Discover simple, effective ways to incorporate Focusing into your daily routine, even when time is limited.
As a Certified Inner Relationship Focusing Professional, I aim to help you cultivate a deeper connection with yourself and improve your emotional well-being. Through the practical life skill of Focusing, you can deepen self-awareness, improve communication skills, and resolve personal conflicts. In this post, I will share seven practical ways to incorporate Focusing into your daily life, providing real-life examples and suggestions that can be easily incorporated into your busy schedule.
A prevalent misconception among my students is the belief that it's optimal to practice Focusing solely once a week with their peers during Focusing Partnerships. This approach leads them to grapple with challenges or reactions to situations as they struggle to retain them until they can process them with their partner. By incorporating and emphasizing valuable tips, we can help address these common mistakes and enhance the effectiveness of the Focusing practice.
#1 - Pausing and Sensing Inwardly
The skill of pausing and sensing is a crucial aspect of the Focusing technique, and its power cannot be overstated. By taking a moment to pause, you can feel your grounding - your body, and connect with your breath - just as it is, you create a space of stillness in which you can truly engage with your inner experience.
In fact, I invite you to pause and sense right now. As you do this, you may become aware of something inside of you — perhaps as you read this — you might be curious, confused, or drowsy. Or maybe you are aware of something more like a bodily sensation like heavy, light, or dark. Perhaps a thought or an image comes to your awareness. You might possibly see a memory or nothing at all comes. Just taking your time.
So you have just experienced what it's like to pause and sense and become aware of your current inner experience, just as it is. Once you pause, you can sense. And once you sense inwardly, you have access to your whole self.
#2 - Inner Environment
In Focusing, cultivating an inner environment characterized by compassion, curiosity, openness, and patience promotes natural change, as opposed to an atmosphere of haste, frustration, or anger. As you delve into Focusing, you not only master the techniques but also come to understand the importance of the inner environment you create when engaging with your inner experiences.
The manner in which you bring awareness to your emotions plays a critical role in the process. Imagine acknowledging your feelings with a stern, judgmental attitude, exclaiming, "That part of me shouldn't be feeling that!" Now, consider a non-judgmental approach, in which you simply observe and describe your emotions without any criticism. This shift in your inner environment has a profound impact on the outcome.
While interacting with others, practice cultivating this inner environment of curiosity, welcoming, warmth, empathy, openness, and patience. Notice what happens when you approach others with this curious and patient inner attitude.
"Learn how to cultivate the inner environment for real radical, lasting change." – Laura, Focusing Specialist
#3 - Inner Resourcing
We aim to create a list of straightforward activities that effortlessly bring a sense of goodness, beauty, expansiveness, and groundedness into your daily life.
Some of my past Focusing students have shared various activities they engage in that provide support and enhance their well-being - they often perform these activities while sitting in their car before commencing their commute, during lunch breaks, or right after work. Some of their inner resourcing activities include:
- Taking a walk
- Connecting with friends in natural settings
- Admiring the beauty of a favourite tree from their office window
- Pausing to sense their body while on public transit
- Listening to their bodily sensations when making crucial work decisions
- Assisting others with small acts of kindness
- Spending time with animals
-Listening to the children playing on the street
- Sipping a hot cup of water in the morning while writing in a dream journal
Consider taking some time to reflect on the activities that have brought you feelings of goodness, beauty, expansiveness, and groundedness in the past. If it feels right, allow yourself to explore these experiences - when you're aware of something, jot it down.
Additionally, you can gently turn your attention inward and invite your body to reveal its desires or demonstrate what nurturing and supportive gestures might look and feel like. Remember to be patient - the body's responses may be slower than anticipated, or it might not have anything to share at this moment. Welcome whatever emerges, even if it's nothing. Sense inwardly with yourself to determine if what came from the wisdom held within your body feels like a supportive right resource for your whole self. Check-in with yourself if it is something you could incorporate into your future life.
#4 - Daily Focusing
You don't have to wait for your Focusing Partnership to utilize Focusing! The gentle art of Focusing can be accessed daily on your own.
A colleague of mine has successfully integrated a daily Focusing routine by incorporating brief 10-minute sessions throughout her day. For instance, you might consider practicing Focusing during your morning coffee break or just before dinner. Additionally, you could incorporate brief solo Focusing sessions before crucial work meetings or when faced with consequential decisions, particularly when a part of you feels stressed or anxious. Engaging with these short sessions can help establish a consistent practice that seamlessly fits into your busy schedule. These short sessions can provide valuable insights, nurture a sense of calm, and strengthen emotional resiliency during challenging situations.
#5 - Partner Accountability & Sharing
Connecting with a Focusing partner through text or email makes sharing experiences and insights easy and efficient. This form of communication fosters accountability and mutual support as you incorporate Focusing into your daily routines.
By sharing with a partner, you cultivate a sense of accountability, motivating you to maintain a consistent Focusing practice and commit to your personal growth journey.
Your partner can offer emotional support through empathy, understanding, and encouragement, creating a nurturing environment that contributes to your well-being.
You may gain valuable insights from your partner's routine or work together to explore new ways of practicing Solo Focusing. Additionally, discussing the Focusing process with your partner allows you to learn from their experiences and perspectives. This collaborative approach can enhance your Solo Focusing practice and deepen your self-awareness during individual sessions - ultimately benefiting you and your partner's Focusing experience.
#6 - Attend Focusing Workshops or Courses
Consider joining a Focusing workshop or enrolling in an online course to deepen your understanding of the practice while accommodating your busy schedule. These courses offer valuable insights, enhancing your abilities in a time-efficient manner.
Focusing courses often encompass essential techniques, practical applications, and opportunities for guided practice, facilitating hands-on experience. Moreover, workshops and online classes introduce you to a community of like-minded individuals, fostering connections and enabling collective learning from shared experiences.
Participating in these courses helps build confidence in your Focusing practice, encourages exploration of diverse approaches, and provides invaluable feedback from experienced facilitators. Engaging in such learning experiences paves the way for continued growth and development in your Focusing journey while maintaining a flexible learning pace.
#7 - Seek Guidance from a Focusing Practitioner
Contemplate seeking guidance from a Certified Focusing practitioner by perhaps scheduling shorter, more frequent sessions. Opting for 25-minute Focusing sessions can provide tailored support while fitting seamlessly into your busy agenda.
By working with a skilled practitioner, you have the opportunity to address specific concerns, explore individualized methods, and receive personalized support to help you progress more effectively in your Focusing practice. Want to learn more about Laura? Check out this blog where she's interviewed about Focusing and her personal journey. These Focusing sessions can also encourage consistent Solo practice, reinforce learning, and foster a deeper connection with your inner self.
Incorporating these shorter sessions into your routine allows you to reap the benefits of Focusing without overwhelming your schedule, ultimately fostering self-development and life change in a manageable and efficient manner.
You Can Incorporate Focusing Into Your Life
Integrating Focusing into your daily life can enhance a deeper connection with your inner parts; and strengthen emotional resilience and self-understanding. The seven practical strategies outlined here lay the foundation for a consistent Focusing practice that fits effortlessly into your busy schedule.
Stop feeling anxious and stuck - access your intricate bodily Felt-Sense so your life can move forward in all the ways it needs.