inquiring Further into the Felt Sense

With a resonating handle in hand, you can now begin to inquire further into the felt sense. Ask gentle, open-ended questions like, “What is it about this that feels so [insert handle]?”

Or, “What does this need?” Listen for the answers that arise from your body, not your mind.

Be patient and allow the felt sense to guide you towards deeper understanding.

#### Receiving: Welcoming What Comes with Openness

The final step involves simply receiving whatever insights, feelings, or shifts emerge from the Focusing process. Welcome them with openness and acceptance, without judgment or resistance.

Acknowledge the wisdom that your body has shared with you.

This act of receiving allows for integration and lasting change.

### Key Principles of Focusing: Guiding Your Inner Exploration

Beyond the Six Steps, several core principles underpin the effectiveness of Focusing. These principles act as guiding lights, illuminating the path of inner exploration and ensuring a safe and transformative journey.

#### Acceptance and Non-Judgment: Emphasizing Openness

Perhaps the most fundamental principle of Focusing is that of acceptance and non-judgment. Approaching your inner experience with openness, curiosity, and without criticism, is crucial for allowing your felt sense to emerge and unfold.

Resist the urge to analyze, label, or dismiss what you find.

Instead, simply allow it to be, trusting that your body holds valuable wisdom, even if it doesn’t immediately make sense.

#### Bodily Awareness: Tuning into Your Inner Signals

Focusing is, at its heart, a practice of embodied awareness. It emphasizes the importance of tuning into the subtle physical sensations that often go unnoticed in our daily lives.

By learning to sense and interpret these bodily signals, you gain access to a wealth of information about your emotions, needs, and well-being.

Focusing cultivates this ability, helping you to become more attuned to your inner world.

#### Inner Wisdom: Trusting Your Body’s Knowledge

Focusing is based on the profound belief that the body holds inherent wisdom and knowledge. It posits that our bodies are not simply vessels for our minds, but rather intelligent and resourceful partners in navigating life.

By trusting in this inner wisdom, you can tap into a source of guidance that is often more reliable and insightful than your conscious thoughts alone.

Focusing provides a framework for accessing and honoring this inherent knowledge.

Focusing in Action: Real-World Applications

Focusing isn’t just a theoretical exercise; it’s a dynamic tool with a wide range of practical applications. From therapeutic settings to everyday life, Focusing provides a pathway to deeper self-understanding, improved well-being, and more meaningful connections.

Let’s explore how this powerful technique manifests in various real-world scenarios.

Focusing-Oriented Therapy (FOT): Healing from the Inside Out

Focusing has found a significant place within the field of psychotherapy, giving rise to Focusing-Oriented Therapy (FOT). FOT is more than just talk therapy; it’s a process that integrates the wisdom of the body into the healing journey.

It encourages clients to move beyond intellectualizing their problems and instead, connect with the felt sense of their experiences.

By attending to these bodily sensations, clients can access deeper emotions and insights that might otherwise remain hidden.

This allows for a more profound level of self-understanding and facilitates lasting healing.

FOT therapists are trained to guide clients through the Focusing process, helping them to navigate their inner landscape with sensitivity and skill. It’s about empowering clients to become their own inner experts.

Accessing Deeper Emotions and Insights

One of the key strengths of FOT is its ability to help clients access and process difficult emotions.

Often, we intellectualize emotions or try to push them away, but Focusing provides a safe and supportive space to feel them fully.

By connecting with the felt sense of an emotion, clients can gain a deeper understanding of its origins and its impact on their lives.

This process can lead to profound breakthroughs and a greater sense of emotional freedom.

Furthermore, the embodied nature of Focusing allows clients to tap into insights that may not be accessible through cognitive means alone.

The body holds a wealth of information, and FOT helps clients unlock this inner wisdom.

Inner Relationship Focusing: Understanding Your Inner World

Inner Relationship Focusing (IRF) is a specific and powerful approach within the broader framework of Focusing.

Developed by Ann Weiser Cornell, IRF offers a unique way to understand and work with the different parts or aspects of ourselves.

Imagine your inner world as a community of different “parts,” each with its own needs, desires, and perspectives. These parts might include the “inner critic,” the “protector,” the “child,” and so on.

IRF provides a method for developing a compassionate and accepting relationship with each of these parts.

Instead of trying to suppress or control them, you learn to listen to them, understand their motivations, and work towards inner harmony.

Fostering Self-Compassion

A central element of IRF is the cultivation of self-compassion.

