Introduction

• Sensate Focusing Homepage
• About Me and Why I Wrote this Guide for Self-Help

About Focusing

• What "Focusing" is and what it is not
• Prologue
• "It is all in the head"
• So what?
• For whom the following chapter are intended and for whom they are not
• The good news
• The bad news
• Respect for the suffering
• Only improvement
• The vengeance of psychology
• How and why to read this book
• Key to concepts, abbreviations and strange words

Focusing Now

• Do it yourself - now!
• A warning for beginners
• First stage - the beginning steps of guided sensate focusing
  • First step - know thyself
  • Second step - finding the exact address
  • The third step - more intimate acquaintance-ship with sensations
  • The fourth step
  • The fifth step
  • The sixth step
  • Summary of the first stage
• Daily Focusing
• The nape of the neck
• The facial muscles and the vocal cords
• The mouth
• The muscles of the body in general
• The common excitations and itching
• The general survey
• Focusing on the emotional expressions of others
• Second stage - recycled emotions (for very advanced focusers only)
• Why to recycle
• Why not Psychoanalysis?
• Hurrah for the practical leftism
  • Reconstruction of neglected opportunities
  • Lost & Found
  • Changing behavioral patterns
  • A violent patrol
  • Popular scientific literature, art works, nostalgia
  • A most violent patrol
  • The provocations
• Synthetic emotion or "remedy before disaster"
• Special projects (for advanced focusers only)
• Impossible missions???
• Steps to be taken against psychosomatic disturbances
• 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
• Regulating the sexual functioning and reducing disturbances
• "Cultivating the voice" and the reduction of tension
• Controlling the body weight
  • First step
  • Second step
  • Third step
  • Fourth step
  • Fifth step
  • Sixth step
• Concluding remarks

For Coaches

• A short guide for the focusing "coach"
• General recommendations for professionals
• 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

Emotions

• 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

Programs

• The activation programs
• Ad hoc activation programs
• Supra-Programs
• The emotional Supra-Programs
• The cover-programs
• The trash-programs
  • Why are programs trashy?
  • Common roots of trash-programs

How it Works

• How it really works
• Paying attention
• Biofeedback or how the head works
• The lost paradox
• Selected Bibliography Supplement: A form for marking the time when bad habits are activated

back to: Sensate Focusing Homepage