Why Focusing Matters in Therapy (And Daily Life)
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Have you ever had a problem you know intellectually but can’t feel your way through? Or an emotion that lingers, heavy but unclear? Traditional talk therapy helps, but sometimes, words aren’t enough.
That’s where Focusing comes in.
Developed by philosopher and psychologist Eugene Gendlin, Focusing is a structured yet gentle way of tuning into the wisdom of the body, what he called the "felt sense." Neuroscience supports this: our bodies register emotions before our minds label them (Damasio, 1999). Trauma, stress, and even joy live not just in thoughts but in physiological sensations, tightness in the chest, a knot in the stomach, warmth in the hands.
Focusing helps you decode these signals.
The Core Concepts: Felt Sense, Felt Shift, and the Inner Listener
1. The Felt Sense: Your Body’s "Almost-Known" Truth
This is a physical, pre-verbal awareness of a situation, not an emotion (like "anger") or a thought (like "I’m overwhelmed"), but something more subtle.
Example:"When I think about my job, there’s a sinking feeling in my gut ... like a weight pulling me down, but I don’t know why yet."
Neuroscience Connection:The insula, a brain region tied to interoception (body awareness), lights up when we notice internal sensations (Craig, 2009). Focusing strengthens this mind-body dialogue.
2. The Felt Shift: When Something "Unlocks"
When you stay with the felt sense, without forcing answers, your body often reorganizes the feeling. A tension eases, an image arises, or a new understanding emerges.
Example:"That sinking feeling… it’s not just stress. It’s grief, like I’ve lost the passion I once had."
Why This Works:The anterior cingulate cortex (ACC), involved in emotional regulation, helps integrate bodily signals with cognitive meaning (Posner et al., 2016). Focusing leverages this natural process.
3. The Inner Listener: A Compassionate Witness
Focusing isn’t about analyzing or fixing—it’s about curious, kind attention. Think of it as sitting with a child who’s upset: you don’t lecture them; you listen until they feel safe enough to share.
The Six Steps of Focusing (For Self-Practice or Therapy Sessions)
Step 1: Clear a Space
"Check in with yourself. What’s here right now? Don’t dive deep—just notice."
Technique: Breathe, scan your body, and mentally list what’s present (e.g., "Work stress, my argument with Sam, excitement about the weekend").
Step 2: Find a Felt Sense
"Pick one thing. Let yourself feel it in your body—not the story, the sensation."
Example: "My fight with Ali… there’s a hot pressure behind my eyes."
Step 3: Get a Handle
"What word, image, or phrase matches this feeling?"
Example: "A clenched fist."
Step 4: Resonate
"Go back and forth, does ‘clenched fist’ fit? Does it change?"
Tip: If it doesn’t fit, wait. The body corrects itself.
Step 5: Ask Gently
"What is it about this situation that makes me feel this way?"
Key: Don’t force an answer. Wait. The body knows.
Step 6: Receive
"Whatever comes, welcome it. No judgment."
Example: "The ‘fist’ is my fear of being unheard… and now it’s softening."
When to Use Focusing
Focusing is particularly helpful for clients who find themselves stuck in repetitive talk therapy cycles, as it shifts attention from intellectualizing to embodied awareness. It's especially effective when emotions feel unclear or overwhelming, providing a way to access and process sensations that words alone can't capture. The practice also enhances mindfulness and somatic therapies by deepening mind-body connection, and can be used for meaningful self-reflection between sessions. However, it's important to note that Focusing may not be suitable for everyone—clients experiencing severe dissociation should first establish grounding techniques, and those in acute crisis typically need stabilization before exploring this introspective approach.
Final Thought: Why Therapists (and Clients) Love It
Focusing bridges cognitive insight and embodied wisdom. It’s not about "figuring out" but allowing the body to speak and neuroscience confirms this is where real change happens (Porges, 2011).
Try it yourself: Next time an emotion feels stuck, pause and ask:"Where is this in my body? What does it need me to know?"
The answers might surprise you.
References
Damasio, A. (1999). The Feeling of What Happens.
Craig, A.D. (2009). Nature Reviews Neuroscience.
Porges, S. (2011). The Polyvagal Theory.
Have you tried Focusing? Share your experiences below!