By approaching your inner parts with curiosity and acceptance, you can begin to dissolve self-criticism and judgment.

This creates a more supportive and nurturing inner environment, allowing you to grow and heal.

Through IRF, you can learn to appreciate the unique contributions of each part and to work collaboratively towards your overall well-being.

It is a journey of inner discovery, leading to greater self-acceptance and wholeness.

Focusing in Daily Life: A Pathway to Clarity and Connection

Focusing isn’t limited to therapeutic settings; it can be integrated into your daily life to enhance clarity, reduce stress, and improve your relationships.

By incorporating Focusing techniques into your routine, you can cultivate a deeper sense of presence and attunement to your inner experience.

This can lead to more mindful decision-making, greater emotional resilience, and more authentic connections with others.

Enhancing Decision-Making

When faced with a difficult decision, it’s easy to get caught up in mental loops of pros and cons.

Focusing offers a way to bypass this mental chatter and tap into your inner knowing.

By sensing into the felt sense of each option, you can gain a clearer understanding of which choice feels most aligned with your values and your well-being.

This embodied approach to decision-making can lead to more confident and satisfying outcomes.

Reducing Stress and Improving Relationships

Stress often manifests as tension and discomfort in the body.

Focusing provides a way to release this tension and to connect with a sense of inner calm.

By taking a few moments each day to check in with your body and to attend to any feelings of stress or anxiety, you can cultivate greater emotional regulation.

Additionally, Focusing can improve your relationships by helping you to be more present and attuned to the needs of others.

By practicing empathy and listening with your whole being, you can foster deeper and more meaningful connections.

Ultimately, Focusing in daily life is about cultivating a more embodied, present, and connected way of being. It empowers you to navigate life’s challenges with greater grace, resilience, and self-awareness.

Attention, Focus, and Beyond: Comparing Focusing with Other Practices

This section clarifies the relationship between Focusing and attention.

It highlights how Focusing enhances attentional skills.

It also compares and contrasts Focusing with other popular practices like mindfulness and meditation.

We will emphasize their distinct characteristics and approaches.

Focusing: A Direct Path to Enhanced Attention

Focusing isn’t just about feeling; it’s a powerful method for cultivating and refining your attention.

It directly trains the mind to be more present and aware of the subtle signals arising from within.

By regularly engaging in Focusing, you equip yourself with a remarkable capacity for sustained attention.

It’s a skill that can be applied across all areas of your life.

Training Presence and Awareness

Focusing achieves attentional enhancement by anchoring your awareness in the present moment.

Unlike passively letting thoughts drift, Focusing invites you to actively sense into the felt sense.

This process naturally draws your attention away from distractions and anchors it in the immediate, embodied experience.

With consistent practice, this presence becomes more readily accessible, even amidst the chaos of daily life.

Reducing Distraction and Increasing Concentration

One of the most significant benefits of Focusing is its ability to diminish the impact of distractions.

By learning to recognize and acknowledge the felt sense of unease or distraction in your body, you gain the power to consciously redirect your attention.

This process strengthens your ability to maintain concentration on the task at hand.

It fosters a sense of groundedness that allows you to navigate challenges with greater clarity and focus.

Focusing vs. Mindfulness: Two Sides of the Same Coin?

Mindfulness and Focusing are often mentioned together.

They both share the common goal of cultivating greater self-awareness and presence.

However, there are subtle yet significant differences that set them apart.

Understanding these distinctions can help you choose the practice that best suits your individual needs and preferences.

Shared Ground: Cultivating Attention

Both Mindfulness and Focusing are deeply rooted in the practice of paying attention.

Mindfulness emphasizes observing thoughts and feelings without judgment as they arise.

Focusing, on the other hand, invites you to actively sense into the felt sense of a particular issue or situation.

Both practices cultivate a heightened awareness of your inner experience, but they approach it from different angles.

The Felt Sense: A Key Differentiator

The most significant distinction between Focusing and Mindfulness lies in Focusing’s emphasis on the felt sense.

While Mindfulness encourages you to observe your thoughts and emotions, Focusing specifically guides you to connect with the holistic, bodily awareness of a situation.

This embodied approach allows you to tap into a deeper level of understanding.

It also accesses insights that may not be accessible through cognitive means alone.

Focusing vs. Meditation: A Comparative Analysis

Meditation encompasses a wide range of practices.

These practices all aim to train the mind and cultivate inner peace.

While Focusing shares some common ground with certain forms of meditation, it distinguishes itself through its active and exploratory nature.

Let’s look at some of the distinctions.

