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Sensate focus
The following text is reprinted for the that occurs as something is happening, Many couples will find that the time spent
education of Gannett patients and clients. not after it’s over— is even more self-de- on the sensate focus process can be a
It is an excerpt from Chaper 2, entitled feating in erotic moments. Just as being a useful and pleasant way to reawaken their
“Sex and Sensuality;” (pp 25-41) of the restaurant critic changes the experience own sensual (and sexual) feelings.
book “Heterosexuality,” written by William of dining out, being evaluative as sex is I suggest that you try these exercises
H. Masters, PhD, Virginia E. Johnson, and happening invariably puts you in the posi- when you and your partner are both re-
Robert C. Kolodny, MD; HarperCollins, New tion of being an observer as a participant. laxed, well rested, and affable toward one
York, 1994. The part of your mind that is observing another. Trying to start at a time when
is blocked from experiencing, with the
What is Sensate focus? either one of you is tense, tired, or grumpy
all-too-common result that you think too is not advisable. In the privacy of your
Sensate focus is about touching and be- much and feel too little. own home, at a time when you won’t be
ing touched. Many couples think that this
The judgmental/evaluative posture also interrupted by children, telephone or cell
sounds about as exciting as wet sand, but
forces us to pigeonhole what’s happening phone call, or other distractions and when
the truth is that the art of touching and
in terms of loaded words and concepts. you have at least 30 to 40 minutes to
the art of being touched have a lot more
Sex gets rated as good or bad, boring or yourselves, you can begin. As a practical
to them than most people realize. One
sizzling, explosive or tame in an artificial matter, I suggest that it’s best to decide in
of the ways of maximizing the potential
way. Part of getting into the senate focus advance who will pick the time for the first
of sensate focus is to begin without any
experience is to avoid judging or evaluat- touching session; after that, alternate who
preconceived notions of what you will feel,
ing what’s happening and to concentrate chooses, so you don’t have to deal with
how good it will be, or how much pleasure
instead on noticing what’s happening in the problem of “Are you ready to start
it will produce. In other words, even if
terms of physical feelings. By noticing touching now?” queries and unnecessary
the idea doesn’t seem thrilling, you need
whether your partner’s skin feels smooth negotiations or guesswork.
to start out with an open mind about it,
or warm or moist, you avoid having evalu-
because otherwise your expectations tend
ative, judgmental thoughts and simply STEP ONE: Non-Genital Touching
to color your experience and feelings.
focus on the experience. There are two parts to this step, which we
You may also need to reorient your
In order to set the stage for a new type call A and B. For illustrative purposed and
thinking away from being judgmental and
of touching that puts the emphasis is grammatical simplicity, assume that it the
evaluative to simply being and experienc-
on sensuality, rather than sexuality, we woman who decides when to begin in part
ing. In sexual matters, judgmental think-
instruct couples to abstain from any type A. (Second-guessing her timing isn’t very
ing almost always boxes us in:
of sexual activity during the first step of useful and can get things started on a
Was it good? Was it boring? Was it sensate focus. This means that no matter sour note, so don’t turn down her invita-
ecstatic? Evaluative thinking— which we how turned on they might become, touch- tion unless you’re really tired, distracted
define as a form of judgmental thinking ing the genitals (or the woman’s breasts) or emotionally wrung out.) From the
having oral sex, having intercourse, or beginning, both partners should be com-
having any other type of sexual involve- pletely undressed. We also suggest the re-
ment is off limits. This prohibition is moval of earrings, watches, necklaces, and
partly intended to set a clear focus on the rings. It also helps to be sure that you’re
sensual side of touching as a distinct en- not sweaty or dirty, so a preliminary bath
tity in its own right. (Of course, learning to or shower, possibly together may be in
be sensual has something to do with being order. It isn’t necessary, however, to be
sexual, too.) It also serves to remove any obsessive about cleanliness, and it’s best,
pressure on either partner to need to too, not to pour on perfume or cologne
respond in some particular way-getting or aftershave lotion. If nudity distresses
an erection, becoming sexually aroused, either partner, or if overwhelming hostility
or responding in a certain manner to a is a fact of life in your relationship, it is
partner’s needs. In addition, this approach advisable to get professional help before
is likely to be very different from the way trying these exercises.
couples usually approach touching, and The one who issues the invitation to
this is exactly the point: it allows for new begin is the ACTIVE participant in part A.
discoveries and avoids ingrained behavior Her partner lies flat on his back on the
patterns that may have gotten stale and bed (or even the floor) his role, for now,
unrewarding.
