Recording your thoughts after a Focusing session or during a session on your own can be a rewarding part of the experience. I have developed a template for supporting myself before, during and after a Focusing session. It works for guided, partnered, and solo sessions. I invite you to download this two-sided template below and see if it suits your process.
A Gift for You
“What is true is already so. Owning up to it doesn’t make it worse. Not being open about it doesn’t make it go away. And because it’s true, it is what is there to be interacted with…People can stand what is true, for they are already enduring it.”
FAQ’s
How do you use the form?
I use the form mostly when I focus by myself. My “lead-in” is to open up my binder of forms, find the next empty one, and complete the date section and name. I take my time working out my topic. Then I write, “I am sensing…” And I walk myself through the process of Inner Relationship Focusing as defined by Ann Weiser Cornell and Barbara Gavin. I write throughout the process, guiding myself by writing – as much or as little as I need that day.
Sometimes I will record what happened in a session with a partner or guide.
What abbreviations or shortcuts do you use when taking notes?
I used to always write out “I am sensing…” to help myself engage with my Self-in-Presence and have a bit of a pause as I sense into what is coming. (Now I simply write “IAS”.). Then I use “SIM” to stand in for “something in me” to keep the writing process short. I use “SEIM” for “something else in me.” When I write “something,” I abbreviate using “S.”
Any special notations you might use in your notes?
I like to star things that I think will be important to me later on or things that feel like turning points. I will also put tear drops next to what I have written if what I am writing evokes emotion. It helps me acknowledge the significance of what is happening in the moment
How do you use the body outline?
I do my best to represent the feelings I have in my body using squiggles. After I make a mark, I check to see if it fits with what I feel in my body. I’ll update the picture if it doesn’t or if things have changed entirely. If I have something to say about the sensation, I will put a number next to the drawing, write something and then put a number next to that. Sometimes I record nothing on the picture.
How do you make it easy to focus on your own?
I print out about 10 of this form and put it in a binder on the side table next to the chair where I usually focus. I try to have a pen handy so it’s super easy to get started. I don’t typically lead myself in because the space where I sit is so familiar. Just opening up the binder is anchoring for my process.
Is there a kind of pen that you like?
Yes, I love the Pilot G-2 0.7 because it moves easily across the page and you can purchase refills for it.
Are there other Focusing note taking approaches that you are aware of?
Yes! This is very different approach that may interest you.