Sense how it feels from its point of view
Shift from how the feeling seems to you to how things seem to it: what it feels, and what its mood is.
Por que funciona
Asking "How does it feel?" tends to bring back your own opinion of the feeling ("It feels uncomfortable"), which is your point of view, not its. The Power of Focusing shows this with a teaching example and then invites the Focuser to sense how it feels from its point of view. Cornell writes that this worked better than the plain question, and that sensing its emotion or mood can bring out what it is: in her teaching example the tight place turned out to be scared or grieving.
Como fazer
- While keeping something company, notice your own opinion of it ("It's uncomfortable", "It's in the way").
- Then invite: "I'm sensing how it feels from its point of view."
- Wait for an emotional quality to come from it — scared, sad, worried, lonely — rather than thinking one up.
- Say back to it what you sense, such as "You're feeling scared," and let it know you hear it.
Evidência
Sensing from the point of view of the felt sense is taught in The Power of Focusing and repeated as a Presence phrase in the manual. Cornell's article on the origins of the method says it worked better than asking how the feeling feels. This is a teaching observation; it has not been studied. (anecdotal)
Untested. Speaking of a feeling as having a point of view is a way of attending, not a claim that feelings are separate beings; Cornell describes parts as temporary aspects of one whole self. If you feel flooded, lose track of where you are, or images will not settle, stop and work with a trained therapist.
Fontes
- Cornell, A. W. (1996). The Power of Focusing: A Practical Guide to Emotional Self-Healing. New Harbinger Publications.
- Cornell, A. W., & McGavin, B. (2002). The Focusing Student's and Companion's Manual, Part One. Calluna Press.
- Cornell, A. W. (n.d.). The Origins and Development of Inner Relationship Focusing. In The Radical Acceptance of Everything: Living a Focusing Life. Calluna Press.
Erro comum
Answering from your own view of it — what you think of it, why it is a problem — and calling that its point of view. Its point of view usually arrives as a feeling, not an analysis.
Pratique isso com IX Coach
Mais práticas para Inner Relationship Focusing: Being With the Parts of You That Feel
- Say "something in me" instead of "I am"
Change "I am angry" to "I'm sensing something in me that feels angry", so you can be with the feeling instead of being it.
- Say hello to the part that pushes back against a feeling
When a reaction such as impatience or "not this again" rises against a feeling, say hello to that reaction as well, so it is acknowledged rather than pushing the feeling out of view.
- Keep it company with interested curiosity
Check whether it is all right to be with what you feel, then sit with it the way you would sit with a frightened child: no pushing, no fixing.
- Invite what it does not want to happen
Invite a stuck feeling or reaction to let you know what it does not want to happen to you; underneath there is often something it is protecting.
- Be with the inner critic and the part it criticizes
Instead of fighting the critic or collapsing under it, sense both the critic and the part being criticized as something in you, each in its own space.
- Notice when you have merged with a part or are pushing one away
Recognize the two ways of losing Presence — becoming the part, or shutting it out — and come back to being the one who can be with both.
- Take turns with a Focusing companion
Trade time with a partner: one person focuses and leads, the other keeps them company by saying back what they hear.
Conceitos relacionados
- Focusing e o Senso Sentido, de Forma Prática
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- Trabalho de Sombra
Encontrando as partes de si mesmo que você tem ignorado
- Sistema de Família Interna (IFS), na Prática
O modelo de partes, os mecanismos por trás dele e uma leitura honesta de uma base de evidência emergente
- Voice Dialogue: Meeting the Selves That Run Your Life
Hearing the pusher, the pleaser and the critic in their own voices, so they stop running you unnoticed