What is Felt Sense?
In the world of breathwork, we often speak of the power of the breath to unlock deep healing and transformation. But what if there's a subtle, yet profound layer beneath the breath itself? A layer where wisdom resides, waiting to be felt and understood?
Enter felt sense – an elusive yet potent concept that's gaining traction in the realm of body-centered therapies and holistic practices. It's the whisper of the body, the "knowing" that exists beyond words and thoughts. For breathwork practitioners, attuning to felt sense can be a game-changer, enriching your practice and deepening your connection with clients.
Felt sense is more than just a sensation; it's an embodied awareness that holds the key to unlocking emotional intelligence, intuitive guidance, and profound self-understanding. In this guide, we'll journey into the heart of felt sense, exploring its origins, its significance, and its practical applications in breathwork. Whether you're new to this concept or seeking to refine your understanding, get ready to embark on a journey of embodied awareness that will transform your practice and enhance your life.
Section 1: What is Felt Sense?
At its essence, felt sense is the subtle awareness of what's happening within your body—a bodily felt experience that holds meaning. It's a "felt" knowing, distinct from thoughts, emotions, or physical sensations alone. Coined by philosopher and psychologist Eugene Gendlin, felt sense emerged from his groundbreaking work on "Focusing," a therapeutic technique designed to access this deeper level of awareness.
Imagine a time when you had a "gut feeling" about something, a sense that something was "off" or "right" even if you couldn't quite articulate why. That's the realm of felt sense – a holistic, embodied knowing that resides beyond the reach of our rational minds. It's the whisper of the body, the subtle language of your inner world.
Distinguishing Felt Sense:
While often intertwined, it's important to distinguish felt sense from other forms of inner experience:
Emotions: Emotions are more specific and often labeled (anger, sadness, joy). They tend to have a distinct quality and can be intense. Felt sense, on the other hand, is often more vague and diffuse, like a cloud of sensation with an unclear edge.
Physical Sensations: These are purely bodily inputs (warmth, tingling, tightness). While felt sense can include physical sensations, it also encompasses a deeper, more holistic awareness of what those sensations might mean for you.
Thoughts: Thoughts are mental activity, often in the form of words or images. Felt sense, however, is a nonverbal, pre-conceptual experience that exists before we put it into language.
How to Access Felt Sense:
Think of felt sense as a gentle invitation to turn your attention inward and listen to the subtle language of your body. It's about paying attention to the sensations, images, or feelings that arise in response to a question or situation, without judgment or analysis. By simply noticing and being curious about what you feel, you can tap into a deeper well of wisdom and insight.
Section 2: Why Felt Sense is Important
Felt sense offers a wealth of benefits for personal growth, emotional well-being, and spiritual connection. By tuning into the subtle language of the body, we open ourselves up to a deeper level of awareness and understanding.
Here's why cultivating felt sense is essential for breathwork practitioners and their clients:
1. Accessing Deeper Wisdom: Felt sense is a gateway to the vast reservoir of wisdom held within the body. Our bodies are constantly receiving and processing information, often below the level of conscious awareness. By paying attention to felt sense, we can tap into this intuitive knowing and gain insights that our rational minds may not grasp.
2. Healing Trauma and Emotional Blocks: Trauma often gets stored in the body as physical and emotional tension. Felt sense allows us to gently approach these stored experiences without re-traumatization. By listening to the body's subtle cues, we can identify and release trapped emotions, leading to greater healing and integration.
3. Enhancing Intuition and Decision-Making: Have you ever felt a "gut instinct" about a decision? That's felt sense speaking. By learning to trust and follow our bodily felt sense, we can make choices that are more aligned with our true needs and desires. This can lead to greater clarity, confidence, and overall well-being.
4. Building Mind-Body Connection: In a world that often prioritizes the mind over the body, felt sense offers a bridge to reconnect with our physical selves. By paying attention to the body's subtle signals, we cultivate a deeper sense of embodiment and integrate our mental, emotional, and physical experiences.
5. Spiritual and Creative Exploration: Felt sense can be a doorway to expanded states of consciousness and spiritual connection. By tuning into the body's wisdom, we can access a deeper sense of meaning, purpose, and interconnectedness. This can also spark creativity and inspire new ways of being and expressing ourselves.
In the context of breathwork, felt sense acts as a compass, guiding us towards the areas where healing and growth are most needed. It allows us to track the subtle shifts in our bodies and emotions as we breathe, deepening our awareness of the present moment and facilitating profound transformation. By integrating felt sense into your breathwork practice, you open yourself up to a world of possibilities for healing, self-discovery, and embodied wisdom.
