Focusing (Gendlin) is a gentle way of paying attention to what your body is holding, without trying to change it.
It helps you notice subtle feelings or sensations and listen to what they might be telling you, at your own pace.
There’s no need to analyse or force insight — simply noticing is enough.
Focusing (Gendlin)
Close your eyes if you want. Move at your own pace and simply choose what fits.
1. Clearing space
Gently notice what feels loud or urgent, and set it to the side for a moment so there is room to listen.
2. Felt sense
Let a vague body sense of the issue form—an overall feeling rather than a clear thought.
3. Finding a handle
Find a word, phrase, or image that fits the felt sense, even if it is only approximate.
4. Resonating
Check the handle against the felt sense and notice if it matches or needs adjusting.
5. Asking
Gently ask what this felt sense needs, or what it wants you to know right now.
6. Receiving
Wait and receive whatever comes—words, images, or a small shift—without forcing it.