FOCUSING ON THE EMOTIONS* OF DAILY LIFE A GUIDE FOR THEIR MAINTENANCE Or How to change without trying too hard by Ilan Shalif (Ph.D.) Originally written in Hebrew by the author and assistance of associates Copyright and responsibility - I. Shalif Submitted by I. Shalif E-Mail gshalif@netvision.net.il Home Page Snail-mail: Ilan Shalif P.O.B. 13331 Tel-Aviv 61132 ISRAEL The right to copy sections of this booklet or even all of it is granted to all, on condition that it is done without textual or spelling errors and with no commercial intent or monetary profit. In copying or quoting, the source may be mentioned but it is not mandatory. ___________________ * The term "emotions" stands here as a representative for the general content various aspects of which are called by the different names of, "emotions","passions","moods","feelings","the subjective experience", "felt sensations", "felt bodily sensations", etc. The reason for this choice - if not obvious - can be found in the following chapters. THE CONTENTS What "Focusing" is and what it is not 1. Prologue "It is all in the head" So what? 2. For whom the following chapters are intended and for whom they are not The good news: The bad news: Respect for the suffering Only improvement The vengeance of psychology 3. How and why to read this book 4. Key to concepts, abbreviations and strange words 5. Do it yourself - now! I. A warning for beginners II. First stage - the beginning steps of guided sensate focusing First step - know thyself Second step - finding the exact address The third step - more intimate acquaintanceship with sensations The fourth step The fifth step The sixth step Summary of the first stage III. Daily Focusing 1. The nape of the neck 2. The facial muscles and the vocal cords 3. The mouth 4. The muscles of the body in general 5. The common excitations and itching 6. The general survey 7. Focusing on the emotional expressions of others IV. Second stage - recycled emotions (for very advanced focusers only) Why to recycle Why not Psychoanalysis? Hurrah for the practical leftism A - Reconstruction of neglected opportunities B - Lost & Found C - Changing behavioral patterns D - A violent patrol E - Popular scientific literature, art works, nostalgia F - A most violent patrol G - The provocations V. Synthetic emotions or "remedy before disaster" VI. Special projects - for advanced focusers only VII. Impossible missions??? 1. Steps to be taken against psychosomatic disturbances 2. Increasing the pleasure derived from smoking or curbing the habit The first step - preliminaries The second step - getting acquainted with the habit The third step - the beginning of the real struggle The fourth step - the real struggle itself The fifth step - branching to restrictors and abolitionists The sixth step - the decisive struggle The seventh step - the final assault Regular maintenance Vicarious focusing on smoking 3. Regulating the sexual functioning and reducing disturbances 4. "Cultivating the voice" and the reduction of tension 5. Controlling the body weight First step Second step Third step Fourth step Fifth step Sixth step VIII. Concluding remarks 6. A short guide for the focusing "coach" I. General recommendations for professionals II. The main body of the guide to the focusing "coach" A general introduction The first focusing session The first step of the first stage The second to fifth steps The sixth step Summary of the first session The following sessions 7. The emotions What are the emotions The biological basis of the emotions The basic emotions The list of 15 basic emotions: The essence of emotional phenomenon How are the emotions of daily life created? The emotional experience 8. The activation programs 9. Ad hoc activation programs 10. Supra-Programs 11. The emotional supra-programs 12. The cover-programs 13. The trash-programs Why are programs trashy? Common roots of trash-programs 14. How it really works Paying attention Biofeedback or how the head works "Illegal" feedback or "how the trash-programs are hunted" The lost paradox Selected Bibliography Supplement: A form for marking the time when bad habits are activated WHAT "FOCUSING" IS AND WHAT IT IS NOT The General Sensate Focusing Technique (To be called sometimes in the following chapters by the short form of "Sensate Focusing" or simply "Focusing") is first and foremost an easy and systematic way to influence one's emotional climate and to deal with each sensation which comes to one's attention. By investing a small part of your mental resources in focusing on the plethora of sensations occurring in daily life, with the added consideration of topics worth focusing on - you will be able to achieve nearly everything. Using this technique, you will be able to influence the course of your whole life, and each detail in it as well. With this technique you can relieve tensions, pains and any other unpleasant sensations and feelings; put end to psychosomatic disturbances; and even resolve indecisiveness. The technique can also be used at will to change single habits or even the personality. Sensate Focusing is not a new kind of meditation. It is not a relaxation of the mind resulting in its freedom from thoughts and feelings. Although focusing is not an emotional storm and does not need physical effort, it is not a peaceful rest. Focusing is really a kind of struggle: a fight for freedom - done everywhere and every time you choose to dedicate part of your resources to it. It is still a fight even when done in an armchair and when the felt sensations focused on are only mild or even pleasant ones. Focusing is the struggle which will free you from the invisible emotional shackles you still endure. Focusing is not an artificial activity or a fast trick to be used by professionals who treat you. It is neither a cult nor any other ceremonial activity. Focusing is just a natural activity you do many times a day - alas it is done by you half consciously, for too short periods and in a very inefficient way. The development of the ability to take the various steps of "Sensate Focusing" in your daily life, and getting into the habit of paying more attention to the various sensations of the body, are like other measures taken to keep the body in shape - with the investment of a small amount of resources and effort you will achieve a huge improvement in life quality and prevent many troubles. 1. PROLOGUE Who of us has not experienced a stomach ache (or at least butterflies) before a test or examination or an important interview. Who of us has not felt a `pinch' in his* heart when he sees the loved one who broke his heart, pass in the street, arm in arm with another. Who does not feel a lump in his throat on learning about a tragedy that has happened to someone close. Whose anger was not aroused many times upon witnessing evil or injustice. Who of us is completely free of events of bottled fear - the kind that makes us feel tense but does not allow us to relate it to a specific or defined thing? Who has not felt depressed, or just in a bad mood that goes on and on... ________________________ * Everything hereafter is directed towards both sexes. Therefore, for the sake of economy, only the male form will be used - biased of course by the gender of the main author. This choice does not express in any respect, that the male is superior to the female in any way. ------------------------ "It is all in the head" Since the main psychological processes discovered by scientific research became common knowledge, people regard most of their troubles as stemming from their mind: their obsessive thoughts, the unacceptable emotions, the bad feelings and moods, the various urges and desires, the psychosomatic ailments... and every thing that makes us feel guilty. All these and more, are regarded as the result of fast and unconscious processes occurring in the head incessantly. These days, even cancer is regarded as a psychosomatic malady and psychological factors are said to be an essential part of the cure. Actually, all the important functions of the mind and body, all that we do and feel and nearly all that happens to us, is the result of the working of programs of the mind. Just as the focusing on the feedback of the measuring instruments of the "biofeedback training" enables one to change physiological functions like "brain waves" and electrical conductivity of the skin - so can the focusing on the sensations of the body change the programs of the head which are involved with them. That is the why the general sensate focusing technique will enable you to change anything which is dependant on you or your mind. So what? The technique was developed for people who are no longer willing to relate to their emotions like the weather, about which one speaks about it but does nothing at all to change. The technique (and the book too) is intended for these who are dissatisfied with the quality of their lives and the accepted ways of changing it (or getting reconciled to it). Therefore, I sought for a better way to manage the human emotional life. I looked for a technique or a certain practice which would enable one to organize the variety of one's sensations and emotions in a systematic and comfortable way. I searched for something more effective than the archaic techniques developed in the Far East throughout history. I looked for something more available than the various kinds of psychotherapy known at that time* had to offer. __________________ * Only while working on the English version of the booklet did we find the enlightening book of Professor Eugene T. Gendlin - Focusing, Bantam Books, New York, (revised edition) 1981; and established connections with The Focusing Institute, Inc. of Chicago, Il., U.S.A. Eugene Gendlin and his group have found, after meticulous research, that the gains achieved during psychotherapy are restricted to certain kinds of patients. They have found that these patients spontaneously focus on their felt sensations during their psychotherapy. They have also found that people can be taught the focusing procedures - in and out of psychotherapy settings. They concluded that the focusing by itself, even without the help of a professional therapist, guide or coach, can solve people's psychological problems. ------------------ I sought something more natural than the use of chemicals (Alcohol, Drugs, Tranquilizers, "Sedatives" etc.), so common in Western culture. I was looking for something suitable for every one. Something that anyone could do in parallel with other activities, as a part of daily life. I searched during the eighties (mainly 1985 to 1990) - and found - something suitable for the "Healthy" and not harmful for those who are "Unhealthy". Something that can also be done without a guide, a coach or a therapist. The technique was developed in parallel to studies and research in the emotional field which culminated in a Ph.D. Most of the development of the technique was carried out with about two hundreds people - most of whom were between the ages of twenty to forty. It was carried out during semi- structured sessions and was characterized by informal relations. After seven years of training with the new technique, it was found that previous participants continued to practice their acquired proficiency in focusing after the cessation of the weekly meetings. However, most of the veterans do it less intensively unless in deep trouble. The contribution of those who took part in the development of the technique was not restricted to being passive subjects. Many of them searched for short cuts and new tactics. Some of them even tried to teach others how to use the technique. The names of those who helped to develop the technique and in the authoring of this book, as well as those who helped with the booklet will not be mentioned individually. The acknowledgment of their precious part is represented in the title of the booklet by the word "associates". After locating new ways to manage the emotional and sensual part of life, it seemed suitable to share it with others. It was first published as a non-commercial booklet of the "do it yourself type" (1989). Then, the essential parts of it appeared in a daily newspaper. In both (as well as here), the readers were invited to try the new technique and to contact me for clarifications and feedback - and indeed, many of them did so. You are here offered a book - for reading and application - which is a revised and advanced version of the first Hebrew edition of summer, 1989. In spite of the improvements, this edition too is designated only for those who are not very choosy, and for those who can be shown the preliminary results - even when only half the work is done... The publishing of this book has two main goals. The first and most important is to enable you to change your emotional climate. If your application of the new technique does not solve all your problems, at least it will change the way you look at them. The second - and only slightly less important goal, is to enable you to take part in the development of this technique, in the improvement of its presentation and in the enlargement of the circle of its users. Thus, you are invited to send your comments by E-mail, or Snail mail. 2. FOR WHOM THE FOLLOWING CHAPTERS ARE INTENDED AND FOR WHOM THEY ARE NOT? If your main goal at this moment is to read about functional means or practical ways for improving your interpersonal relations, about better ways to cope with the world you are in, or recommendations for change to introduce into it, you are reading the wrong text. This book is not even a guide for analyzing or solving problems of life by effective thinking methods. The sole substantial usefulness anticipated from the casual reading of this book is that you may broaden your mind a little. On the other hand, if you use the knowledge and the exercises of the chapter "do it yourself now", you will have the ability to influence purposefully your feelings and sensations by giving them systematic attention. The good news: It is reasonable to expect that after not too long a period of training, you will be able to lighten gradually: unpleasant feelings, sensations, moods and other bodily sensations felt, by means of concentrated attention. Most of the time, you will be able to reach such a state after several seconds of concentrated and focused attention paid to them (to be called hereafter "focusing"). At the beginning of the training and even afterwards, when difficult cases are encountered, changes will be felt only after a minute or even several minutes... After a relatively short period of training (sometimes even during the first hour) you will profit immensely from the application of the focusing technique. You will be able to use your newly acquired knowledge for targets more significant than only elevating low moods and easing hard feelings. You will also be able to achieve such objectives as solving long standing interpersonal problems, internal conflicts or getting rid of damaging habits. The bad news: However, these latter aims are not easily obtained. They require preliminary attainment of suitable skills and proficiency in the new focusing technique - i.e., proficiency in concentration on the felt physical sensations of the body, and the no less important skill of the recycling of the relevant emotionally loaded contents. Moreover, not just a few people are "stuck" with nearly permanent or recurrent nasty sensations or feelings or moods. Few of these unpleasantness-es are really very difficult and are relatively resistant to quick solutions. It is especially so when they are the result of a real and very meaningful event, where the results and consequences do not pass quickly. In these instances, a significant result that is more than just momentary relief is not easy to achieve. It may be felt only after the accumulation of