Section 3: Felt Sense for Beginners
Embarking on the journey of felt sense can feel like learning a new language – the language of your body. It requires patience, curiosity, and a willingness to slow down and listen. The good news is that anyone can develop this skill, and the rewards are immense.
Here's a step-by-step guide to experiencing felt sense using the Focusing technique, developed by Eugene Gendlin:
Clearing a Space: Begin by finding a quiet, comfortable place where you won't be disturbed. Close your eyes or soften your gaze. Take a few deep breaths to relax your body and center your attention.
The Felt Sense Question: Gently ask yourself an open-ended question, such as:
"How is my life going right now?"
"What's most important for me to focus on today?"
"What am I feeling in this moment?" Allow the question to resonate within you, without searching for an immediate answer.
Receiving the Felt Sense: Turn your attention inward and notice what arises in your body. Do you feel any sensations, images, or emotions? Where in your body do you feel them? Don't try to analyze or interpret these sensations; simply observe them with gentle curiosity.
Finding a Handle: As you continue to focus on the felt sense, see if any words, phrases, or images emerge that capture the essence of what you're experiencing. This could be a single word like "tightness," a phrase like "a knot in my stomach," or an image like "a dark cloud." This "handle" is a way to connect with the felt sense on a deeper level.
Resonating and Checking: Gently check back in with your body and see if the handle you've chosen resonates with the felt sense. Does it feel right? Does it capture the essence of what you're experiencing? If not, try a different handle until you find one that feels like a good fit.
Allowing for Change: Felt sense is dynamic and can shift as you pay attention to it. Notice any changes in your body as you stay connected to the felt sense. Allow the experience to unfold naturally, without forcing or controlling it.
Remember, this is just a starting point. As you practice Focusing, you'll develop your own unique way of accessing and working with felt sense. The key is to be patient, gentle, and non-judgmental with yourself. The more you practice, the more skilled you'll become at listening to the subtle language of your body and unlocking its hidden wisdom.
Section 4: Felt Sense and Breathwork
Breathwork and felt sense are natural allies, each enhancing the other's potential for healing and self-discovery. The breath serves as a bridge to the body, amplifying sensations and making felt sense more accessible, while felt sense provides a deeper understanding of the emotional and energetic shifts that occur during breathwork.
The Breath as a Bridge:
The act of focusing on the breath naturally draws attention to the body. As we breathe consciously, we become more aware of physical sensations, such as the rise and fall of the chest, the movement of the diaphragm, or the tingling in our hands. This heightened body awareness is the fertile ground from which felt sense emerges.
Breathwork Techniques That Enhance Felt Sense:
Various breathwork techniques can be particularly effective in facilitating felt sense:
Slow, Deep Breathing: This simple yet powerful practice activates the parasympathetic nervous system, calming the mind and body. As the body relaxes, subtle sensations become more noticeable, opening the door to deeper self-awareness.
Conscious Connected Breathing: This technique involves breathing continuously without pauses, which can release stored emotions and physical tension. As these emotions surface, we can use felt sense to explore and understand them more fully.
Trauma-Informed Breathwork: Specific techniques, such as those used in Somatic Experiencing, can be tailored to gently process trauma stored in the body. By focusing on the sensations that arise during breathwork, clients can safely explore and release traumatic imprints, leading to deeper healing.
The Facilitator's Role:
As a breathwork facilitator, you play a crucial role in helping clients connect with their felt sense. By guiding them to notice the subtle sensations that arise during breathwork, you empower them to tap into their body's wisdom. Here are some ways you can support this process:
Verbal Cues: Offer gentle prompts like, "Notice what sensations are present in your body right now," or "What does this feeling remind you of?"
Open-Ended Questions: Encourage clients to explore their felt sense without judgment or analysis. Ask questions like, "Where do you feel that in your body?" or "If this feeling could speak, what might it say?"
Validation and Support: Acknowledge and validate clients' experiences, even if they seem vague or difficult to articulate. Offer reassurance and support as they navigate their inner landscape.
By integrating felt sense into your breathwork practice, you create a holistic approach that addresses both the physical and emotional aspects of well-being. You empower your clients to become active participants in their own healing journey, cultivating a deeper connection to their bodies and a greater sense of self-awareness.
Section 5: Felt Sense for Breathwork Facilitators
As a breathwork facilitator, your ability to attune to and guide clients through their felt sense can be a game-changer. It's a skill that elevates your practice, fostering deeper healing and transformation for your clients.
