Healing Trauma Through the Body: Exploring “Felt Sense” and “Focusing”
Trauma can leave deep imprints on our minds and bodies, often manifesting in ways that are difficult to understand or articulate. Traditional talk therapy, while beneficial, sometimes falls short in addressing the somatic and non-verbal aspects of trauma. This is where the concepts of "felt sense" and the practice of "focusing" come into play. Developed by philosopher and psychologist Eugene Gendlin, these techniques offer a unique and effective approach to trauma recovery, helping individuals connect with and heal their inner selves.
Understanding Felt Sense
The term "felt sense" refers to the bodily awareness of a situation, person, or event. It's a physical sensation that carries a wealth of meaning, encapsulating thoughts, emotions, and memories. Unlike distinct emotions such as anger or joy, a felt sense is often diffuse and difficult to pinpoint. It's a subtle, yet comprehensive feeling that resides within the body, offering valuable insights into our internal state.
For someone who has experienced trauma, the felt sense might manifest as a knot in the stomach, a tightness in the chest, or an overall sense of unease. These bodily sensations are key to understanding the deeper layers of trauma and the associated emotional and psychological impact.
The Practice of Focusing
Focusing is a structured process that helps individuals engage with their felt sense. It's a method of listening to the body's messages and uncovering the underlying meanings of these sensations. Here's a step-by-step outline of how focusing works:
Clearing a Space: Start by finding a quiet place and taking a few deep breaths. Allow yourself to relax and let go of any immediate concerns. Create a mental space where you can be present with yourself.
Felt Sense: Bring to mind an issue or situation you'd like to explore. Pay attention to how your body feels when you think about it. Notice any physical sensations, no matter how subtle. This is your felt sense.
Finding a Handle: Try to find a word, phrase, or image that captures the essence of this felt sense. It might be something like "tight," "heavy," or "fluttery." This handle helps you connect with the sensation on a deeper level.
Resonating: Check the handle against your felt sense. Does it accurately describe the sensation? If not, adjust it until it feels right. This step is about fine-tuning your understanding.
Asking: Gently ask your felt sense what it’s about. You might say, "What makes you feel this way?" or "What do you need me to know?" Be patient and open to whatever arises, even if it seems unclear at first.
Receiving: Welcome any answers or insights that emerge, even if they’re incomplete. Acknowledge what your body is telling you without judgment. This creates a supportive space for further exploration.
How Felt Sense and Focusing Aid Trauma Recovery
Engaging with your felt sense through focusing can significantly aid trauma recovery in several ways:
Releasing Suppressed Emotions: Trauma often leads to the suppression of emotions, which can manifest as physical sensations. By connecting with these sensations, individuals can release trapped emotions, facilitating emotional healing.
Integrating Traumatic Memories: Focusing helps integrate fragmented traumatic memories, making them more coherent and less distressing. This process can reduce the intensity of trauma symptoms and promote a sense of wholeness.
Enhancing Self-Awareness: Understanding the felt sense fosters greater self-awareness, helping individuals recognize and address the impacts of trauma on their bodies and minds.
Reducing Hyperarousal: Trauma often leads to hyperarousal, where the body remains in a heightened state of alert. Focusing can calm the nervous system, reducing symptoms like anxiety, hypervigilance, and insomnia.
Empowering Self-Compassion: Engaging with the felt sense in a gentle, non-judgmental manner fosters self-compassion, a crucial element in trauma recovery. This compassionate self-attunement can significantly enhance the healing process.
Integrating Felt Sense and Focusing into Trauma Therapy
To incorporate felt sense and focusing into trauma therapy, consider the following steps:
Practice Regularly: Dedicate time each day to practice focusing. Consistency is key to developing this skill and reaping its benefits.
Work with a Therapist: Consider working with a coach or therapist trained in focusing-oriented therapy. They can guide you through the process and provide a safe space for exploration and healing.
Join a Group: Participating in a focusing group can offer support and enhance your practice through shared experiences and insights.
Be Patient: Trauma recovery is a gradual process. Be patient with yourself and trust that each step, no matter how small, contributes to healing.
Felt sense and focusing offer powerful tools for trauma recovery, providing a pathway to connect with and heal the deeper layers of our being. By tuning into our body's messages and engaging with them compassionately, we can release suppressed emotions, integrate traumatic memories, and foster self-awareness and self-compassion. In the journey of trauma recovery, these practices remind us of the profound wisdom that resides within, guiding us towards a place of healing and wholeness.
With love,
Meg 🕊️🤍