an hour or even several hours of focusing, spaced over a period of a few days or weeks. In the early stages of focusing, the only significant improvements one can expect - and succeed in achieving as a reward for diligent work - are only within the domain of one's emotional climate. Long-term results and basic change in the emotional and behavioral routines (habits, temper, long term moods, "personality trends" etc.) are even harder to achieve. Besides the proficiency in the technique, the more serious objectives require a lot of systematic activity over an extended period of time. These objectives are seldom achieved without weeks and months of diligent use of the various tactics of the technique - in accordance with the guidance offered in the guide - chapter 5. During the search for the limitations of the technique many difficult goals and problems were encountered. However, I have not yet encountered an impossible one. Perhaps you will have greater success! Respect for the suffering Before you continue to read this booklet - BE WARNED!! Too much use of sensate focusing (giving a lot of concentrated attention to the felt sensations of the body) can bring about irreversible results. The exercises and steps which will be discussed in the "Do it yourself now" section, may bring an irreversible change in the quality of your life or even in your personality. Those whose suffering, deficiencies and inadequacies are precious to them and those in whom human suffering gains more respect than compassion or pity - will do themselves a favor if they refrain from reading this book. These people who find it very important not to change, will be wise not to take any of the various steps in the training in sensate focus. Even a single execution of one step of the preliminary stage can cause the beginning of processes which will bring about an irreversible change. It seems that the manner in which the text of this book relates to sensation, emotion and to human suffering may seem inappropriate to many. The treatment of this domain might seem to them too matter of fact - and thus, disrespectful. My approach may hurt the feelings of those with afflicted souls and those dealing too seriously with literature and poetry. Here we apologize for this unintentional, but alas unavoidable aspect of our de-mystification and banalization of the emotional phenomena. The contention that emotional and other felt sensations of suffering can be relatively easily eliminated (or at least got rid of when encountered) will probably anger many opinionated people. It will anger all those who attribute an important positive value to human suffering. It will most anger those who delegate the bulk of human suffering or even all of it to a divine source. I do not share the opinions of those mentioned above, nor do I share the belief of those who are, in principal, in favor of the eradication of human suffering, but tactically, believe that "the worse it gets, the quicker it gets better". Moreover, I do not believe in any purifying effect of suffering. Therefore, I do not see even one reason to be lenient to the feelings of the various sorts and creeds of overt or covert sadists and masochists, nor do I feel any inclination to ask their forgiveness. Only improvement Alas, in order not to infuriate those who see the main root of human suffering within the inappropriate social order, it is emphasized here that the ideas and suggestions presented in this book are not intended to replace the striving for a better social order but to supplement it. However, the accumulated experience of many trainees shows that even before any significant improvement in the social order is achieved, alleviation of personal suffering is possible. The first steps of the disentangling of the unpleasant emotional complexity - already achieved in the beginning of the training in sensate focusing - start to contribute to this end. This, and the achievements of the following steps, enable the individual to distinguish better between the contributions of the various factors to his suffering. This distinction allows - quite early and even before all internal and external harmful factors have been neutralized - the mobilization of resources available to the individual. This mobilization makes the dealing with all sorts of factors easier. Thus, the sensate focusing processes enable the individual to improve the quality of his life - even before any environmental change takes place. For those who are active in the struggle to change the social order because of the prevailing unnecessary suffering involved within it, the freed resources will enable them to do so in a more successful and human fashion. The vengeance of psychology The popularity of dealing with psychology in the past decades, has resulted in an increased awareness of the different processes which occur within the individual. The general knowledge about these processes - already accumulated through systematic research and "field work" - is huge. That part of it which is accessible to all, is still too small, but it is also on the increase. There are also more people who are no longer content - and thus do not consent to leave their feelings and "emotional problems" to the professionals who specialize in this field. This trend is similar to the spreading tendency to take part in sports and other physical activities for health and body maintenance outside of any formal framework or organization. This tendency expresses - among other things - the wish to eliminate the monopoly of orthopedics and other specialists on the maintenance of the well-being of the skeleton and muscles. Similar tendencies can be found in the wide stream of movements for the liberation of the individual from the reign of "Professionals and authorities in their field". This stream expresses the growing tendency of people to take responsibility for their own functioning and place in the world. ("Eliminating School" and "Medicine's revenge" of Ivan Ilitch are among the outstanding books aimed at achieving this end through "destructive" means. They try to do it through their contribution of "Exposing the conspiracy of the experts of the establishment".) There are also "constructive" means to meet this end. Many people take the trouble to make organized knowledge - based on applied sciences - available (accessible) to the layman. They take the pain to "translate" scientific findings and professional publications into texts written in everyday language, and invent new techniques of the "do it yourself" type. And so, the previously mysterious knowledge of the chosen few becomes intelligible to the ordinary person, who with this help can becomes independent of professional assistance. The knowledge accumulated by me and my trainees and brought to this book - and especially that which is brought to the chapter "Do it yourself" is of the "constructionist" kind. It contributes our share to the growing body of knowledge that enables the liberation of the individual from total dependency on professionals. This growing body of knowledge contributes more than any other modern factor to the growing feeling of the freedom of people in modern times. One is no longer forced to choose, again and again, between self-neglect or fearfully submitting to the experts - to whom one has to apply for every little malfunction of one of the systems. How lucky we are that the strength of the resistance of the professionals and their ability to take revenge for their lost exclusiveness is not like that of the gods... who according to the Greek mythology punished Prometheus for divulging the secret of fire to mankind. 3. HOW AND WHY TO READ THIS BOOK This booklet comprises chosen topics from a wider domain - chosen for their essentially, for the explanation of the practical guidelines offered to the reader, or the concrete steps suggested to him. It belongs to the fast growing "Do It Yourself" library. It's main message is "Feel It Yourself" and it is mainly intended for three types of readers: The first type consists of those who relate to their emotions as a factor which contributes a great deal to their lives. They regard the feelings of the daily life experience of human existence as a blessing that enriches them - and not as a calamity or pathology. This way of relating to emotions is characteristic to most of the Bohemians and other people active in various fields of the arts. Recently, it has become the main mode of relating for wider circles of society. Lately, the increase in this mode of relating to emotion is overwhelming, and it is prevalent even among very "sane" people. The main contributing factor to this phenomenon is the very fast growth in the number of those who believe that "life should be a valuable experience that is worth living and not a purpose, mission or punishment". The second kind of person this booklet is meant for is the increasing number of people who are aware (at least partially) that emotions are not only something that happens to them or to others. These people are from the growing sector of the population who are involved with interpersonal relations to a great extent. Because of their training and occupation they become progressively more aware that their emotions - as well as those of others - are something that they use (and manipulate) for different purposes. Many of these people feel or think that it would suit them to become more sophisticated users. The third kind of potential readers are those to whom the topics dwelt on in this booklet seem very familiar. This group of potential readers includes all those who have discovered in a vicarious way or by chance or because of ideas they have picked up somewhere... the curious effects of the willful manipulation of the attention paid to the felt sensations of the body. Many of them have found, by themselves, that the concentration of attention on the common headache - if done persistently - tends to weaken it or even cause it to disappear. Some of them generalized from the headaches to the unpleasant sensations of other parts of the body. A small minority even applied this to the more vague and hard-to-place feelings and moods. This kind of potential reader also includes all those individuals who are used to being "in touch with themselves". For many different reasons, people get into this habit. Having this trend - intentionally or unintentionally - they are used to `listening' to their physical sensations and thus, to all the felt senses of their feelings, emotions, moods, passions, etc. So: If for one reason or another you wish to improve your understanding of the human emotional system and its functioning, and especially if you wish to improve the functioning and quality of your emotional system - this booklet is meant for you. If all you want is only to improve the quality of your ongoing feelings and moods or a certain aspect of your life - this book is for you too. This book may also be useful to professionals whose work is involved with the emotional systems of others. We hope they will not misuse it. The reader who wants to become acquainted with the emotional domain as a whole, before taking steps to change it, is advised to read first the theoretical chapters. The reader who is more interested in the practical side of the new technique is advised to start with chapter five entitled "Do it yourself now", which is a guide for training oneself in the use of the focusing technique. Readers who work in the domain of the social sciences, are advised to read the following chapter as a summary of the theory and the concepts of my version of the sensate focusing. Whenever you come across unclear concepts or suggestions, do not try too hard to understand them. Even if you are an arduous reader or a "groupie" of the sensate focus technique, it is better to skim or skip the uninteresting and the unclear parts when encountered for the first time. The process of building the new network of knowledge and meanings introduced by this booklet takes time. Often, grasping the new knowledge as a whole is a precondition to the real grasping and understanding of many of its details. So, do not be too harsh with yourself (and with us - the authors) and do not expect to grasp everything from the first reading. If this skipping and skimming prevents you from gaining anything from the first reading of the booklet - and rereading does not improve the results - give the booklet to someone else. Why should you be the only one to suffer?! Readers who are interested in topics that are mentioned but not explained in the booklet in detail, are invited to write us about them (or even to phone). They may get a copy of the preliminary drafts dealing with those topics, which, for one reason or another, were not included in this edition. 4. KEY TO CONCEPTS, ABBREVIATIONS AND STRANGE WORDS* ___________________ * Actually, this chapter can be regarded as a condensed preliminary introduction or a summary - to be read as a unit by itself. Therefore, the order of the items included in it is not alphabetical. After the first reading, or without it, it will serve you as a short dictionary. ------------------ The concepts 2. Activation Program 6. Feedback 4. Ad Hoc Operation Programs 7. Felt Sensation 3. Basic Emotion 5. Input or Feed 1. Basic Emotional structures 14. Sensate Focusing 12. Biofeedback 11. Socialization 13. Natural Biofeedback 16. Subliminal Perception 15. Cognitive Processes 8. Supra-Program 17. Cover-Program 10. Trashy Supra-Program 9. Emotional Supra-Program 1. Basic Emotional Structures are approximately 15 - 20 neuro-biological structures of the brain. Their main components are located in various parts of the "Limbic System", which is an archaic part of the brain. Each of these structures is a relatively independent part of the emotional system and is in a reciprocal relationship with nearly all the other systems and subsystems of the brain and body. Each of the basic emotional structures is in charge of the continuous appraisal of the condition of the individual, with regard to a specific aspect of his existence as a human being and as a living creature. The ongoing appraisals are done for actual, potential and hypothetical circumstances and activities - directly and indirectly related to the individual. The appraisal of each is like a point moving along a continuum located between two opposing poles, the content of which is specific to it. For example, those of the structure in charge of assessing the amount of present and future dangers, are made along the "Fear-Serenity" continuum which is better known as the Basic Emotion(3) of "fear". These appraisals are conveyed to the other subsystems and culminate as specific behaviors, as internal and external communications, as various physiological and cognitive processes, and as subjective experiences. 2. Activation Program or Activation Plan or Scheme: is a pattern for the activation of processes in the mind and body, stored in the memory. Usually it does not operate by itself but by means of a temporary ad hoc operation program4 constructed for the specific occasion from various programs already stored in the memory. 3. Basic Emotion: is the most common name for the combination of the individual brain structure of a basic emotion and the activation program(s) of this structure. Each of the basic emotions includes a program or a subprogram for the perceptual component; for the integrational one; for the intra-body activation one; for the behavioral one; and for the expressive one. Each of the basic emotions includes also a program for the component which is responsible for the subjective experience of the activity of that basic emotion. At the beginning of the life of an individual, these structures are activated and operated by innate "Activation Programs"(2). Later in life, these structures are operated by dynamic combinations of the innate activation programs and a plethora of acquired ones - mainly built in the early years of life (to be called, in the following chapters "Supra-Programs"(8). 