Reprinted from: “Heterosexuality,” written by William H. Masters, PhD, Virginia E. Johnson, and Robert C. Kolodny, MD; HarperCollins, New York, 1994.
part B, which we will describe shortly, the stimulates herself to orgasm. (Men: if ily to reach forward with access to most
woman will have the same opportunity.) you try either of these methods, this is of his body. At this juncture, the couple
But it is especially important that he does not the time for an analytical discussion can again use the hand-riding technique,
not suddenly shift the nature of his touch- of why a particular type of touch feels a this time with the man’s hand placed on
ing into a relentless assault or a feverish certain way). There is no point, however, top of his partner’s as she touches and
push to make his partner quiver and melt in working to make orgasm happen. If it explores his body.
in his arms. This means, for example, that gets to feeling like a job, either partner The woman can now extend her touch-
it is usually best to touch briefly in or should call “time out”. ing to include her partner’s genital area
around the genital area and then move As in step 1 of the sensate focus exer- as well as other regions. We recommend
elsewhere on the woman’s body for a cises, either the man or woman can say that the woman simply incorporate
while, returning to the genitals in the nat- “I’d like to switch.” There is no specific genital touching into her general explora-
ural ebb and flow of exploratory touching. time requirement or limitation, although tions with no specific goal (such as trying
(For those men who may be wondering, “a once again, our general suggestion is that to get her partner aroused) and without
while” , means longer than 3 seconds). If a the touching should not last so long that parking her hand indefinitely in this
man literally pounces on his partner’s gen- either person becomes bored or tired. area. The man may or may not develop
itals and then concentrates his touching an erection, and whether he does or not is
there almost exclusively, without regard The procedure for part B should paral-
lel the steps that are outlined above. We unimportant. If he does become erect, the
to her feelings, it is understandably likely woman should make a point of stroking the
to make her feel like a sex object and suggest that the woman begin with a
period of general body touching, permit- penis for a bit and then deliberately moving
not much more. If, instead, the man adds her hand to a different area, rather than
gentle, light caresses of the breasts and ting herself to flow into the experience by
focusing on her tactile sensations. As in staying focused on his sexual organ.
genital area (including the lips of the va-
gina, the clitoris, and the region between the previous phase of sensate focus, she In addition to touching or stroking the
the vagina and the rectum) to a broader should take time to notice subtle varia- penis (whether or not it is erect), the
repertoire of touching that includes all of tions in surfaces and contours, textures woman might also want to use her finger-
his partner’s body, he extends the range and temperatures of her partner’s body, tips to explore the scrotum, feeling the
of the sensual experience both he and his and she should explore his body in a way texture of the skin of the scrotal sac, gen-
partner are having. that interests her, not in order to make tly cupping the testicles in her hands, and
something happen to or for him. running her fingers along the perineum,
Here are a few additional pointers to keep the sensitive region of skin between the
in mind: At some point when she is feeling reason-
ably comfortable and absorbed in the base of the scrotum and the rectum.
• The couple should feel free to move experience, the couple can move into the These are not meant to be suggestions in
whenever they would like into a posi- position shown in Figure 2.3. (This is not the how-to-turn-your-partner-on mode:
tion different from the one suggested a mandatory part of the exercise, but they are meant to provide a greater de-
(although many women report feeling many couples have found it useful.) In this gree of awareness of your partner’s body.
especially comfortable and relaxed in position, where the man is lying on his As this touching and exploration con-
the position illustrated). back with his head pointed away from his tinues, the man can use the hand-riding
• The woman should be especially careful to partner’s body, and his legs bent at the technique to send subtle messages to his
give her partner signals while he is touch- knees and draped over her wait while she partner about the types of touching he
ing her genital area so he doesn’t need is sitting close to him, she is able eas- finds most comfortable and pleasurable.
to guess at what type of touching she
prefers. It isn’t necessary that she know in
advance exactly what will feel pleasing or
interesting, only that she provide him with
feedback as he’s touching her.
