This is session 3 of a 4-session course. It is 49 minutes long, cut into 7 segments for ease of use. Ideally, listen to all of it. If you are pressed for time, you can just do the 4 sections marked with an asterisk and highlighted in yellow (A, B, E & F), for a total of 35 minutes (+ 10 minutes for the experiential exercises).
It includes practice exercises, including one that was done in pairs during the live session. If you do it with a friend, you will be able to replicate what it was like to attend the live session. If you’re doing it on your own, there are alternative instructions for how to do it.
|* A – Checking inside (5′):The video clip below invites you to check inside and provides some directions.|
|* B – Exploring inner experience (1′ 30″):|
The video clip below invites you to further explore this first experience.
C – Participants share their experience (5′ 30″):
In the video clip below. some participants share their experiences.
D – Interplay (7′ 30″):
Taking off from one participant’s experience, this video clip addresses how observing experience affects the experience.
|* E – Felt sense in context (27′ 30″):|
This video clip, the longest one of the third session, puts the felt sense in context.
If you’d like to know more about the neuroscience context for the felt sense, see:
– Polyvagal theory: a 5-minute overview.
– Stephen Porges & the polyvagal theory (50-minute conversation & transcript)
|* F – Your own experience of felt sense (1′):|
This video clip provides instructions on exploring your own experience of felt sensing. Participants in the live class were invited to explore this in pairs. If you are taking this online class with a partner or a friend, please follow the same instructions. That is, for each exercise, take turns: one of you listens to the other and summarizes for 5 minutes; change roles for the next 5 minutes. If you are doing this on your own, see alternative instructions below the video.
If you are doing this on your own, I suggest you do the following:
Instead of speaking, write down what you would say.
Every so often, pause the writing, read aloud what you have written.
As you hear yourself speak, see whether it feels right, or needs changing.
Edit or add text accordingly.
G – Bookmarking this experience (1′):
Next: Go to session 4
I am offering this course as a fund-raiser for The International Focusing Institute (TIFI). I hope that you will make a donation to TIFI.