4. Ad Hoc Operation Program is a temporary structure of (or in) the memory, which was built in order to execute one of the many functions and processes of the mind, body and behavior. It is based on activation programs, previous experience and other materials already stored in the memory. Taking into consideration the specific circumstances of the moment, it is built anew for each occasion, by the ad hoc operating programs active at that time. Each ad hoc program includes within it more or less clear and detailed expectations about the relevant future - the course of the executed program and results - and a subprogram for concurrently checking (while it is being executed) the congruity between what is expected and what is actually happening. When needed, this component supervises the introduction of changes into the executed program and in all the relevant activation programs. This part of the ad hoc program is the main agent of improvisation, learning and change. 5. Input or Feed is the process of transferring energy, matter or information, or all of them, from one source or various sources, continuously, on schedule, sporadically or vicariously, to any destination that is capable of absorbing it. 6. Feedback is a type of transfer of input (mostly to be used as information) from one part of a system (the feeding one) into a process which goes on in another part of the system (the one which is fed) caused by previous or concurrent input from the part which now gets that input in return. In daily life, this concept is frequently used to label the information regarding the influence of previous activity, behavior and speech - of the target of the feedback, on its source. 7. Felt Sensation or "felt sense" for short is the name of those sensations of the body of which we become aware. All of them are related to mental processes. Frequently, when attended to, they are organized and felt as a meaningful whole. These sensations derive from five main sources: a) All the time - the ongoing activities of the subjective experience components of the basic emotions. b) During low levels of activity - natural biofeedback resulting from the influence of the other components of the basic emotions on the various receptors of the sensorium of the body. c) While in actual activities - processes involved with locomotion and other purposeful behavior: actual one, tendencies and preparation for future ones are the main suppliers. d) When things are as usual - the somewhat less prominent suppliers are those of the biological equilibrium maintenance systems, and of other routine internal information about the state of the organism, supplied by the sensorium. e) Most of the time - the ordinary and the extraordinary stimulations of the body by animate and inanimate agents. Included here are, among others, the pains and other sensations inflicted on us by accidents, by bad habits and by malicious acts or negligence on the part of others. 8. Supra-Programs or Supra-Plans are complex brain activation programs which were built during the course of the life of the owner. They are based mainly on innate programs, on supra-programs that were built previously (of innate ones), and on the accumulated memories of the activations of programs in the past. The building of a new supra-program involves various kinds of trial- and-error - actual and imaginary. It is usually based on previous drafts and versions of that supra-program, and relevant ad hoc operation programs which were built in the past. Besides the other components from which a supra-program is built - every supra-program also contains emotional components. 9. Emotional Supra-Program is a supra-program in which the weight of the emotional components is prominent. Often the activation of the emotional components of the emotional supra-program causes an explicit subjective emotional experience or at least a feeling, mood or some sort of a felt sense, which one can attend to. For the ordinary adult in our culture the emotions become over the years, more a result than a reason for activity. This process is responsible for the progressively diminishing part taken in our life of the supra-programs in which the weight of the emotional components is very prominent. For example, for a grownup man with a broad education, figuring the multiple of seven times four usually does not involve supra-programs highly loaded with emotional components. However, if the seven represents the number of payments he has to make; and the four is the amount of thousands of dollars in each payment; and zero is the sum of his assets and credit - it is most probable that the above computation will involve supra-programs that are heavily loaded with emotional contents. 10. Trashy Supra-Program or in short - Trash-Program is one of the many important but malfunctioning supra-programs which were constructed during a person's life time. Though their functioning might have been reasonable at the time, it is no longer so. The existence of such programs (plans) is possible mainly because a regular regime of mending and updating of activation programs is not customary in our culture. This is so, since even the most important instances of felt sense related to the ongoing activation programs which are the most crucial feedback about the parts of programs that need repair, are seldom attended to. This is mainly because the members of our modern culture are advised not to devote "too much" attention and other mental resources to their emotional processes. The habit of ignoring sensations of the body, originating from physical, emotional and other mental sources of felt sensations, is itself the result of a Trashy Supra-Program. It was built into each members of our culture, during the long processes of education and socialization11. These activation programs are called "Trashy" because their daily activation, without the proper updating so much needed, causes life to have the kind of low quality that is called colloquially "In The Trash" or "life in the garbage pail". 11. Socialization is a general name for the process of bringing up the newborn till they are mature members of society. Most of the efforts of those engaged in this task are devoted to the creation of the supra-programs of the young (though they seldom know it, and think that they are teaching and educating them). The roots of the main trash-programs of a person can be traced back to these processes. 12. Bio-Feedback is the shortened name for the feedback people receive from their biological systems - originally given to the information individuals received from instruments, while they are measuring ongoing biological processes of their body. It is usually connected with the word "training" to create the concept "biofeedback training". This kind of training is supposed to enable people to control measurable biological processes of their body, in spite of the fact that they are usually unaware of them and the way they succeed in doing it. (We can become aware of only part of those when they reach extreme levels.) 13. Natural biofeedback is a longer form of the term "biofeedback". It will be used instead of the shorter one, in order to stress the difference between the two main kinds of feedback: the instrumental bio-feedback described above and the natural biological feedback. In contrast to the former, in which the feedback is supplied by instruments, in the latter, both the information and the means of its communication are biological. For instance, a tense muscle can supply us with an indirect instrumental feedback about its tenseness when we attach to it the electrodes of a Myo graph. We - and our central nervous system - also receive from the same muscle a natural and more direct biological feedback which comes from the tension-sensitive receptors of the muscle via nerves. It seems that the internal processes initiated by natural or instrumental biofeedback - are the only processes that can update the Trashy Supra- Programs. We can enhance or weaken the influence of the natural biofeedback on the various activation programs of the mind at will and in a relatively wide range. When we want to weaken its influence, we only have to divert our attention from its source or mask it by a supply of competitive inputs to awareness. When we want to enhance it, we usually have only to increase the amount of concentrated attention paid to it or curb the influence of its competitors. The General Sensate Focus technique and Gendlin's Focusing are essentially systematic procedures, aimed at the enhancement of the influence of the natural biofeedback, on the processes responsible for the mending and updating of the various activation programs. (Though Gendlin does not use this kind of conceptualization.) 14. Sensate-Focus(ing) or Focusing: The act of concentrating attention on a sensation at a point of the body, or to that of a region (small or large) or to the totality of the sensations felt at the particular moment. It can be done relatively spontaneously and it can also be done deliberately... and even as part of a schedule. It can be done for a very short time (for a second or two) and it can also be done for longer periods that sometimes continue for many minutes or even for a whole hour. Masters and Johnson, the famous sexologists, have used this concept and activity in their work and writings since the early sixties. They developed a most practical and directive program for overcoming problems of the sexual functioning of couples. The key concept to their program and the main remedy for this problem is the sensate focusing. The participants of their program are trained through progressive steps, to focus during fore-play and intercourse on sensations of the body that are related to the erotic zones. This technique helps the trainees to acquire the habits needed for mutually satisfied sexual relations. Thus the remedy for their specific problems is achieved. 15. Cognitive processes is a technical term for the different kinds of processing information done in the brain while it deals with the new input and with the older ones that are stored in the memory. It is mainly used to define higher level processes the products or results of which are accessible to the awareness and logic or potentially so. It was usually attached to the objective non emotional perceptions and verbal conceptualization or thinking. These are named now "the cold cognitive processes" in order to differentiate them from the more emotionally loaded ones - "the warm cognitive processes". 16. Subliminal - perception or sensation - is the term used to define the input of a process to the subsystem of the awareness when it does not engage our consciousness. This can happen when the input is too weak to begin with, when psychological "defenses" and other filtering processes - the "Cover-Programs"17 - weaken it and when we consciously choose to attend to something else. Though we are unaware of them when in this condition, they may still have a profound effect on all the ongoing processes of the mind - mainly on those that are outside of the awareness. Even when they are subliminal, we can influence them consciously in a systematic way. For instance, when a sensation becomes too weak to discern, we can still continue to concentrate our attention on its source of origin in the body, and thus continue to enhance its effects on the other ongoing processes. 17. Cover-Program is a kind of a Supra-Program8 that serves to prevent or to weaken the activity of other supra-programs and to prevent or restrict their intruding into the awareness. Sometimes the covering affect is applied only (or mainly) to some of the components of the emotional supra-program - mostly to those that are available to the awareness. The most prominent cover-programs are usually called "defenses". These defences - as the name implies - are supposed to be a system of mental processes which protect us from becoming aware of forbidden material or unwanted and damaging emotional experiences. The cover-programs take part in regulating the allocation of the limited amount of brain resources and the limited capacity of awareness to the various tasks at hand. They are valuable and faulty in all the ways the other supra-programs are. The main problems the cover-programs cause us - during focusing and during the spontaneous attending to the natural biofeedback - are the restricting, diminishing and weakening of the appropriate felt sensations(7) needing focusing. As a result, the updating and mending of the "covered" programs is limited. 5. DO IT YOURSELF - NOW! I. A warning for beginners Caution!!! You are now starting the maintenance of your central life system! Even when life is at its worst, and is "deep in the garbage pile" - hasty actions can make things even worse. Though none of the people who have used the proposed procedure reported harmful effects to their system, one can never be sure whether or not you, or any of the other future users are the exception to the rule. So, do not be a hero! Do not try to challenge too many unpleasant emotions or bad feelings while you are only on the first steps of the new procedure. Do not do it even if you take all precautions and responsibility. Moreover, consider the fact that previous users reported that concentrated attention to a sensation or a feeling may sometimes strengthen it temporarily. They also reported that, frequently, the unpleasant feeling focused on can unexpectedly change into another intense and unpleasant one - before relief comes and saves you. Therefore, the use of the suggested procedure for the self-maintenance of the emotional system - without an experienced friend or coach - is not recommended to those at "high risk" for emotional flooding or acute psychosomatic disturbances. These reservations are also relevant to those who are in intensive medical treatment, intensive psychotherapy or any other intensive therapy or think they need it - whatever the reason may be. It is not recommended to be self-applied by those who are cowards or only very anxious as they are liable to get an anxiety attack. However, if you are really curious or of the inquisitive type, or just want a basic improvement in your feelings or a complete betterment of your emotional climate - you are invited not merely to read the following pages, but also to take the following steps: II. First stage - the beginning steps of guided sensate focusing First step - know thyself After reading the beginning paragraphs, you will be advised to take a small tour of your body. The starting point may be the place you are usually aware of or feel once you have "decided" (or discovered or discerned) that you are in a bad mood, or that you have unpleasant emotions or feelings or sensations. It is recommended that you choose as the starting point, the place where you are now feeling the worst. Usually this point is located in the intestines, chest, neck, or the head. Less frequently it is located in the nape of the neck, shoulders, back, feet or hands. Sometimes it is hard to find a more accurate address to those feelings as many of the parts in our body have scientific names which are not part of our daily vocabulary. Another contributor to this difficulty is the common lack of proficiency in focusing attention on feelings and sensations that are of a low or moderate intensity. After you pay a brief notice to the starting point, start to scan slowly the various regions and organs of your body. Pay attention, for a short while, to the various sensations of each - whether you can define them as pleasant, unpleasant or neutral. It is recommended to start the tour in