Different Approaches and Goals

Many forms of meditation emphasize quieting the mind and achieving a state of mental stillness.

Focusing, on the other hand, is a more active process that involves actively engaging with your inner experience.

While meditation often seeks to transcend thoughts and emotions, Focusing invites you to explore them with curiosity and acceptance.

The goal of Focusing is not necessarily to eliminate mental activity.

It is to use the body as a guide to access deeper levels of understanding and insight.

Active Exploration vs. Passive Observation

Compared to some forms of meditation, Focusing is a more dynamic and exploratory practice.

It encourages you to actively inquire into the felt sense and to follow its lead as it unfolds.

This process can involve a back-and-forth dialogue between your conscious mind and your embodied awareness.

This can lead to surprising discoveries and profound shifts in perspective.

Focusing can be a powerful tool for personal growth and self-discovery.

Getting Started: Practical Tips and Resources

For those eager to embark on the Focusing journey, this section provides practical guidance to help you begin.

It will cover creating a suitable environment, offer guided exercises to experience Focusing firsthand, and recommend resources to deepen your practice.

Creating a Conducive Environment: Setting the Stage for Inner Exploration

The environment in which you practice Focusing can significantly impact its effectiveness.

Creating a space that supports relaxation and minimizes distractions is key.

Finding Your Sanctuary

Begin by identifying a physical space where you feel safe, comfortable, and undisturbed.

This could be a quiet corner in your home, a peaceful spot in nature, or any place where you can disconnect from the demands of daily life.

It is essential that it is free from interruptions.

Minimizing Distractions

Reduce potential distractions by turning off notifications on your phone and computer.

Inform anyone else in the vicinity that you need uninterrupted time.

Dimming the lights, playing soft, ambient music, or using aromatherapy can further enhance the atmosphere.

Guided Focusing Exercises: Your First Steps to Inner Connection

Now that you’ve created a suitable environment, let’s explore a simplified version of the Focusing steps to get you started.

Remember, this is a gentle process, so be patient with yourself and trust your inner wisdom.

Step 1: Clearing a Space (Modified)

Take a few deep breaths and settle into your body.

Acknowledge any thoughts, feelings, or sensations that are present without judgment.

Imagine placing them gently aside, creating inner space.

Step 2: Sensing Inward

Turn your attention inward and ask yourself, "How am I really feeling right now?"

Notice any areas of your body where you feel tension, discomfort, or a general sense of unease.

Don’t analyze or label these sensations; simply observe them.

Step 3: Finding a Handle (Simplified)

If a word, image, or phrase comes to mind that seems to resonate with the overall feeling, gently acknowledge it.

This "handle" is simply a way to begin to connect with the felt sense.

It doesn’t need to be perfect.

Step 4: Resting With It

Spend a few moments simply being present with the feeling and the handle, without trying to change anything.

Notice any shifts, changes, or new insights that arise.

Step 5: Letting Go

When you feel complete, take a few more deep breaths and gently release the feeling.

Thank yourself for taking the time to connect with your inner experience.

Resources for Further Learning: Deepening Your Focusing Practice

Once you’ve experienced the basics of Focusing, you may wish to deepen your understanding and practice.

Here are some resources to explore:

Books and Websites

• "Focusing" by Eugene Gendlin: The original book that introduced the Focusing method.

• The Focusing Institute (TFI) Website: A wealth of information, articles, and resources on Focusing. (focusing.org)

• Focusing Resources Website: A collection of articles, information, and resources to aid in Focusing. (focusingresources.com)

Key Figures and Teachers

• Ann Weiser Cornell: Known for her work on Inner Relationship Focusing and her gentle, accessible teaching style.

• Barbara McGavin: An experienced Focusing teacher and therapist known for her clear and practical approach.

• Mary Hendricks-Gendlin: Eugene Gendlin’s wife and a leading figure in the Focusing community, dedicated to promoting and teaching Focusing worldwide.

Workshops and Training Programs

Consider attending a Focusing workshop or training program to learn from experienced teachers and connect with other practitioners.

The Focusing Institute website and other online resources can help you find certified Focusing trainers in your area or online.

Embrace the journey of self-discovery with patience and curiosity.

Focusing is a skill that deepens with practice, offering profound rewards for those who are willing to explore their inner world.

So, that’s the gist of what is focusing. It’s not a magic bullet, but a skill you can hone over time. Try incorporating some of these strategies into your daily life, and see what a difference it makes in managing your attention and achieving your goals. Happy focusing!