Creative Edge Focusing E-Newsletter

Complete Focusing Session 

Ahah! #1 : Gendlin's Basic 6-Step Process Used With Creative Project or "Stuckness"

Dr. Kathy McGuire, Director                                Week Three

PRACTICE MAKES PERFECT
 
For four weeks, we practice an actual exercise in three different categories: An Instant "Ahah!" to integrate into your every day life at work and at home, a Felt Sensing exercise to practice this step of Focusing or an Interpersonal Focusing exercise, and a Complete Focusing Session. Actually doing the exercise which  arrives in each e-newsletter insures that you can call upon these new skills when needed!
 
Our "Ahah!" this cycle is #9, Week One Creativity: From Blocks To Predictable "Ahah!"s(e-newsletter archive),Week Two Treasures In Blocks, and Week Three Creativity, Intuition and Blink Thinking. Our Interpersonal "Felt Sensing" is Understanding Individual Differences Through Personality Tests (Week One,Myers-Briggs and Keirsey Temperament Sorter, Week Two, Diversity: The Enneagram, and Week ThreeGardner's Multiple Intelligences. Our Complete Focusing is a return to Gendlin's basic 6-step process as outlined in Instant "Ahah!" #1: Focusing -- Find Out What Is Bothering You.

COMPLETE FOCUSING SESSION: Instant "Ahah!" #1

 
Focusing: Find Out What Is Bothering You (see below) 
 
OR Focusing on Creative Projects(use link above to Week One: Creativity) 
 
OR Focusing upon Blocks to Creativity or Action (use link above to Week Two: Treasures In Blocks)
 
We are going back to the basics, reviewing Eugene Gendlin's (creator of Focusing) Six Steps of the Focusing Process.Intuitive Focusing does not always happen in neat and tidy steps, and others teach it in totally different steps or processes, but it is helpful to review the original Six Step Process that Gendlin articulated from watching actual people do Focusing "naturally." (However, if it would be more helpful to you today, use link above to Week One: Creativity for basic Focusing for next steps in a Creative Project or Week Two: Cornell and McGavin's special Focusing process for listening to both sides in blocks to creativity and action)
 
First, I will define Gendlin's Six Step Basic Focusing Process; then I will walk you through an actual Basic Focusing Exercise:
 

INSTANT "AHAH!" 1

Focusing: Find Out What Is Bothering You

� Dr. Kathy McGuire, Ph.D., 2007

 Creative Edge Focusing

 www.cefocusing.com

 

Focusing On the Creative Edge

   

      Intuitive Focusing is one-half of the two Core Skills basic to Creative Edge Focusing. Intuitive Focusing can be used any time to find out what is bothering you. Intuitive Focusing involves spending time with the vague, wordless "intuitive sense" that there is something --- something you can't quite put your finger on or put into words ---  but something definitely determining your behavior or how you feel or the inkling of an idea or solution ---

 

     Intuitive Focusing can be used not just for personal problem-solving but for sitting with The Creative Edge of anything: a piece of creative art or writing, an exciting professional problem to solve, a good feeling that has a spiritual edge ---

 

The Crux of Change

  

    In the 1960's research showed that the single most important variable predicting success in psychotherapy was, not what the therapist was doing, but the client's own ability to speak from present, felt experiencing rather than intellectualization. Dr. Eugene Gendlin of the University of Chicago decided we'd better learn how to teach that skill to people. He called it Focusing and broke it down into six steps to teach it in a self-help way. His book, Focusing (Bantam, 1981), has been translated into over 15 languages and is used throughout the world.

 

Description of Gendlin's Six Step Focusing Process

 

    First, I will describe Gendlin's  process, then I will walk you through some actual instructions below. Here are Gendlin's six steps for use of this inner, meditation-like problem-solving process in a self-help way:

 

(1)   Clearing a Space: setting aside the jumble of thoughts, opinions, and analysis we all carry in our minds, and making a clear, quiet space inside where something new can come.