your body - now After completing the first tour, it is worth doing again - parallel to reading the following paragraphs: The head: One can feel pressure or pain or various unpleasant sensations in different regions of the head or in all of them simultaneously. The most common place for those feelings is in the front of the head - in and around the eyes. A lot of itching of various intensities is also felt there from time to time, mainly on the scalp. The face: Though it is a part of the head it is entitled to a name of its own. The 23 pairs of muscles of the face are in permanent and close connection with the emotional system. Their connection is specially strong with the active ad hoc programs4 of the moment - mainly with the "trashy"10 ones, the parts and procedures of which are emotionally loaded. The most active region of the face is that of the mouth. Most of the problems here are mainly esthetic. The intense ones are expressed as furrows, distortions of the face or a tightened mouth. Less often there are "ticks" or a general hardening of the face muscles and jaws. The nape: (and especially the root of the head): This is the upper end of the long muscles of the back. These muscles - especially of the upper end, are the source of headaches and other bad feelings or discomfort of the head. Various activation programs (2) use the controlled hardening of the muscles of this region to regulate the intensity of various feelings and emotions, mostly to reduce them. The throat: Usually, the precise address is the region of the vocal cords. At this point we usually feel the lump which is hard to swallow, the suffocating tears and other kinds of sorrow. The vocal-cords like the muscles of the face - are always in very close touch with the concurrently active "trash-programs". The chest: In this big bulk there are a lot of addresses and variegated sensations and feelings - distress, pressure, pricks, stubbing pains, sharp and dull pains, shrinking and hammering of the heart, contraction of the diaphragm, etc. The most dramatic occurrence in this region is asthmatic suffocation, triggered by mental stress. The most grave expressions of emotional stress in this area are disturbances that affect the function and health of the heart. These stresses may "donate" an important contribution to death due to heart failure - especially when they are of long duration. The belly and intestines: The external muscles of the abdomen, the many yards of intestines and the other internal organs, have an abundance of possibilities. Each sub-region has its own characteristic variety of feelings and sensations. The pains of convulsions, nausea, stress, pricks and "butterflies"... are the most common. Diarrhea, constipation and ulcers are the most acute expressions of the effects of emotional stress on this region. The muscles of the skeleton: These muscles are a major part of the body's weight - and even more so in lean people. These muscles can be tight, stiffened, rigid, slackened, strung, stretched... or simply painful. The majority of adults often feel pain or other bad feelings in their back - usually in the lower part. The common name is "low back pain". When one is out of luck, one learns from the physician its orthopedic name - Lumbago. Itching, scratching and other irritants: Very often we feel itchiness (or other excitations of the skin) in the region of limbs, head, torso, etc. Sometimes (according to the prevailing code of manners), there are no moral, physical or health restrictions and we touch, rub, scratch or scrape the place absent-minded (or almost so). Sometimes we have to refrain from doing this due to various restrictions. In these cases we try to distract our attention, and hope for a quick disappearance of the irritation. Sometimes, we are forced to continue paying attention to the discomfort for many long seconds... until we yield to the urge or reach a compromise. The overwhelming majority of these sensations are not of an objective source like a sting, or an insect bite or any other irritant to the skin, but a result of the activity of our emotional system. We shall dwell on this subject later in a section intended for the sensate-focusing for the advanced. This is the end of step one After finishing the second tour of your body, you are invited to return to the starting point and prepare yourself for the second step. However sometimes, while you are on the first step, unexpected changes have happened at the starting point, and thus a surprise awaits you there. Even if your point of departure was a significant and unpleasant sensation, it may already be changed or even dissolved. In such a case, you can choose for the second step, any other uneasy or unpleasant sensation you still have. In the rare case where you cannot find any - leave the sensate-focus training and have a good time while it lasts. When an unpleasant feeling or sensation returns you will be able to resume the training. If you are one of those people who are hard to stop while things are unfinished, you can still resume this step, even if you have lost the last of the bad feelings. In this case you can choose as a substitute, one of the facial muscles that are on the left of the mouth. (If you are left-handed - try the right side.) A somewhat more sophisticated means to this end is: the "opening of the nape* of the neck", recycling of emotionally loaded memories, structured imagery and self-provocations. However, if you are doing this step without the aid of an experienced focuser - be careful not to invite too intense feelings. __________________ * Opening the nape is a term used in this book to name the act of reclining the head slightly backwards on a comfortable support. This act relaxes the muscles of the nape and neck. As a result, their ability to lower the intensity of subliminal sensations of the body diminish and they become perceptible. This activity is usually like opening a tap. You can set it to achieve the required intensity of feelings by "tuning" the amount of the relaxation of the muscles of the neck. The crude tuning is done by adjusting the curvature and slope of the support used for the back and the head. The fine tuning is done by a minute adjusting of the extent you lean back, and the extent you direct your chin up or down. ------------------ Second step - finding the exact address After the "general visit of courtesy" to the feelings and sensations of various parts and "regions" of the body, try to localize the exact address of one of your body sensations. Choose the one you know the most, the one which is the most interesting or the most intense. The aim of the following task is to deepen your acquaintance with the felt senses of your body. In spite of the obstacles and inconveniences you may encounter in the first trial, it is worth doing for a few seconds - before you resume reading about the obstacles and the explanations as to how to overcome them. This is the recommended point at which to execute the first trial of the second step. After doing the task once, it is recommended that you do it from time to time, while you read the following paragraphs. There are many difficulties you may encounter in this step - which seems so innocent at first - hopefully not all of them on the first day of focusing. Following are the most prominent ones and their remedies: It is hard for anyone who is not skilled and experienced, to continue concentrating on a point of the body without drifting into some other physical or mental activity. Sometimes, the focusing itself arouses a chain of associations or other cognitive processes. This might interfere with the ongoing focusing or even prevent its continuance. Following are three options one can implement when this happens: a) Give in and change what you do for a while. b) Intensify the efforts of focusing to overcome the distractions. c) Choose any simple word or a syllable that first comes to your mind and repeat it silently many times. This repetition paralyzes the distracting thoughts and enables you to continue focusing during the recitation*. ___________________ * In their verbal games, children find that the fast repetition of a word obliterates its meaning and stops all other thoughts. Scientists have found the same effect in their laboratories, during cognitive studies and call it semantic satiation. The mantra of the Yogi has the same use in the various Eastern meditations. This tactic is also recommended to stop unpleasant or disturbing thoughts occurring in other circumstances. ------------------ Sometimes, because of the expedition of the processes of the natural biofeedback, the effort to perform the first step may cause the unpleasant sensation to migrate. In that case, one can join the migrating sensation and "escort" it along its course. In such a case, you can substitute the task of demarcating a course for that of locating a point. The general tour of the body itself, and especially the effort to locate the precise address of a sensation, may cause a swift and uncontrolled process of natural biofeedback. In this case, trying to implement the second step may cause a weakening, flickering, or even disappearance of the sensation, before completing the mission of finding the exact address. This can happen due to the regular ("spontaneous") work of the relevant activation processes and programs - as in normal daily life. It can also be the result of the intensification of natural biofeedback resulting from your unintentionally "meddling with the natural flow of the emotional stream". This is the usual outcome - whenever one increases that part of the resources of the brain and mind which one dedicates to any sensation of the body (through intentionally or unintentionally paying it more attention than before). Though this lengthens the time needed for the location of the address, it is not recommended to rely on memory while trying to locate the address of an evasive sensation. When meeting an unstable sensation, do not panic into hasty activity, as it is not the last time you will "hear" from it. You are bound to meet with this unpleasant sensation again and again during the following weeks. Only numerous repetitions of the drill can cause a common unpleasant feeling or sensation to change into an infrequent visitor. As mentioned above, it is sometimes hard to find a sensation to focus on. Usually it is the work of the cover-programs and only very seldom the result of other mechanisms. Both of them restrict the ability of emotional processes to breakthrough to the conscious without "a proper invitation", as if they "know better" what is good for us. Sometimes however, the opposite is true: the failure of the cover-programs to regulate the entrance of the felt sense to the awareness results in the intensification of the unpleasant feeling to an almost unbearable level. Following are a few corrective measures. If a sensation becomes too strong, beginners are advised to refrain from being "heroes" and do one of the following instead: a) Focus for a while on another feeling or sensation. b) Do something else for a while. c) Do something to curb them. For instance: 1) Rub the palms of the hands intensively against each other in order to "trim" the inflated unpleasant sensation to a bearable level. The quick palm rubbing floods the brain centers, which create the too intense sensation, with sensory input. As a result, their ability concurrently to create the unpleasant sensation is weakened. The same palms when held together as if in prayer - help to regain concentration when focusing is disturbed. 2) Constrict the muscles of the mouth and press the lips against each other. The mouth - which is activated by many supra-programs, is the most useful eraser for emotions and other felt sensations. The pressure of the two lips one against the other activates the restraining and inhibiting functions of the mouth on the creation of the felt sensations. It serves the conscious when applied intentionally, and the unconscious - when done spontaneously. Certain patterns in which the muscles tense the mouth, inhibit specific feelings and sensations. The introduction of a gap of only a millimeters between the lips - with or without the added intrusion of the tongue between the frontal teeth - will cause a progressive relaxation of the mouth muscles. This causes a decrease in the ability of the lips, as well as that of the other muscles of the mouth, to erase or inhibit emotions and their felt sensations. 3) The other important "eraser of emotions" and felt sensations is the "nape of the neck" and its muscles. The Biblical nickname "stiff neck" for stubborn people is an example of popular knowledge. Hardening the muscles of the nape of the neck blots out the current emotions and feelings. The voluntary hardening of these muscles - just before, or in the early stage of the development of bad feelings - helps us to repel the induction of unpleasant feelings. We usually do it without being fully aware of the fact. Mainly we do it before a painful medical treatment or when unpleasant feelings are imposed on us by those wishing to intimidate us. The conscious hardening and relaxing of those muscles, will enable you to regulate your sensations without too much effort. Prolonged focusing can be perplexing because of its peculiarity - even after being experienced many times - especially for those who are not used to paying attention to mild and weak sensations of their body. A few trials will be necessary before you get used to it and even love it. The following paragraphs will describe the preferred way of executing the task of finding the accurate address of the sensation of a feeling, an emotion, a mood or any other felt sensation. First of all we repeat, emphasize and clarify that the task of finding the exact address is to be a nonverbal one. There is no need to find a verbal name for the location, as no mail is sent there. Sometimes, the very effort to find a verbal name makes things worse, it is nearly always redundant. The preferred way of getting over the obstacles in the process of finding the address of a sensation is by an imaginary probing and touching there with a soft and elongated object. The fastidious ones can use an imaginary paintbrush - the rest can use in their imagination the more convenient pointing finger. When one uses a pointing finger, one can imagine bringing the index finger near the sensation, or even placing it there for a short time. When one uses the imaginary paintbrush for the same purpose (a soft one is to be preferred), one can put it there instead of the finger. Most of the time, however, sensation is not on the surface of the body but within it. Thus, both the finger and the paint brush can reach the place by imagery only. Sometimes, especially when the sensation is hazy or spread over a large region or both, it is hard to focus on the entire chosen area at the same time. In a case like this one can choose any point in the region and concentrate on it alone. When this approach does not help one can try another "trick": Sometimes, a slight pressure, caress, or a gentle rubbing of the skin near that sensation helps mobilize the needed attention and concentration. Some times the needed resources are mobilized by repeating the above actions a few times for a short while. However, sometimes the physical contact which is intended to help is itself a distractor. When this happens, one can start focusing on the after-image of the gentle contacts instead. In all these versions, one starts focusing with a few seconds of attention to the feelings caused by touch. Then, gradually - while those feelings are fading - shift to the genuine one. Before you continue with the following step, do the second step again. This time dedicate to it a whole minute - or even two. The third step - a more intimate