Using Felt Sense in Client Sessions:
Open-Ended Questions: Instead of offering interpretations, ask open-ended questions that invite clients to explore their own felt sense. "Where do you feel that in your body?" "What's happening in your body as you say that?" "Can you stay with that feeling for a moment?"
Validation and Acknowledgment: Validate your client's experience, no matter how subtle or difficult to describe. Simple phrases like, "That sounds intense," "I hear you," or "It's okay to feel whatever you're feeling" can go a long way in creating a safe space for exploration.
Avoiding Interpretation: Resist the urge to interpret or analyze what your client is sharing. Trust that their felt sense is the authority on their experience. Your role is to be a curious and supportive witness, not an expert who knows better.
Following the Thread: Encourage your client to follow the thread of their felt sense, even if it leads to unexpected places. Gently guide them to stay present with the sensations, emotions, or images that arise, without rushing to conclusions or judgments.
Developing Your Own Felt Sense Acuity:
To effectively guide your clients in felt sense, it's essential to cultivate your own embodied awareness. Engage in regular personal breathwork and Focusing practice to deepen your connection to your body and its subtle signals. As you become more attuned to your own felt sense, you'll be better equipped to recognize and support this process in others.
Ethical Considerations:
Trauma Awareness: Be mindful of the potential for trauma to be activated during breathwork. If your client experiences overwhelming emotions or sensations, be prepared to offer grounding techniques and emotional support. If necessary, refer them to a qualified trauma therapist for further assistance.
Avoiding Leading Questions: Refrain from asking questions that might suggest a particular response or interpretation. Instead, use open-ended questions that allow your client to explore their own felt sense freely.
Respecting Client Autonomy: Always respect your client's autonomy and right to choose how they want to engage with their felt sense. Don't pressure them to share or go deeper than they feel comfortable with.
Section 6: Cultural and Spiritual Perspectives on Felt Sense
Felt sense, while coined by a Western psychologist, is not an entirely new concept. Across cultures and spiritual traditions, there has long been an understanding of the body's inherent wisdom and its connection to deeper truths.
Indigenous Traditions:
Many indigenous cultures have deep-rooted practices that honor the wisdom of the body. From the energy meridians of Chinese medicine to the shamanic journeys that connect with animal spirits and nature, there is a rich tapestry of traditions that recognize the body as a source of knowledge and guidance.
Somatic Psychology:
In the field of psychology, the somatic movement emphasizes the interconnectedness of mind and body. Therapies like Somatic Experiencing and Hakomi Method prioritize bodily felt sensations as a pathway to healing trauma and accessing deeper layers of the self. This approach recognizes that our bodies hold memories and experiences that may not be readily accessible to the conscious mind.
Felt Sense as a Spiritual Practice:
For some, the practice of attuning to felt sense is a spiritual one. It's a way of connecting with a deeper sense of self, the collective unconscious, or even the divine. By listening to the body's subtle messages, we can gain insights into our life's purpose, our connection to others, and our place in the larger universe.
The Importance of Cultural Sensitivity:
As breathwork practitioners, it's important to approach felt sense with cultural humility and awareness. Recognize that different cultures may have their own unique ways of understanding and valuing the body's wisdom. Be open to learning from these diverse perspectives and integrating them into your practice.
By honoring the cultural and spiritual roots of felt sense, we can deepen our understanding of this powerful concept and its potential for healing and transformation. We can also expand our perspectives and create a more inclusive and holistic approach to breathwork that honors the wisdom of both ancient traditions and modern science.
Section 7: Felt Sense in Other Modalities
The concept of felt sense, while deeply embedded in breathwork, is not confined to it. Its principles and practices extend to various other modalities, enriching their therapeutic and self-exploratory potential.
Somatic Experiencing (SE):
Developed by Dr. Peter Levine, SE is a body-oriented approach to trauma healing that utilizes felt sense as a core tool. SE therapists guide clients to gently notice and track bodily sensations associated with trauma, facilitating a gradual and safe release of stored energy and emotions. By focusing on the body's felt experience, SE promotes healing and integration, allowing individuals to move out of survival mode and into a state of resilience.
Yoga and Movement Practices:
Yoga, dance, and other movement-based practices naturally cultivate body awareness, a key component of accessing felt sense. By paying attention to the sensations that arise during movement, practitioners can develop a deeper connection to their bodies and a greater understanding of their emotions and energy. Some yoga traditions, such as Hatha yoga and Kundalini yoga, specifically emphasize the importance of bodily awareness and inner sensation.
