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I have just come from a 15 day silent Vipassana retreat. I believe that through the
practice of integrating Focusing and meditation at appropriate times I experienced
a deeper understanding of the relationship between my mindbody and my inner
observer and my body’s wisdom in how it and when offers up insights based on
direct experience.
The next paradox was that in order see me as part of a bigger picture; to get a
sense of perspective, I had to be prepared to get closer in. A tug of war ensued
between closer attention and the distance, a distance that “the observer”
maintained in order to remain mindful and closer in to investigate experience.
Ultimately and over time, this tug of war led to a kind of constructed objective-
coolness with whatever was arising. In that objective coolness was some relief
from my identifications. I could note away; “planning, planning, planning”,
“remembering, remembering, remembering”. I was on the meditation object and
seeing consistent patterns but I’m not sure I was becoming any the wiser about why
so much planning, why was this memory so persistent, why did this particular
quality of restlessness arise so consistently? As for the distance; I wondered if a
different approach might yield more insights; if I could find a way to “be more
with” these experiences and yet not get caught up in or identified with them. And
then I chanced upon Focusing. Here, I found a way to be with “all of myself” as it
arose each moment. I found ways to interact with something there, a bodily-felt
sense that explicated my experience, a bodily knowing that was more than my
conscious mind, more than feelings, emotions, sensations and past experience and
it included them.
“Both Focusing and Buddhism address the issue of being present to our life as it is
felt right now. Both are interested in bringing caring and compassion to our
moment to moment experience. Both are geared toward reducing human anguish -
not by bypassing feelings, but by attending to them just as they are. Both
encourage us to trust the wisdom of our own experience, rather than rely upon
external authority to tell us what is true or right.”4 Both Focusing and meditation
can accompany us to our limits of self-identification because we pay attention at
the edge our awareness where something fresh can come, something with which
we are not identified or enmeshed. In both practices we are mindful of the
discursive mind, emotions and feelings, sensations and then we open into a deeper
awareness and relationship with ourselves that invites insight and acceptance.
So, having developed a solo Focusing practice over the last few years I decided to
introduce Focusing into my mindfulness practice on this retreat. Focusing has 6 key
movements:
1. Clearing a Space: A checking in. Asking “how am I just now?” or
acknowledging what is present.
2. Sensing the felt sense of the experience: “What does this experience feel
like?” Attending to its unclear, fuzzy edge.
3. Finding a handle: “What is the quality the Felt Sense” “How would it like to
be described?”
4. Resonating: “Is this it exactly?” until a felt shift occurs that indicates that
the description is meaningful.
5. Asking: What is it about x.y.z. that makes me feel like ….? “What is it all
about…?” “What’s really in this….?”
6. Receiving: Welcoming whatever comes as a first step in living forward and
being open to something more.
Over the fortnight I noticed three critical shifts in my practice. Firstly, using
Clearing a Space at the start of a sit to sense into what had come to the cushion
with me and acknowledging its/their presence. After Clearing a Space I had a more
centred intention to “sit”, a more spacious start and a safe container for whatever
came in the sit.
Secondly, I rested into the support and warmth of “Presence” in the relationships
or interactions I was holding with myself; maintaining a safe container for both the
“me” experiencing and the “me” noting. Presence is a word also used to describe
an aware, balanced acceptance of experience. It has the sense of being able to
turn towards something with patience, with warmth, with a gentle kindness. The
quality and nature of our Presence influences what will come to our attention. So,
at the start of my sit I may ask myself ‘what quality of Presence or attention do I
need in this sit, or do I need starting this sit?” I invite my body to let me know
what it needs as a safe container in this moment. Sometimes I get expected
answers such as compassion, kindness, and warmth. Other times I get unexpected
answers such as “curiosity, opening wider, going easily today, light hovering, or
patience”.
Thirdly, I noticed the changing role of noting. At the beginning of a sit noting
tended to be on the most predominant sensation eg. Was it physical, feeling or
thinking? Oftentimes the noting arose out of a persistent sensation or feeling or
thought. So if I had a persistent sensation my back I would go there. If a thought
persisted I would go there. I found that just doing simple “noting” eg planning,
planning, planning; pressure, pressure, pressure led me away from the experience
rather than into it. It kind of distanced me and didn’t capture the fullness of that
experience. It also had a sense of separateness from the experience. It felt like a
stone skipping over the surface of the lake; it was fast, surface oriented and
moving “onwards” rather than “into”. So, in the end, rather than just “noting” I
tended to acknowledge or say “hello to”. For example, “ahhh…hello there
planning” or “hello tugging sensation on the inside of my left knee…I sense you
there”.
Then I would sense into that something more all about what needed my attention
using a focusing approach. My attention would rest on this process of getting a
handle and resonating with the direct experience also being aware of the whole
quality and journey of “movement” towards the felt shift where the “noting”
finally captures “just how it is”. I would stay open to receiving what came and
then sensing if there was still something more; if yes:– staying with it; if not:- going
back to the breath.
Ending a sit:
1. Recollecting experience
2. Coming out mindfully
3. Letting go; becoming mindful of next experience (usually trying to
get up gracefully despite stiffness and creaking joints)
How about that!!!!!! My body did know and could show me. Focusing gave me a
way to invite and allow and stay with my present experience and with
investigation. Focusing has taught me to trust my own ability to hold a safe space
for exploration, to wait for and welcome fresh insights as they arise from my
bodily-felt direct experience, just in this moment.