acquaintanceship with sensations Concurrent to the reading of the following paragraphs, imagine that you are really touching the specific place of the sensation with your finger or paint brush. When the actual area of the sensation is bigger than the tip of the finger or the brush, try gently to demarcate the borders of the area of the sensation with one of them. If you used your real finger to mark the surface of the place of the sensation, take it away now. The sensations of contact with the body might distract you. If you are using the imaginary paint brush - you may leave it there. Sometimes the border of the region of the sensation you are focusing on is blurred. In such a case it is nearly impossible and unimportant to demarcate the exact borders. So, just try to find, inside the general area of the sensation, the sub-region where the sensation is the strongest. Stop paying attention to the various sensations, and concentrate on reading the following paragraphs, until the fourth step. The third step summarizes the chapter about the search for the exact address of the sensation to be focused on. It has six main purposes: a) To acquaint you with the specific sensation to be focused on, in the fourth step and in the future. b) To bring about a gradual perfection of the search programs you will use to find the natural body sensations. c) To contribute to the gradual weakening of the habits and the activation programs that usually prevent you from long concentration of attention power on body sensations. d) To improve your acquaintance with the specific sensation so it will be easier to focus on in the future. e) To enable you to recognize quicker the first changes that will happen to the sensation in the near future. f) To register a clear and stable picture of your usually felt sense of the pre-focusing area as a base line - for your private follow up. The fourth step This step is dedicated to the work on the felt sensation itself. It is recommended that you choose for it the sensation(s) you have paid attention to during the previous steps. If, for any reason, it is no longer existent*, you can carry out the fourth step on any other sensation that you like, on condition that it is not of a pure somatic origin, as - for instance, the pressure of your body on the surface on which you are sitting. __________________ * Frequently, the processes of the brain which are responsible for entering changes into the ad hoc programs involved with the ongoing sensations are accelerated by even a scant increase of attention. This happens due to the intensification of the natural biofeedback arriving from the sensations when attended to. And thus, after the request for added attention expressed by the sensation has been fulfilled, the notice is no longer needed. ------------------ Now, after finding and getting to know the region of the sensation it is time to focus on the point where it is the strongest or where it is most easily paid attention. Find this point now and in your imagination, put the tip of your finger, or the tip of the imaginary paint brush on that point. Remain in this state a few seconds before continuing the reading. Let it become for a short while the central focus of the body as a whole. The fifth step This step is an enhanced and more focused repetition of the previous one. Before repeating it, read the following paragraphs. Whenever we pay attention for a while to any place in the body which is not too cold, we start a multistage process: first, the focusing of the attention increases the clearness of the natural biofeedback it supplies to the brain and strengthens its impact on all the ongoing processes. This especially influences the processes which are responsible for the entering of changes into the ongoing ad hoc supra-programs. This results, at first, in the gradual relaxation of the muscle fibers in that area - including those of the walls of the blood arteries. As a result, the arteries expand a bit, increase the amount of blood streaming there and rises the temperature of the attended area. Usually, after a while, this, and the increase in the effectiveness of the natural biofeedback of the area to the brain, helps the subliminal sensations of rhythmic pulsations of the arteries there to gain admittance to awareness. When the region is not too cold, when one is not too troubled and when there is no "veto" by any supra-program - it takes only a few seconds (up to thirty) of focusing till the throbbing of the pulse (or a change in it) begins to be felt. In like fashion, it will probably happen at the point of focusing you have chosen. This will help you to sustain longer the focusing of attention there. Afterwards, as tends to happen with most other sensations and points of focused attention, your power of concentration and the portion of your attention paid to the sensation will decrease, and the sensation of blood pulsation will recede to the subliminal status again. Now do the fourth step again. During its course, focus on the central point of the sensation. Try to discern the pulsation and the other changes that might occur there. If, while you were doing this step, you have not encountered any problem, and if you are not curious to know which obstacles you missed - go to the sixth step. Otherwise, you may find in the following paragraphs a lot of useful information. Sometimes, when you are attending to the sensation of an area, focusing for a longer period of time is needed till one can feel the pulse. This usually happens when the place of focusing is marginal, when the number of blood vessels there is small or when prejudice is involved. Usually even in these places it does not take much longer than half a minute till one starts to feel the pulsation. Sometimes nothing helps and even the enhanced natural biofeedback is not strong enough to make one aware of the pulsation and it remains subliminal. This is not critical since the feeling of the pulsation is only an auxiliary device used to help the new trainee in the process of focusing his attention and not an essential precondition for its success. Sometimes, the receptors located in the walls of the blood vessels of an area are less sensitive than those of the small muscles there. This may cause the focuser to feel a localized relaxation of the muscles and the emerging of felt sensations which are like the "pins" and needles experienced when a limb has `gone to sleep'. The focuser can use them as pointers - just as he uses the pulsation of the blood. Sometimes it is hard to pay attention for a prolonged period of time to a point or area of the body. Many factors contribute to this difficulty. The following are the most common obstructions and the preferred means to overcome them: From time to time, a short absent-mindedness occurs or a momentary "falling of tension" in the processes that regulate the concentration of attention and enable focusing. Usually, it takes only a minimal mobilization of resources to redeem the ability to concentrate and to resume focusing. Sometimes, sensations or pulsations in other parts of the body increase. These may deflect one's attention away from the point of focusing. Often, one can overcome the distraction by heightening the efforts of concentration on the original point. It is also possible to compromise and focus on both - the original and the distractor. It is also permissible - and sometimes preferable - to yield to the distractor and to change the point of focusing to the place of the new sensation. Sometimes, as the activity of focusing continues, various thoughts start to gain prominence in the consciousness. As long as they do not hinder the focusing, let them continue their own course. If they do disturb the focusing (or the focuser), obliterate them. This can be done easily by monotonous repetition of a simple, short word or a syllable - silently and without even moving the lips - in parallel with the focusing. When the intruding thoughts disturb the focusing too much, it might be easier to stop the training for a while, and return to it later. It happens sometimes, that the difficulties encountered are "side effects" of positive developments. Frequently, even a short focusing can supply the processes mending programs with a sufficient amount of natural biofeedback. This enables them to solve very quickly the problem responsible for the arousal of the felt sensation and thus stop it. In this case, just search happily for another felt sensation to focus on. The sixth step After the primary focusing you reach a stage when the main work of the natural biofeedback, enhanced by the focusing, is done. This stage can be short - a few seconds. It can also be as long as a few minutes. It depends mainly on the region on which you focus, on the sensation or feeling you are focusing on, on the strength of your concentration of attention, and for sure, it also depends on the supra-programs involved - especially the one which causes the sensation on which you are focusing. As we described in other chapters, the primary sensation you concentrated on, and those that joined or replaced it, are natural biofeedback. This feedback is the output from processes activated by various ad hoc activation programs of the mind - mainly the emotional type - and it feeds both the processes responsible for the concurrent execution of those ad hoc supra-programs and those responsible for their improvement. Though most of your supra-programs are quite similar to those of other people, they are unique to you. Therefore, every description we outline in the following paragraphs (and those previously outlined) will not be entirely the same as those you may experience. Now find the precise place of the previous target of focusing (if it still exists) or the most suitable sensation that you have now. Focus on it for about a minute with all the attention you can recruit for this task. Whether you feel the pulsation or not - try to sense the minute changes that happen all the time to the intensity of the sensation, its quality and its borders. After a minute, resume the reading. If after a short time, the unpleasant feeling has already faded, shift for the remaining time to another sensation or area. If the original sensation you were focusing on disappeared or changed into another or changed address - don't worry. Even when one laughs in the face of suffering and plays games with it - it still does not go away forever after only one session of focusing. Thus, there is no need to panic. The unpleasant sensation will come back after a short time. (Usually it will return a little bit weaker but in the not too exceptional cases it may even become stronger.) If after a minute, the unpleasant feeling has not yet changed, try to continue the focusing, in spite of the accumulating doubt, while you read the following paragraphs*. It is important to take into account that this may happen frequently in the first stages of focusing. __________________ * It was found that all the experienced focusers and many beginners can divide their attention to a few concurrent tasks. Usually, they can focus on two or more sensations simultaneously or focus on a sensation, in parallel to any other duty of the daily stream of life. ------------------ While doing it, focus concurrently on the felt sense of your choice From time to time stop the reading for a minute and focus all your attention on it. Sometimes one meets a nasty and stubborn sensation that takes a long time to overcome - especially if psychosomatic problems are involved. This may happen from time to time even in the advanced stages of training and to veteran focusers. Sometimes, not only does the unpleasant sensation not decrease its intensity after a few minutes of focusing, but rather increases it. Sometimes, these sensations can really be nasty and unpleasant even becoming unbearable. In these cases cowardice is a virtue. So don't be a hero. Stop focusing until you get over the bad experience. When the worst happens, it is usually better to take a break of a few hours before continuing the focusing. The following are a few items of information that can make the sixth step easier, more meaningful, and more efficient: A) If you have started to notice a pulsation at the place you are focusing on, during any of the previous steps or in this one, you can treat it as part of the target of the focusing. The added focusing on the pulsation strengthens the focusing on the place with the unpleasant sensation and weakens the distractors. Many times, after a small number of seconds of a joint focusing on the pulsation and the unpleasant feeling, one starts to feel that the target place constricts and dilates like a throbbing balloon (to the rhythm of the pulsation). Usually, that "balloon" inflates gradually till it fuses with the surrounding skin. If at the beginning this is the only sensation there, don't worry, very soon a more interesting sensation will join it. B) If the quality of the sensation or its place changes after a short focusing, do not stop focusing on it. Just change to the new place or the new sensation. In many focusing sessions, the first sensation encountered is the result of a "covering supra-program"17 (a "defense") for another supra-program. Sometimes when one focuses on a covering supra-program, it gives way very quickly and after a few seconds, one meets the real trash- program's sensation which was covered by the original one. In cases like this, the focusing is similar to a two-stage missile. C) If you suffer chronically from a lack of unpleasant feelings or sensations to focus on, or those you do have dwindle after a few seconds - do not worry. There are many alternatives to them. As we explained elsewhere, one can always summon a felt sensation or focus on the faint sensations of the facial muscles and the vocal cords. This kind of focusing will cause changes in the ongoing ad hoc activation programs even "without their formal request" submitted as a spontaneous felt sense. D) Sometimes, the unpleasant sensation you focus on is intensified at the beginning of the focusing. This usually happens in cases where the covering-programs ("the defenses") are giving the covered programs only a partial covering service, and the initial seconds of focusing weakens the cover- programs quicker than it changes the covered programs themselves. In these cases the initial sensations are mainly signals of the covered programs weakened by the cover-programs. Thus the net results of the initial seconds of the focusing is the paradoxical increase in the un- pleasant sensation, though no real complications are involved. If the intensification of the unpleasant sensation is not unbearable, continue focusing. However, you can regulate the intensity of the focusing to suit yourself according to the intensity of the sensation you prefer to work with. If the sensation becomes too much: change the focus of attention, stiffen a bit the muscles of the nape of the neck, rub the palms of the two hands together or even stop the focusing for a while. Even short and unsuccessful focusings aborted at their beginning, initiate gradual change and weakening in the trash-programs focused on. This is so because the cessation of the intentional focusing on the unpleasant sensation does not abruptly stop all the attention given it. As a result, somewhat heightened attention continues to be allocated to it for a while, even after the bulk of it has moved elsewhere. Even afterwards, when conscious attention to the sensation has ceased completely, an enhancement of the natural biofeedback processes continues for a while on a subliminal level. E) Verbal thoughts often integrate with the programs on the sensations of which we are focusing, and activate other programs - as an addition or as a substitute. Sometimes, the nonverbal programs one is focusing on