• So that you don’t lose sight of the fact
that this is a sensate focus opportunity,
not just a preamble to sex, we suggest
that you abstain from kissing while you
are doing this exercise. Kissing often
seems to push people into cruise control
when it comes to sensual/sexual behav-
ior, and what you are trying to accom-
plish here is to break old habit patterns,
not solidify them.
• If the woman finds that her feelings
are aroused enough that she wants to
be orgasmic, it is perfectly appropriate
to let orgasm occur either by manual
stimulation from her partner (with some
hand-riding guidance from her) or by
using the reverse approach: letting her
partner put his hand on top of hers and
follow her motions and touches as she
Reprinted from: “Heterosexuality,” written by William H. Masters, PhD, Virginia E. Johnson, and Robert C. Kolodny, MD; HarperCollins, New York, 1994.
It’s important for both partners to realize Some couples like to begin touching your partner; it means using your lips and
that when they receive a message of this without the lotion and then add the lotion tongue as a way of sensually exploring
sort suggesting they move to a different partway into the experience for contrast. your partner’s body. There is a big differ-
spot, it doesn’t mean they should never Other couples experiment by using the ence in these two intentions. Especially if
return. Both men and women find that lotion on one hand and not the other, you’ve done oral sex a lot before, see how
what is comfortable pleasing changes comparing and contrasting sensations be- different it can be when you approach it
with time; a touch that is just perfect right tween the two hands. Other couples find it as sensual exploration instead of a way of
now may be too much, or too little, or off easier to use the lotion from the very begin- servicing your partner.
target, in just a few moments. (Here’s a ning of their touching. Whichever approach Another variation you might want to try is
perfect case in point. If you’ve ever tried you choose (and you might want to try each changing the scene of your sensate focus
to have your partner scratch an itchy spot on different occasions), be sure that you activities from the bedroom to the shower
on your back because you couldn’t reach it don’t let the lotion inadvertently turn you or bathtub. Some couples find that the
yourself, you know how elusive getting that into a massage artist. The point of the exer- slippery feel of warm water and soap suds
itch can be. One moment he or she is at ex- cise is still to focus on your sensations. (or with bath gel) gives them a special set
actly the right spot, but then the itch shifts of sensations. While this might not be an
just a little higher or a little lower or a bit to STEP 4: Mutual Touching
everyday event, it can provide an interest-
the left, and you’ve got to ask him or her to So far, we have deliberately structured ing change of perceptions.
move a little to relieve the itch precisely.) the touching exercises so that you were
As the woman’s exploration of her part- always in a “your turn/my turn” mode. STEP 5: Sensual Intercourse
ner’s body continues, the man may well Now, it’s time to extend the scope of the Almost everybody knows what sexual
find himself becoming sexually excited, touching experience by removing the arti- intercourse is, but have you ever thought
which is perfectly fine and natural. The ficiality of separate turns. This gives each about sensual intercourse? If you haven’t
woman doesn’t need to direct her atten- of you the opportunity to use your newly tried it, you probably don’t know what
tion immediately to penile stimulation, as improved sensory awareness to focus si- you‘re missing.