 

(2)   Getting a Felt Sense: asking an open-ended question like "What is the feel of this whole thing (issue, situation, problem)?" and, instead of answering with one's already-known analysis, waiting silently as long as a minute for the subtle, intuitive, "bodily feel" of "the whole thing" to form.

 

(3)   Finding a Handle: carefully looking for some words or an image that begin to capture the "feel of the whole thing," the Felt Sense, The Creative Edge: "It's 'jumpy;'" "It's scared;" "It's like the dew of a Spring morning;" "It's like macaroni and cheese - comforting," "It's like jet propulsion! Something new that needs to spring forth!"

 

(4)   Resonating and Checking: taking the Handle words or image and holding them against the Felt Sense, asking "Is this right? Is it 'jumpy'?, etc. Finding new words or images if needed until there is a sense of "fit": "Yes, that's it. Jumpy."

 

(5)   Asking: asking open-ended questions (questions that don't have a "Yes" or "No" or otherwise fixed  or "closed" answer) like "And what is so hard about that?" or "And why does that have me stuck?" or "What was so beautiful about that moment?" or "And how does this apply to everything else?" and, again, instead of answering with already-known analysis, waiting silently for the whole-body-sense, the Felt Sense, to arise.

 

         At each Asking, the Focuser also goes back to steps (2), (3) and (4) as necessary, waiting for the Felt Sense to form,  finding Handle words, Resonating and Checking until there is a sense of "fit": "Yes, that's it." This often physically-felt experience of tension release and easing in the body, this sense of having found the right words, is called a Felt Shift by Dr. Gendlin. Dr. McGuire calls it a Paradigm Shift It can be a small step of "Yes, that's it" or a larger unfolding, a huge insight, with many pieces of the puzzle suddenly falling into place and a flow of new words and images and possible action steps. Sometimes there is also a flood of tears of acknowledgment and relief or the release of other pent-up emotions. This is an Instant "Ahah!".

 

(6)   Receiving: at each new step, each Felt Shift,  taking a moment to sit with the new "intuitive feel," simply acknowledging and appreciating your own inner knowing for this new insight. Then, you can start again at step (5), Asking another open-ended question, ("And what is so important about this?"; "And why did that have me stuck?"; "And where does my mother come into all of this?", etc.). And, again, step (2), waiting for the Felt Sense to form, step (3) finding a Handle, step (4) Resonating and Checking until there is a Felt Shift,  a sense of "That's it!", another Instant "Ahah!".

 

A First Attempt: Find Out What Is Bothering You

 

   Set aside at least 30 minutes for this first attempt. Remember, Focusing is a skill usually taught in 10 two-hour classes or two weekend workshops ---so, if it doesn't work for you immediately, don't give up! Find a nearby teacher from the Focusing Institute Listings (www.focusing.org ) or arrange for phone sessions with Dr. McGuire or another Creative Edge Consultant .

 

    But, some people are natural Focusers and just say, "Oh, yes. I've been doing this all my life. Now, I can just do it better, more predictably, whenever I want. Give it a try:

(You can read these to yourself now or into a tape recorder for playback -- or purchase  Complete Focusing Instructions CD as part of our Self-Help Package -- leave at least one minute of silence between each instruction)

 

Step One: Clearing A Space (Relaxation exercise in this case)

 

---Okay --- first, just get yourself comfortable --- feel the weight of your body on the chair --- loosen any clothing that is too tight ---

(one minute --- )

---Spend a moment just noticing your breathing --- don't try to change it --- just notice the breath going in --- and out ---

(one minute --- )

---Now, notice where you have tension in your body (pause) ---

(one minute --- )

---Now, imagine the tension as a stream of water, draining out of your body through your fingertips and feet (Pause) ---

(one minute --- )

---Let yourself travel inside of your body to a place of peace ---

(one minute --- )

 

Step Two: Getting A Felt Sense

 

---Now, bring to mind an incident or a situation that was troublesome for you this week (pause as long as necessary) --- Think about it or get a mental image of it ---

(one minute --- )

---Now, try to set aside all of your thoughts about the situation, and just try to bring back the feeling you had in that situation (pause) --- not words, but the "intuitive feel" of yourself in that situation ---