activate, during the focusing, other supra-programs which create different sensations. In both cases you can respond as suggested above - fight against the change, yield to it or compromise. One can treat the intruding verbal processes, just as suggested in previous steps on how to deal with competing thoughts. F) More frequently than one can imagine, a pleasant sensation may occur even during this step. When it happens, one is advised to shift all one's attention to it, and focus on it as long as possible. Masters and Johnson (the sexologists) have already discovered how potent this focusing is, when one tries to solve long lasting problems. Summary of the first stage If the emotional supra-program(s) of the mind, which created the sensation you applied to the six steps of focusing, was not protected too much, you have already felt an improvement. In the early stages of focusing, one does not usually meet supra-programs that are protected too much. Therefore, the majority of new focusers experience their first improvement during the first trial. However, though it does sometimes happen, usually one does not get rid of a feeling that is "a frequent uninvited and unwelcome visitor" after one successful session of focusing. In order to make it disappear for long stretches of time, one has to repeat the focusing for quite a few trials during the course of a week or two. Those of us not disturbed by unpleasant sensations and feelings most of the time are a small minority of fortunate persons. Most of the time, most people in our culture are stuck at various points, problems or troubles - or on all of them together. Those of the majority and even those of the lucky minority, can be sure that focusing will work for them. Up to the present, all those who learned the focusing technique, through implementing the first six steps, improved their quality of life. The following is a partial list of chronic or semi-chronic sensations and feelings that yielded easily in the first stage of training of fresh focusers: Pressures and pains in the head; feelings of suffocation, pressure, pain or tears in the throat (including the "ball of lead" which is usually called "globous hystericus"); pressures, suffocation and pains in the chest; constriction and other disturbances of the diaphragm; pains, pressures, constriction, spasms and other nasty feelings in the intestines; too many or painful visits to the toilet; various problems with muscles of the skeleton of the body - especially those of the lower back. Readers who experienced the six steps of the first stage and profited from them are advised to practice the various steps in the following chapter. However, they are advised to do this only after they are sure that they have already derived a substantial benefit from the first stage. Those who tried and did not get any benefit from it are advised to give this book to a friend or leave it in a public place. III. Daily Focusing This stage is about improving the proficiency of sensate focusing, deepening the understanding of its mechanisms, and acquiring the habit of initiating it - even when not compelled to. This stage is intended for all the "graduates" of the first six steps for beginners, who have not yet despaired of gaining something from the General Sensate Focusing Technique. In this stage, the main issue is about the routine of daily allocation of attention to the activity of sensate focusing. 1. The nape of the neck Many may remember the pictorial biblical description of stubborn people as being "stiff necked". This expression means that a person so named, does not yield to pressure - physical or moral - from others. It seems that the hardening of the muscles of the nape of the neck by contraction is the most common of all the available means used to weaken or dampen the intensity of unwanted feelings and sensations. It influences all of them, without regard to their nature or source. It is usually applied - without being aware of the fact - to internal processes and to external pressures. In our daily life, the chronic or temporary hardening of the nape of the neck is used as one of the important weapons of the "Trash-Programs". They use it to reduce the high and unbearable levels of intensity of sensations and feelings to "bearable" ones, with which one is able to deal if one chooses to. This treatment is not restricted to the unbearable ones. In their effort to keep the conscious mind "clean" from any unpleasant experience, the trash- programs are also aided by the contraction of the nape of the neck muscles. Unwittingly, it is even applied against the "distraction" of most of the moderate feelings as well. Consequently, a plethora of subliminal sensations are constantly, "just waiting" to gain access to the awareness or to be invited in. Interventions When we want to invest effort in sensate-focusing and we cannot find any feeling upon which to concentrate, or when the feelings that exist are too weak, we are not helpless. We can "cure" this by "opening the nape of the neck" - slightly relaxing the muscles of the nape - using various means. As a result, at least a few of the subliminal sensations will enter the awareness. Sigmund Freud and other orthodox psychoanalysts did it by lying the patients on their backs on a couch. You can do it whenever and wherever you want by focusing part of your attention on these muscles - with or without a gentle touch or caress preceding it. One can do it also by leaning one's head on any kind of support while standing or sitting. These tactics can also be used as an amplifier (or booster) for the ongoing felt sensations or as a means of changing them. The last tactic can even be used to a very precise degree as one can open and close the nape to a minute extent by enlarging or reducing the angle at which the head reclines. Maximum opening of the nape is achieved whenever the head and the neck are in a straight line with the spinal cord which is straight as well. As this position is very similar to that which characterizes a high level of pride, it invites to the awareness many felt sensations related to trash-programs involving the emotions of status i.e. superiority-inferiority, pride-shame and adoration-depreciation. As the "focusing while opening the nape" can release pent-up emotions, it is advised that the beginning focuser will do it cautiously, taking the following measures: The first measure: open the nape very gradually and only while standing erect, lying comfortably on your back or most preferably - while sitting comfortably with a good (from an orthopedic point of view) support for the back and the head. Refrain from doing it when you have pains in the neck or the higher parts of the back. Never force it too far back even if no pain is felt. The second measure: do not "open the nape" while in an emotional turmoil or even when you only have strong emotions, feelings and sensations. The third measure: whenever the felt sensations aroused during the opening of the nape become too intense to work on comfortably, decrease the opening and even harden the muscles if needed. The first precaution must be taken in order to protect against the abrupt stiffening of the neck, constriction of the muscles there and in the back and chest, and other orthopedic damages. A good support will prevent the uncontrolled and swift recruiting of other muscles of the body to do the job of quenching the aroused sensations and feelings. As a beginner, it will be easier for you to build the new habit and to find your physical and emotional limits, if you do it gradually, while sitting comfortably and paying a lot of attention to the sensations of the nape and the surrounding muscles. Better postpone the more intense opening of the nape to the later stages of your training or just leave it to the experienced focusers. The second precaution is taken with regard to situations and emotional climates in which it is unwise to intensify the sensations or to try to find what is lurking behind them. Actually, the existence of any felt sensations the intensity of which is more than moderate is an indication to refraining from opening the nape. The emergence of one while you are doing it is a sign not to continue with the "opening" or at least to reduce it. The recommendation to evade the initiation of tackling intense sensations and feelings has many reasons, the most prominent of which are: The first one is simply because they are unpleasant. The second one is that the best results and the least damage are derived from the focusing on felt sensations of moderate and less intensity. Though it is not based on systematic research, my accumulated experience of seven years training new focusers - indicates this. It seems that the more intense sensations and feelings - so much appreciated by the professionals - too often strengthen the cover-programs or even initiate the swift automatic process of building new cover-programs, thus delaying the improvement of the trash-programs involved. The third one is because of motivation. After the excitement resulting from the surprises encountered while starting to meet the focusing phenomena subsides, and after the extremely unpleasant feelings and sensations start to dissolve, two of the main factors inspiring the focusers to continue are the emotions of pride and amusement. When we choose as targets of focusing sensations with a near neutral quality and of low intensity, short and easy focusing tends to dissolve them. Thus, we supply ourselves with challenges that yield quick results. I and my trainees, as well as various scientist, have found that often, the knowledge that doing something will yield good results in the future, is not enough. It seems that our emotional system, and the way it functions as our main motivation factor, is very childish. The third precaution is taken when the "opening of the nape" brings too strong feelings or other sensations and they do not recede when you decrease the relaxation or stop it altogether: Whenever you open the nape, be ready for the need to use the emergency act of "rubbing the hands together while focusing". Preparing for this measure beforehand, you will not forget it when flooded by intense felt sense. The focusing on the nape of the neck - with or without opening it, can be used for other purposes than the search for a felt sense to focus on. Even when a suitable felt sensation or any other sensation appropriate for focusing is available - there are sometimes good reasons or potential benefits for focusing on something else. It is mostly so when the prolonged focusing on the original ones does not bring the wished for results fast enough. One may also want to change the targets of focusing whenever their unpleasantness increases or is prolonged, when they become boring, or because they cause unwanted reactions like tears, sobbing, and coughing. The focusing on the nape of the neck or its opening usually makes other feelings and sensations available for focusing. In both cases, the focusing on the newly invited ones usually cause the old unwanted ones to recede or to disappear. The focusing for about half a minute on the nape of the neck - with or without opening it - as an introduction to each sensate focusing session and before any other serious activity of focusing, is recommended. Many trainees have found that when one dedicates time to focusing on a "longer than a few seconds felt sensation" (of other locations than the nape) or when one is engaged in a "project" of focusing on a specific content, this introduction makes the mission easier and improves the results. 2. The facial muscles and the vocal cords The facial muscles and the vocal cords are, in essence, the outer extensions of the system of the basic emotions and are directly connected to them. All through one's life, the muscles of the face and vocal cords are continuously fed by the basic emotions. In return, they supply them and the other parts of the emotional system with a continuous and indispensable natural biofeedback, related to the emotional supra-programs active at the time. Usually, those reciprocal relations are active at the margin of awareness and we do not attention to them for more than a very short period from time to time. One can always pay special attention to the facial muscles and the vocal cords if one wants, and get in return the awareness of felt sensations there. The facial muscles respond quickly and easily, but those of the vocal cords do not. This is so because the base line of the natural biofeedback of the vocal cords is weaker when one is silent. When the initial focusing of attention on those two sources does not bring results, there is no room for despair, one can still get the right results if one only focuses on a point there. Even the most protected trash-programs are affected by this act. Usually, after a while, the cover-programs yield to the pressure and some felt sensations other than that of the normal tension of the muscles emerge from them - there or elsewhere. The focusing on the marginal sensations of face and vocal cords contributes mainly to the improvement of the active ad hoc supra-programs. However, in the long run, diligent focusing on them brings huge profits for the whole emotional system. 3. The mouth Despite the fact that the mouth is a part of the face, a special section is dedicated to its care. It acquired this honor as it was established scientifically by cross-cultural studies all over the world, that people use it more than any other part of the face in order to modulate, inhibit, control, or restrain their subjective feelings and to disguise their nonverbal expressions. The most common of these activities is the pressure applied by the lips against each other. Sometimes, we manipulate the muscles spontaneously, other times, deliberately. Part of the time we observe this activity, but mostly it is done unaware. Very early in life we learn to use the mouth to lie about our emotions and feelings. (False crying is the earliest, denials and lies come not much later.) Later, we learn by imitation or by trial and error additional ways to manipulate the muscles of the lips and those around the mouth in order to influence deliberately our emotional processes and those of the people observing us. We use this knowledge "generously" in order to attract the attention of those around us and get assistance and consideration from them; also as a means of adapting to the emotional behavior rules of our culture; and as a tool for the regulation of our own emotional processes. In time, the ad hoc programs built for the activation of those behaviors, consolidate as trashy supra-programs. As happens with other activities often executed they become habits and we tend to activate them automatically. Most of the time we are not even aware that we are activating these programs. Frequently we are only dimly aware of the temporary or permanent furrows resulting from this. Consequently, the muscles of the mouth are very active even when we are silent or asleep, generating many chronic and semi-chronic constrictions of the muscles of the mouth, even when one cannot observe any significant effect on the lips or the adjoining skin. Sometimes, we can reverse the process and get rid of these habits, and furrows too, by deliberately activating the automatic habits and by consciously manipulating these chronic or semi-chronic expressions. As those activities summon felt sensations related to the trash-program involved, we can focus on them and enable the mending processes to work on them intensively. Other times, we can just focus on the mouth passively. Both ways we contribute immensely to the improvement of our emotional system. We can focus there while attending to other assignments or even when we are focusing elsewhere. We can concentrate on feelings and sensations