Focusing is a very introspective practice, almost like meditation. It is another peer-counseling system taught in a class, so you can meet others who will trade time with you. But it is not essential to have a partner to do it — you can do it alone — many do.
Eugene Gendler, founder of focusing, noticed that the clients who made the best progress in counseling were those who did not just talk but could pause, be still, and go inward to feel what was going on within. Gendlin developed a method of teaching everyone to do this, whether with a counselor, or alone. It is based on becoming aware of the body’s messages and to listen until the message is heard and released.
The six simple steps of focusing can be practiced alone, on the spot, almost anywhere, or with a focusing partner, on the phone or in person.
Follow this link to the six simple steps of focusing. In short, they are:
- Become quiet, still your mind and create an empty, receptive space
- Select a problem and observe the bodily sensation(s) that go with it
- Invite a word or phrase or image to come to give you a handle on it
- Make certain that the sensation and handle are compatible
- Inquire to discover more about it until you feel a shift, release and sigh
- Receive the gift of release, appreciate the new freedom
Focusing is a very gentle, peaceful process. It is like a very fine sandpaper, even perhaps like a polishing cloth.
There are books to your right on the subject.