though an erection requires emergency multaneously on your fingertip sensations
from touching your partner and on the Sexual intercourse if often a very me-
care, but if her partner feels that the
physical sensations your body registers chanical act, with an emphasis on thrust-
wants to receive further penile touching
from being touched and held. ing and pushing toward orgasm. In this
and possibly go on to ejaculation, either
version of sensate focus, you extend the
she can provide this type of stroking for We suggest that the first time or two you gains you have already made in emphasiz-
him (with his hand riding on hers to guide try this version of sensate focus, you still ing your awareness of physical sensations
its tempo and firmness) or she can instead refrain from kissing and from attempt- into the realm of penile-vaginal contact to
put her hand on his and follow his motions ing intercourse. These simple steps help find a stylistically different type of inter-
as he stimulates himself. Either choice is a to prevent you from just reverting to course. Here again, there is no right way
matter of personal preference at the mo- your old, tried and true sexual behavior or wrong way of doing things; instead, the
ment, not a reflection of the state of your patterns. Remember, what you are trying goal is to find out what feels interesting
relationship. As in part A of this exercise, to achieve here is a way of adding a new and pleasurable.
if either partner starts to feel that the sensual dimension to your lives.
touching has turned into some sort of As with all of the previous phases of sen-
When you become involved in mutual sate focus, which build on the same foun-
job or obligation, it’s advisable to stop. (If
touching , it’s useful to view it as a con- dation, we suggest starting this exercise
necessary, the man can ejaculate by self-
tinuation of the earliest sensate focus with a period of general body (non-geni-
stimulation even if his partner needs to
opportunities, not just another way of get- tal) touching. Allow yourselves to get into
call it quits for now.)
ting around to sex. If you decide that you a comfortable rhythm and focus: be aware
STEP 3: Adding Lotion are becoming too sexually (as opposed to of what your fingertips are telling you and
sensually) focused, it’s perfectly fine to lie don’t worry about whether or not you or
One of the ways of enhancing sensory back and let your partner do the touching
awareness is to alter the medium of touch your partner is becoming aroused.
for a while. It’s also useful to direct your
a bit. Since we don’ t have volume control attention to decidedly nonsexual areas, Gradually extend the scope of the touch-
knobs on our fingertips, the next best although it’s amazing how absolutely ing to include exploration of the genital.
thing is to try the same sensate focus sensuous (and stimulation) your partner’s Don’t be shy about using the hand-riding
exercise described in step 2 with the hair or neck or lips can be. Another way technique to show your partner what you
addition of a lotion or oil to add a slicker, of avoiding the problem of turning this like, but don’t try to be a traffic cop and
silkier dimension to your touching. We into pure sex is to keep yourself from direct every move he or she makes.
suggest using a nonalcoholic, hypoaller- sexual fantasies as the touching is going When you are both comfortable, move
genic lotion, but many couples find that on. (While we are enthusiastic advocates into a position where the man lies on his
baby oil or even suntan lotion is conve- of sexual fantasizing in lots of other back and the woman moves astride him,
nient, inexpensive, and fun. situations, it does have a way of distract- positioning herself so that her vaginal
If you try this step (which is completely ing your attention from sensual matters area is close to his penis (see Figure 2.4).
options), it’s best first to warm the con- because your brain has to focus on your Once you’ve gotten to this point, don’t
tainer of oil or lotion in a basin of hot mental erotic imagery.) rush things. Use the same principles of
water. Another hint to prevent the lotion One possible variation in the mutual sensate focus you’ve been using all along
from feeling chilly is never to drip it onto touching opportunities is to incorporate to continue your touching, but now extend
your partner’s body. Putting some lotion oral-genital stimulation as part of your the touching so that it is not only done by
in the palm of your hand and then rubbing sensual play. This doesn’t mean using oral your fingertips, but so your genital areas
it briefly also helps to warm it up. sex to make something happen to or for can touch each other, too. It is usually
Reprinted from: “Heterosexuality,” written by William H. Masters, PhD, Virginia E. Johnson, and Robert C. Kolodny, MD; HarperCollins, New York, 1994.
A woman once wrote us a letter in which
she referred to “sense aid” instead of
sensate focus. In a way, she was absolutely
right. The point of these exercises, after
all, is to help your senses: to restore the
feeling side to sex.
Reprinted from: “Heterosexuality,” written by William H. Masters, PhD, Virginia E. Johnson, and Robert C. Kolodny, MD; HarperCollins, New York, 1994.