there. We can also focus on the various points of the mouth in order to capture and "domesticate" emotional supra-programs the natural biofeedback of which is very weak - even if only slightly above the threshold of the awareness or only subliminal. During the last few years I have examined the effects of placing the tongue between the upper and lower front teeth. Originally it was tested as a measure to be taken in order to break the habit of pressing the jaws firmly against each other. (This habit is usually a part of trash-programs that unwittingly inhibit anger or just fail to regulate it. Sometimes it is even expressed as grinding the teeth.) It was found that this manipulation of the tongue activates the defense mechanisms (regulated by innate programs that work like reflexes) that protect the tongue from being punished by the teeth, and keep us from seriously biting our tongue on purpose. The activation of this reflex always causes a substantial automatic relaxation of the facial muscles. It was also found that this relaxation undermines the component of facial muscular tension, which is an essential part of many trash-programs. By doing this, it forces the adaptation and accommodation processes of the mind to change and mend them. Placing the tongue between the teeth, till it gently touches the lips, can become a "chronic" habit that induces substantial tranquility. The best version of this act is done while the mouth is closed, with a division of about a millimeter only between the lips, in order to avoid (social) embarrassment. This act can be most beneficial in circumstances in which one wants to achieve a fast reduction in the felt tension or to enter a calmer mood - as for instance when going to sleep. Examine now, the sensations at and around the lips and mouth. Then, thread the tongue between the frontal teeth till it touches the inside of a lip or a cheek. Better leave a gap of about a millimeter between the lips to prevent competing sensations of touch or pressure there. Focus for a minute or two on the sensations felt there and the changes occurring in them. 4. The muscles of the body in general There is a whole category of sensations that are usually near the threshold of awareness which originate in the muscles of the body. Most of them are the result of chronic contractions or "stiffness of muscle tissue". These, and the occasional stronger chronic sensations there, are the result of the "criminal" activity of trash-programs. The small minority of those sensations that do engage awareness is like the tip of a floating iceberg seen above the water. The majority of the sensations stemming from the muscles are the result of the intimate relations between the supra-programs and the muscles. Those relations consist mainly comprised of the dynamic induction of tension in the muscle by the active programs and a natural biofeedback supplied by them to these programs. Many of the prominent trash-programs (that are often called "personality", "character amour", daily habits, prolonged basic moods, etc.) need a kind of biological feed back from the tension receptors of the muscles for their regular activity. These muscles serve these programs as the air serves the juggler who cannot hold all the balls he is juggling in his hand, and as the sand at the bottom of the sea serves for the anchors of ships. External interventions Various schools of gymnastics and massage find those stiff points and succeed in relaxing them - temporarily or nearly permanently. Many people massage themselves intuitively in those places with similar results. Focusers can do this intuitive massage at the same time as focusing. They can search systematically all over the body for the most stiff or tender muscles to treat. These activities stop the habitual course of the dialogue between the muscles and the ongoing ad hoc activation programs and force on them the editing and updating of the `mending' processes. In all these contexts, their improvement is quite easy to observe. These activities improve the quality of life as they free the muscles of the skeleton from too crude use by the trash-programs, and allow them to behave in greater harmony. Simultaneously, they improve the quality of life immensely as they force the mending processes of the mind to treat the crippled programs, which have just lost their physical support. This phenomenon is the main reason for the growing popularity of the treatment of the body by the many "physical therapies" of the various holistic "body and soul" schools and methods. The most famous in the West are: "Alexander", "Feldenkrise", the various schools of massage, the Neo-Reichians and their "Bio-Energy", a few "Eastern Cults", various types of Yoga, Reflexology, Shiatsu, etc. Regardless their division of opinions and criticism of each other, most of these treatments improve the body function and that of the mind as well. One who is versed in the rationale of the various focusing techniques can detect in the practices and the explanations of these schools the echoes of common principles. When one goes on a "hunting trip" in order to capture and then domesticate trash-programs, one may find them hidden in the stiff muscles of the skeleton or in any other "knotted" ones. One may also catch them at the orifices and other sphincters like the mouth, eyes, etc. These muscles are among the favorite targets of various holistic schools - especially that of "Paula". Whenever one interferes in the "dialogue" between the trash-programs and the muscles, the latter usually respond with discernible sensations in various places simultaneously. Focusing on these felt sensations forces on the trash-programs involved, an intensive work out by the mending processes. Beware of two dangers: The first is a physical one. Like any touch or pressure you or others apply to any place in your body, you have to be sure that it does not damage your health. Whenever in doubt or in pain ask the advice of the experts and professionals into whose field this part falls. The other is an emotional one. Whenever trash-programs are provoked, it is better to be prepared to receive more than one asks for. The interference in the dialogue between muscle and programs can upset "a whole apple cart". For instance, one of my trainees tended to get the introductory signs of an "anxiety attack" each time he tried to work on a specific muscle. Only months of careful and sensitive recurrent work on it solved the problem, with out provoking a fully fledged anxiety attack. Freezing the activity of the muscles of the body The use of the muscles in the service of the emotional system is not restricted to the focusing on spontaneous sensations arousing in them or on those achieved by touch and the manipulation of the nape. We can also use for this purpose the voluntarily-controlled-muscles, with which we can manipulate the system of activation programs in many other ways. Frequently, we can change what is going on in the system of emotional supra-programs by an intentional activation of muscles - with or without added focusing. In daily life, nearly every one of us uses, from time to time, the stretching of the body as a means of heightening wakefulness, vigilance, rigor or vitality. Usually, as in the case of yawning, we sense their spontaneous arrival and only manipulate their intensity in a voluntary or semi-voluntary mode. Nearly everyone strains the muscles in order to reduce the impact of bad news, or unpleasant sensations like those experienced in the dentist's chair. Everyone can use music to change mood by singing or listening to material with the right shade of emotion. Everyone can voluntarily change the pattern of muscle activity (and constriction) that is part of the emotional climate of the moment. For instance: straightening the back helps one to recover from a melancholic mood; voluntary relaxation of the skeletal muscles dampens anxiety; the relaxation of the neck muscles (especially those of the nape of the neck) weakens vigilance and tension; the relaxation of the facial muscles weakens any ongoing emotion - good or bad; deliberate manipulation of the pattern in which the facial muscles are constricted ("pulling faces") changes the quality of the feelings and mood of the moment - at least for the duration of this activity. From all the various options open for actively inducing mood changes, manipulation of the facial muscles is the one most commonly used. Nearly all of us use, from time to time, the constriction of the lips in order to squash the explosion of a soaring anger. Many, if not all of us, try, and usually succeed, to erase the smirk or smugness from our face - when it is uncalled-for or when we have to continue in a more serious or intentional activity. Most common is the habit of using the modulating activity of partial relaxation of facial muscles, for blurring or camouflaging the facial expression that goes with an emotion or feeling. The above activities are usually done automatically - unconsciously or only with a very slight awareness. However, quite often, after a spontaneous start or even without one, they continue as intentional activities. The aim of these activities is twofold: a) to adapt the expression of emotion to the cultural norm and to other practical considerations b) to "trim" the felt sensation of the emotion of the time to a more bearable measure. For instance, to diminish the intensity of laughter that starts to hurt or that of crying that starts to suffocate. The focusing on the sensations that accompanies the voluntary activation of the muscles while they are used to manipulate the emotional climate, enhances their effect. This concentrated attention on sources of natural biofeedback - those that are above and those that are below the threshold of awareness - while using them, helps us to find the trash-programs that make the previously wished for change, difficult. Recommended activations Often we find ourselves engaged in a repeated "nervous movement": rhythmic movement of one of the feet; touching or manipulation of the hair or any other part of the body; "small habitual games" like playing with bits or parts of the clothes, or with small articles; etc. Except in minority cases, when we do it intentionally to alleviate the affect of boredom, these activities are the spontaneous semi-automatic products of trash-programs. By freezing our ongoing movements of that time, we prevent the smooth operation of the ongoing trash-program of which they are a part. We force these programs "to seek help" from the brain processes that are in charge of aiding "helpless ad hoc programs" to adapt to the unexpected. (In the terminology of J. Piajet: we force on them adaptation and accommodation). If we focus our attention on the sensations that are aroused as a result of the freezing of a repeated movement - their "cry for help" - we draw the attention of the mending programs to a larger extent. Thus, we add another "hunting ground" to the collection of processes used for "catching" trash-programs. As a by product, with the use of this tactic we can free ourselves temporarily, at least, from an unwanted habit. If you want to rid yourself of a habit of this kind or wish to use it for focusing, do the following: a) Start the execution of the unwanted habit (fingering the nose or nail biting for instance) voluntarily - even when you do not feel the urge. b) While executing the habit, freeze in its course the most essential movement of the behavior pattern. c) Start the focusing activity on the strange sensations that emerge in your body, or in the muscles involved - if you do not observe any. For instance, if you want to stop biting your nails (or only to improve slightly the trash-programs involved), do the following: a) bring the most preferred finger tip to your mouth. b) Catch the nail with your teeth, and before biting it, freeze the movements involved. c) Start to pay attention to the various sensations of that moment - especially those of the muscles of the jaws - both to those that are above and those that are below the threshold of awareness. (Using this procedure, a few of my trainees succeeded in getting rid of this habit.) When one is working on this kind of a project, one can use both tactics: activating the pattern voluntarily some times, and "catching" it when activated spontaneously. 5. The common excitations and itching The skin, which is the main boundary and interface between our body and the world, supplies us with a never ending stream of input and data. Part of the data is natural biofeedback about the pressure applied to various surfaces by our body weight - due to the pull of gravitation - during movement or rest. Part of the data is the result of physical and chemical interactions between us and the world - like insect bites and inanimate irritants. However, most of the itching and scratching - the single and the recurrent ones - are not of this origin. They have nothing to do with "real" agents. We feel them time and again without finding any apparent source. For most of us, the overwhelming majority of skin irritations are without external cause and they are generally the result of the active ad hoc trash-programs. Most of the itchings emerge as if randomly at various locations of the body. Some are like frequent visitors or guests which arrive at the same places time and again - like those that make us scratch at specific locations of the head, rub the nose, etc. Part of these result in the habitual scratching or touching (mostly absent-mindedly) of a certain point, which are the peculiar characteristics of various individuals. However, though most of the itching and scratching is haphazard, we can use them systematically as "hunting grounds" for trash-programs. We can add an intentional one to the spontaneous minimal attention we give those phenomena. We can fall into the habit of focusing on these itchings for prolonged periods of time or just to add a few seconds each time they occur. We can even focus on the places where they used to emerge and cause them to appear. By doing so, we can clear or at least quicken, the mending of many of the ongoing trash-programs involved. The focusing on the itching can also help us to refrain from scratching at inconvenient places or times. This result is most important when the itching is in places we cannot (or will not) reach permanently or temporarily. For instance when the itching occurs at times when our hands are engaged or dirty; when the itching is in a recuperating wound; when it occurs at intimate locations when in formal circumstances; etc. Experienced focusers suffer less while this itching lasts and they also succeed in curtailing it. Whenever the itching occurs, whatever the intensity and duration, and no matter what the social circumstances - it is recommended always to delay the scratching for a few seconds. The few seconds dedicated to the focusing on these usually short-lived sensations before we scratch or turn our minds to other things are frequently most rewarding. It is especially so when one is in the first stages of building the sensate focusing habit. This, like the focusing on sensations that are near the threshold of awareness, is one of the easiest ways to put attention resources to good use. It converts unused or misused resources to the long term betterment of the quality of life. Those felt sensations are very seldom too intense or too long-lasting and very seldom need the treatment of the emergency measures. 