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Focusing Instructions: Short Form

by Ann Weiser Cornell Ph.D. and Barbara McGavin

For the Focuser: Short Form

Bringing Awareness into Your Body

Take time to bring your awareness into your body. Perhaps first the outer area of your body, like your feet and legs, your arms and hands, and then sense the contact of your body on what you're sitting on. Now bring awareness into the middle area of your body, Sensing your throat, and your chest, your solar plexus and abdomen, and belly.

Sensing or Inviting What Wants Your Awareness Now

As you let your awareness rest here, in this whole middle area, take some time to notice what is wanting your awareness now. Perhaps there was something that you noticed as you brought your awareness into your body. Perhaps it might need to be invited to come. You might say to yourself something like "I'm wondering what is wanting my attention right now." If you're wanting to Focus on a particular issue, say "I'm wondering what is wanting my attention right now about that issue."

Waiting Until Something Comes

And then wait until something comes into your awareness.

Beginning to Describe Something

Now something is here. You can sense it somewhere. Take some time now to notice just where it is in your body. Notice if it would feel right to begin to describe it, as simply as you might tell another person what you are aware of. You can use words, images, gestures, metaphors, whatever fits, captures, expresses somehow the quality of this whole thing. And when you've described it a bit, take some time to notice how your body responds to that. It's like you're checking the description with the body feeling, saying "Does this fit you well?"

Acknowledging It

Now you might want to acknowledge it: "Yes, I'm noticing that's there."  Take time to notice how it feels in your body after you've acknowledged it.

Settling Down with It

Now you might imagine settling down with It, like you settle down with a friend. Just keep your awareness with It. Notice whatever comes.

Keeping It Company

You might just keep It company, spending time with It just as it is. And notice how It feels in your body.

Sensing Its Point of View

Now take some time to sense how It's feeling from Its point of view. Sensing for Its mood, Its emotion, how It itself feels.

Letting It Know You Hear It

When you sense something from It, like how It feels emotionally, or what It's wanting you to know, let it know you hear It, or see It, or sense It. You are Its listener. There is absolutely nothing more you need to do, other than let It know you understand. Notice if It feels understood, and if there is more. Stay with it as long as feels right, or until your time is nearly up.

Sensing for a Stopping Place

Take some time to sense inside if it is OK to end in a few minutes or if there something more that needs to be known first. If something more comes then take some time to acknowledge that.

Receiving and Experiencing What Has Changed

Take some time to sense any changes that have happened in your body, especially anything which feels more open or released.

Letting It Know You're Willing to Come Back

You might want to say to It "I'm willing to come back if you need me."

Thanking

And you might want to thank what has come, and appreciate your body's process.

Bringing Awareness Out

Take some time to bring your awareness slowly outward again, feeling your hands and feet, being aware of the room and letting your eyes come naturally open.


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