Expressive Arts Therapies:
In expressive arts therapies, such as art therapy, music therapy, and drama therapy, felt sense can be accessed and expressed through creative channels. The act of creating art, music, or movement can provide a nonverbal way to explore and communicate inner experiences that might be difficult to put into words. This can be particularly beneficial for individuals who struggle with verbal expression or who have experienced trauma.
Other Applications:
The principles of felt sense can also be applied in various other contexts, such as:
Mindfulness Meditation: By focusing on the present moment and observing sensations without judgment, mindfulness meditation naturally cultivates felt sense awareness.
Bodywork and Massage: Therapists can use felt sense to tune into their clients' bodies, identify areas of tension, and facilitate deeper relaxation and healing.
Leadership Development: Felt sense can be a valuable tool for leaders to enhance their self-awareness, decision-making, and communication skills.
By exploring the diverse applications of felt sense, we can see its potential to enhance well-being and facilitate personal growth in a variety of settings. Whether through breathwork, movement, creative expression, or other modalities, the journey of felt sense is an invitation to deepen our connection to our bodies, our emotions, and our inner wisdom.
Section 8: The Science of Felt Sense
While felt sense may seem esoteric or even mystical to some, there's a growing body of scientific evidence supporting its validity and significance. Modern research is shedding light on the neurological and physiological mechanisms that underlie this embodied form of awareness.
Interoception: The Science of Inner Sensation
The scientific term for the ability to sense our internal bodily states is "interoception." This encompasses a wide range of sensations, from the beating of our hearts to the subtle shifts in our gut feelings. Interoception is essential for regulating our emotions, making decisions, and maintaining overall well-being.
Felt sense can be understood as a refined form of interoception, where we not only sense bodily sensations but also connect with the deeper meaning and significance they hold for us.
Neurological Basis:
Neuroimaging studies have revealed that felt sense involves complex interactions between different brain regions, including:
Insula: This region plays a key role in interoception, processing bodily sensations and emotions.
Anterior Cingulate Cortex (ACC): The ACC is involved in integrating bodily signals with emotional and cognitive processes.
Prefrontal Cortex: This area is responsible for higher-order thinking, decision-making, and self-awareness.
These findings suggest that felt sense is not just a vague feeling but a complex neurobiological process that involves the integration of bodily sensations, emotions, and cognitive awareness.
Research on Felt Sense and Well-being:
Numerous studies have explored the benefits of felt sense and Focusing-oriented therapies. Research suggests that these practices can lead to:
Reduced Stress and Anxiety: By increasing body awareness and emotional regulation, felt sense can help individuals manage stress and anxiety more effectively.
Improved Emotional Regulation: Focusing on felt sense can enhance emotional intelligence, allowing individuals to identify, understand, and express their emotions in healthier ways.
Enhanced Self-awareness: By tuning into bodily sensations and their associated meanings, individuals can gain deeper insights into their own thoughts, feelings, and motivations.
Increased Psychological Well-being: Studies have shown that Focusing and felt sense practices can lead to increased self-esteem, self-acceptance, and overall life satisfaction.
The science behind felt sense is still evolving, but the existing evidence points to its potential as a powerful tool for enhancing well-being and facilitating personal growth. By integrating the wisdom of the body with the insights of science, we can unlock new possibilities for healing, transformation, and embodied awareness.
Section 9: Resources for Further Learning
Eager to dive deeper into the world of felt sense? Here are some valuable resources to guide your exploration:
Books:
Focusing by Eugene Gendlin: This seminal work introduces the Focusing technique and the concept of felt sense in clear, accessible language.
The Power of Focusing by Ann Weiser Cornell: A practical guide with exercises and examples to help you develop your felt sense skills.
Organizations and Websites:
The Focusing Institute: Founded by Eugene Gendlin, this institute offers resources, workshops, and training programs on Focusing and felt sense.
The International Focusing Federation: This organization connects Focusing practitioners worldwide and provides a platform for sharing resources and research.
Felt sense is more than just a technique or a concept; it's an invitation to live a more embodied life. By tuning into the subtle language of our bodies, we awaken to a deeper level of awareness, wisdom, and healing potential.
As breathwork practitioners, integrating felt sense into our practice allows us to guide our clients towards a more holistic experience of well-being. It empowers them to connect with their inner wisdom, navigate life's challenges with greater resilience, and make choices that align with their authentic selves.