6. The general survey Whenever we want to invest unengaged brain resources of a moment in an act that will surely improve our quality of life in general, without being keen to work on something specific, we can scan the whole body systematically or haphazardly. When we pause somewhere to focus on, the natural biofeedback of that place is enhanced. This may result in the emerging of a discernible sensation previously not attended to or even one that has been subliminal before, and if it seems worth while, we can focus on it. If nothing emerges from the systematic search, not even at the face or vocal cords, one can always shift to the slight spontaneous tension of the muscles. Therefore, if (or when) you are convinced that you are benefiting significantly from the use of the sensate-focusing technique, you will be able to allocate unused or misused resources of the brain to this activity, whenever and wherever you wish - even if the desire for it lasts only a few seconds. You will be able to do it whenever you prefer the new "game" rather than the current activity. Experience of many focusers shows that one can dedicate to this activity surplus attention resources like those existing while one is engaged in "small talk", routine waiting and traveling, waiting at bus stations, long journeys, situations that do not tax the concentration and any other situations not needing all conscious attention. It also point to a strong connection between this kind of investment of resources, and a decline in the excessive tensions, softening of the voice and the relaxation of over-tense facial muscles. This kind of focusing is like a savings account to be used for rainy days. It forces the system of activation programs to invest in the improvement of ongoing programs, more than the needs of the ongoing activities call for. Later, when most needed, the improved programs will act in a more efficient manner. Usually one can not point at a connection between a specific focusing of this kind and a specific gain. However, periods in which one does a lot of this kind of activity always culminates in a discernible improvement. This activity is most recommended for all periods of time when one has no better target for the surplus brain resources. When one does not have a "project" to focus on (or is not in the mood for investing in an existing one) and there is no other significant sensation which draws attention - one can allocate part of one's resources to this activity. You will have the option of doing this whenever you are bored or tired from the activity of the moment or when involved in an activity that does not need all your attention. We have more senses than the somewhat diffuse sense(s) of the body tissues - like touch, pressure, pain, irritation etc. The most prominent are hose that enable us to see and hear. We can at one and the same time attend to one or a few of them together, simultaneously with the attention paid to the felt sensations fed to the awareness. For instance, we can attend to the sensations of the face and the vocal cords - together with the input coming from the eyes and ears while singing. We can do the same when a muscle is in spasm or a painful contraction. While we emit sounds: speak, moan, etc. we can attend simultaneously to the natural biofeedback embedded in the quality of the voice, and to the one supplied by the feelings and sensations in the throat. While shaving or putting on make-up, we can attend to the sensations of the face (or to the subliminal ones there), and simultaneously, look in the mirror at the target we are focusing on, etc. In these cases and their like, in which the natural biofeedback comes through two or more channels, the expedition of the mending process is much more than doubling the regular rate. Experienced focusers can devote a large part of their attention to this focusing, in parallel to most other activities. Many of the focusers find this the best remedy for intensely boring situations. Some of the focusers (especially those who previously practiced certain methods of "Meditation") reported the benefit and even pleasure derived from a "general tour" of the body - especially before going to sleep or just after getting up. They observed that among the more beneficial places were those which usually receive the unpleasant "announcements and summons" of the emotional trash-programs. The most beneficial results were derived from scanning the facial muscles and the vocal cords. Very often, while we are scanning the body and focusing at a point or place, the sensation there weakens and recedes very fast to a subliminal level of intensity, or to one only slightly above the threshold. The habit of focusing on a specific region which is frequently troubled - in spite of the disappearance of that sensation from our awareness, i.e. "returning to the crime area" whenever the time permits, is also most profitable. It hastens the improvement of the trash-programs which cause the problem. The habit of focusing on subliminal sensations and those slightly above the threshold of awareness, can be applied to other places and points in the body. Among those, of special importance is the focusing on points and places where you usually feel the strongest sensations and those related to specific harmful trash-programs. It is worthwhile to continue focusing there for a few seconds more before changing the point of focus, especially if the said sensation was very short-lived and connected to a very trashy program. Even the focusing on the place of a sensation that just faded (or shifted), still enhance the impact of the natural biofeedback it send to the center. This "residual" focusing has great value as it has a special quality - it signals to the involved supra-programs that they have changed for the better. Thus, instead of the usual negative messages about the unpleasantness of the situations - which are relatively hard to learn from - there is, for a change, a positive one. It was found through systematic research of learning and concept building, that humans and animals derive more benefit from positive information that says this is right, try it again, than from one which says - it is wrong, do something else. 7. Focusing on the emotional expressions of others In addition to that which you gain from focusing on your voice and your face you can gain even more when you do the same to the voices and faces of other people. This kind of focusing can, especially when you cannot or do not try too hard to organize your impressions verbally, activate within you specific trash-programs that parallel those of the other person. These trash-programs that are a kind of echo*, are related to the emotional climate of the other, as expressed by the melody of his voice and his facial expression. The activated trashy programs create in you a felt sensation that is directly relevant to the said trashy programs. Thus, by the added focusing on your emerging felt sensation you can catch them, as if you grip them by the hairs or a handle, and force on them the processes and programs that are in charge of updating trash-programs. ___________________ * This can (and does happen) because of the perceptual components of the emotional system, that deal with the task of perceiving the emotional expressions of the other. These components are very thrifty. They use the same brain processes and subsystems as those which create our own subjective experience of emotions and help sensations feelings, moods, etc. enter the awareness. Thus, the natural non verbal intuitive perception of the natural expressions of the other, creates in us a felt sensation which is like an echo of that of the other. -------------------- This process is the main channel for the automatic interpersonal (and inter- animal) communication of emotion. It is used for the immediate and prompt transfer of huge quantities of information that is extremely difficult, and even impossible, to verbalize. This kind of communication can bypass most of the trash-programs of ours and of others, which hinder voluntary emotional communication. Consequently, listening to and looking at the other person creates in us a kind of "emotional echo" usually called "Empathy". This kind of focusing opens an important channel that enables us to get in touch with contents that are seldom, if ever, available to intensive processing. Sometimes it makes us "stumble" on crucial trash-programs that were not available for focusing on before. This is so as much of information and emotionally loaded contents are prevented from becoming available to our awareness. They cannot break through and become available to the awareness (or pre-awareness) processes freely on their own merit. Many of them cannot pass through the channel of the more conscious deliberate and intentional cognitive processes because of our "defences". It seems that a large amount of emotional information can bypass the reluctant gate-keepers (the cover-programs), only by "hitchhiking" on the back of the emotional expression of the other. These intrusions enrich the diversity of trash-programs that are subject to the amendment processes of updating, adaptation and accommodation. As a result of the above perceptual processes, whenever we perceive the facial expressions or the intonation and other qualities of the voice of the other person, the perceptual processes "take us on a short trip". However, if the circumstances are ripe, it can even take us on a long one - to the emotional whereabouts of the other and beyond. While on this trip our trash-programs, which are related to the emotional climate of the other, are summoned to the fore and are forced to expose or even surrender themselves to the mending processes of the updating supra-programs. After a few encounters like this, with the mending operation of these supra-programs, they lose a substantial part of their `trashiness' and become available to the regular processes of mending and updating. Sometimes this is the easiest way to pull out trash-programs that are under heavy layers of cover-programs. It seems that sometimes this is the only way open. The focusing on the emotional expressions of the others is also recommended to those whose trash-programs chronically weaken the emotional expressions of their faces or voices. In contrast to sensations and feelings that are aroused from within and are available very often, those that are aroused due to our perception of the others are sometimes of singular occurrence only. You are not advised to focus compulsively on those that come from within as they will come again and again. But, it is highly recommended not to miss any emotion, sensation, or felt sensation that stems from attending to the other person. It is especially so if he, or his expression, is not frequently met. The importance of these "imported" subjects for focusing is the fact of our not being able to deal with them without the help of other people. Once we encounter them, we cannot be sure when or if we will be able to get in touch with these protected trash-programs again. Attending to the voices and facial expressions of others can be another part of our "saving program". Whenever we are not too busy and, there are faces and/or voices around, we can scan them and through this, give a quick "once over" to a lot of our own trash-programs. Sometimes, focusing on the expressions of the other, activates within us an intense or important target for focusing, as well as opening new "hunting ground(s)". Sometimes the focusing arouses in us a strong feeling of identification with the other (called empathy by the professionals). When this occurs, they are always worth a long focusing session. The contribution of listening to the voices of others and looking at their faces does not only enrich the available content of focusing and the emotional communication one emits, but also enriches our whole emotional life. As the emotional supra-programs are used simultaneously for internal and external communication, the enhancement of the input processes dramatically changes the workings of the system. The focusing on other people also makes our social life more lively so long as we are sensitive enough to their feedback - verbal and non verbal - about the influence (comfort or discomfort) our activity has on them. If we do not exaggerate direct eye contact, the enhanced attention to the others and their feedback to us, will usually encourage the social climate to become warmer and the relationship with those around us to become more cordial. Sometimes, intentionally or unintentionally, the other person can take you on a trip to a most unpleasant place or to a very turbulent emotional climate. Whenever you find yourself taken to an unwanted place (or ride), just stop. Curtail the surplus incoming data. You can always avert your gaze, or stop listening, or start to think about something else, or use any other of the emotional attenuation tricks each of us has learnt during socialization. IV. Second stage - recycled emotions (for very advanced focusers only) The most benefit and the least damage to be derived from the following steps is promised only to experienced focusers. In the course of these steps one can encounter high intensity emotional experiences that only focusers with a few months of training can tackle successfully. Only a skilled focuser can remember in a time of trouble to use the tactics that enable a swift escape from extreme unpleasant feelings and other felt sensations: i. e. "closing the nape of the neck", "rubbing the palms of the hands" and other means of diverting the attention. A beginner who "looks for trouble" and tries them prematurely, may find himself loaded with very unpleasant feelings for prolonged periods of time - even for hours and days. And the suffering is not worth it. SO BE WARNED!!! In addition to the unpleasantness of the invoked experiences, the turmoil the "sleeping demons" may cause when aroused without the suitable precautions may wreak havoc. The supra-programs of the beginners, which deal with strong feelings, are not updated and mended enough. When confronted with these strong and unpleasant feelings and "dangerous" contents, the trash-programs may usually prefer to build new complicated cover-programs, in order to evade the need to tackle the unpleasant ones. SO BE WARNED AGAIN!!! From a practical point of view, even after a few months training with the sensate focus technique, it is not a good tactic to "invite" (recycle) too intense feelings, emotions or other sensations from the past. Usually, the most benefit is derived when one focuses on a felt sensation of moderate intensity. The criterion for the decision as to whether a target is inside the moderate range or not is subjective, and changes according to the circumstances. The rule of thumb about the optimum intensity is as follows: "the best target for focusing is the felt sensation, the intensity of which is such - that one can tackle it for a few minutes, without arousing within oneself too strong an urge to escape". So, refrain from intentionally recycling targets that you cannot focus on comfortably. Why to recycle Often, even when you become used to the new technique and are in the habit of focusing frequently, you cannot extract all that can be exploited from every sensation and experience. Actually, even the most obsessive and arduous focuser does not use more then 20% of the options. Nevertheless, sometimes, on looking back (even after weeks, months or years) one may realize that an important opportunity was overlooked. In every one of those cases, in spite of the negligence, all is still not lost. Upon reaching the conclusion that there is a treasure buried in that missed opportunity, one can nearly always recycle it. Though the vividness of the recycled experience is always wanting, the intensity of the recycled feeling is milder than the original one, and most often its quality too is not near the original one or even quite different, there are always strong association chains connecting them to the origin. Thus, it can be used as a suitable feedback from the trash-programs involved in the mending processes. There