(one minute)

 

Step Three: Finding A Handle

 

---Now, carefully try to find words or an image for that feeling ---

(one minute)

 

Step Four: Resonating and Checking

 

---Go carefully back and forth between any words and the "intuitive feel of the whole thing" until you find words or an image that are just right for it ---

(one minute --- )

 

Step Five: Asking

 

---Now, gently ask yourself, "What is so hard about this situation for me?", and wait, at least a minute, to see what comes in your wordless intuition, your whole-body sense ---

(one minute)

---Again, carefully find words or an image that exactly fit that whole feeling --- going back and forth until the symbols are "just right."

(one minute --- )

---Now, imagine what the situation would be like if it were perfectly all right ---

(one minute --- )

---Now, ask yourself, "What's in the way of that?" and, again, don't answer from your head, what you already know, but wait, as long as a minute, for something new to come in the center of your body, more like a wordless intuition or whole-body sense ---

(one minute --- )

---Again, carefully find words or an image for that, "whatever is in the way" --- go back and forth until the symbols are "just right."

(one minute --- )

---Now, see if you can find some small step you might be able to take to move yourself in a positive direction --- again, don't answer from your head, the already known, but wait as much as a minute for the wordless, intuitive "feel," the bodily felt sense of an answer to arise ---

(one minute --- )

---Take a moment, again, to carefully find words or an image for this possible next step ---  go back and forth until the symbols are "just right."

(one minute --- )

---Check with your "intuitive feel," "Is this right? Is this really something I could try doing?" --- If your "intuitive feel" says, "Yes (some sense of release, relaxation), I could try that," then you can stop here.

---If your "felt sense"  says "No, I can't do that" or "That won't work," then ask yourself again, "What small step in the positive direction would work?", again, waiting quietly, as much as a minute for an intuitive answer to arise, then making words or an image for it --- going back and forth until the symbols are "just right."

(one minute --- )

---Keep going back and forth between the "intuitive feel" and possible words and images as long as you are comfortable, or until you experience "Ahah! That's it!".

(one minute or more --- )

 

Step Six: Receiving

 

---Whether a "solution" has arisen or not, appreciate yourself and your body for taking time with this, trusting that pausing to take time is the important thing -- solutions can then arise later.

(one minute --- )

 

The crux of change is just spending quiet time paying attention to the "intuitive feel."  If no clear next step arises, just remind yourself that at least you have gotten a clearer sense of the problem. Because you have spent quiet, Intuitive Focusing time with the "feel" of "the whole thing," you have started a process of change. Something new may "pop up" later, as you go about your day.

 

--- If you find yourself "stirred up" by reflecting upon these situations, use the "Present Time" exercise to separate from that reactivity and come fully back to the present:  Choose a  shape, like round or rectangular, or a color, like black or orange, and name everything in the room that falls into that category, looking very carefully at everything around you. This "outer focus" should allow you to put the "internal focus" aside until another day.

 QUICK LINKS TO E-SUPPORT, CLASSES, BLOG, ARTICLES, ETC.
 
Two Yahoo E-Groups, Creative Edge Practice and Creative Edge Collaboration, for Ongoing Support and Learning
 
 
Self-Help Package, CDs, DVD, manual English and espanol
 
Experiential Focusing Therapy manual
 
Certification Programs: Consultant/Helping Professional : Now with option of Structured Level 1-4 Listening/Focusing Training With Ruth Hirsch followed by 10 supervision sessions with Dr. McGuire. Contact Dr. McGuire for information on this NEW option
About Creative Edge Focusing (TM) 
 
Mission: bring Core Skills of Intuitive Focusing and Focused Listening, and The Creative Edge Pyramid of applications from individual to interpersonal to organizational, to all audiences throughout the world.
 
Dr. Kathy McGuire, Director
Location: Beaver Lake in Rogers, AR
These materials are offered purely as self-help skills. In providing them, Dr. McGuire is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.
Creative Edge Focusing (TM)
Dr. Kathy McGuire
Director