Protocol

  1. Pause – Stop for a moment and create a space to be with yourself.

  2. Presence – Become aware of your body, your breathing, and your inner experience in the present moment.

  3. Listening – Gently listen to what is emerging within you, without judgment or interpretation.

  4. Expression – Allow the experience to express itself through the body, movement, gestures, voice, words, images, sensations, and emotions.

  5. Connections – Observe and explore the relationships and connections between outer movement, inner movement, and the words that emerge. Notice how bodily sensations, emotions, gestures, actions, images, and language influence and reflect one another.

  6. Description – Describe the experience as precisely and concretely as possible, staying close to what is actually being felt.

  7. Symbolization – Find a word, image, metaphor, phrase, or gesture that captures the essence of the felt experience.

  8. Checking – Check whether the symbol, word, or description resonates with the bodily felt sense and accurately reflects the lived experience.

  9. Acceptance – Welcome and acknowledge what is present with openness, compassion, and respect.

  10. Gratitude – Express appreciation for the process, your body, and what has revealed itself during the Focusing experience.