What Is Focusing-Oriented Therapy?
A gentle way of understanding what’s going on inside of you
A conversation I’ve had again and again
Over the past 8 years as a therapist, I’ve had versions of the same conversation more times than I can count:
“I know I’m supposed to sit with my feelings, but how do I actually do that?”
People say this in different ways, but the confusion underneath is the same. You want to understand yourself better. You want to handle stress, relationships, school, or work in a healthier way. You can tell something is happening inside you—but no one ever taught you how to turn toward it without getting overwhelmed.
If you’ve ever felt that way, you’re not alone. And you’re not doing anything wrong. Most of us were never shown how to listen to our inner experience in a way that feels safe, practical, and grounded.
This is where Focusing-Oriented Therapy (also called FOT or Focusing) comes in. It’s the somatic therapy approach I use in my work with clients across BC.
Focusing is about practicing how to be with your inner experience, without ignoring it and without getting overwhelmed by it. Think of it as building a respectful, grounded, and compassionate relationship with yourself.
photo by Darius Bashar on Unsplash
How does Focusing-Oriented Therapy work?
Many people are told they need to “be with their feelings,” but they’re rarely shown how. Focusing offers a clear, gentle framework for doing exactly that.
Instead of forcing insight or reliving painful memories, Focusing helps you slow down and notice what your body already knows. Your body carries information about stress, emotions, and past experiences, and when we learn how to listen, things begin to shift naturally.
Focusing weaves together several core practices: interoception, active imagination, mindfulness, curiosity, and compassion.
interoception: listening to your body’s signals
Interoception is the ability to notice internal sensations in your body. A simple example is recognizing when you need to go to the bathroom. But your body sends many other signals too—tightness in your chest, a heavy stomach, shallow breathing, or a sense of warmth or buzzing.
These sensations aren’t random. They’re meaningful responses to your life.
In a session, this can look like:
pausing to check in with internal sensations
noticing changes from the beginning to the end of a session
gently exploring areas of tension, heaviness, or ease
Over time, this builds trust in your body instead of seeing it as something to override or fix.
active imagination: expressing what words can’t
Sometimes it’s hard to explain what’s going on inside using words alone. Focusing invites imagination into the process—images, colours, metaphors, gestures, or even sounds.
This can feel surprisingly relieving. You don’t have to be “creative” to do it. You just follow what naturally shows up.
In a session, this can look like:
describing a sensation as an image or metaphor
comparing an experience to an animal, object, or character
allowing unexpected or playful details to emerge
Imagination often helps your inner experience feel seen and understood.
mindfulness: noticing what’s happening
My definition of mindfulness is simple: paying attention to what’s happening as it’s happening. Sometimes what’s happening inside feels like a calm river. Other times it feels like a storm.
Either way, we go at your pace.
The goal isn’t to “stay calm”. It’s to stay in relationship with your experience without pushing yourself too far, too fast.
In a session, this can look like:
pausing to notice what’s happening in the present moment
figuring out what kind of support or distance you need to stay grounded
shifting between inner awareness and outer resourcing when things feel intense
Mindfulness becomes a way of staying connected to yourself in a steady, sustainable way.
curiosity and compassion: the heart of Focusing
Curiosity helps create space. Instead of assuming you know what a sensation means (“I’m just anxious,” “I shouldn’t feel this way”), you approach it with openness.
This naturally supports compassion. I use Brené Brown’s definition of compassion: the ability to be empathetic without judgment.
Self-compassion isn’t something you need to have figured out before starting therapy. In Focusing, it’s something you build through practice.
In a session, this can look like:
noticing sensations without rushing to interpret them
softening self-criticism and trying a kinder inner tone
allowing multiple feelings to exist at once
Over time, many people find they become more curious and compassionate toward themselves outside of sessions too.
A Hopeful Closing
Your body isn’t trying to sabotage you. It’s trying to communicate.
Focusing-Oriented Therapy offers a way to listen—gently, respectfully, and at your own pace. If you’re feeling overwhelmed, disconnected, or unsure how to understand what’s happening inside, Focusing can help you build a steadier, kinder relationship with yourself.
You don’t have to do it alone, and you don’t have to force anything. We start right where you are.
FAQs about Focusing-Oriented Therapy
What is somatic therapy?
Somatic therapy is a body-based approach that helps you understand emotions, stress, and past experiences through physical sensations. It’s not about pushing you into discomfort, it’s about helping you connect with yourself safely and gently.
How is Focusing-Oriented Therapy different from talk therapy?
Focusing includes talking, but it also expands beyond words. We bring in body awareness, imagination, metaphor, and mindful noticing so you can access deeper clarity without having to “explain everything.”
Do I have to share every detail of what happened to me?
Not at all. In Focusing, your body leads the way. You can share as much or as little as feels right. You don’t need to tell the whole story, or even any story, to do meaningful healing work.
Is Focusing helpful if I’m dealing with school, work, or relationship stress?
Absolutely. These stresses often live in the body before we’re aware of them in our thoughts. Focusing helps you understand what’s underneath the overwhelm so you can respond instead of reacting.
What does a Focusing-Oriented Therapy session look like?
We go slowly. We talk about what you’re noticing, explore sensations with curiosity, and make sure you feel supported. You’re always in charge of the pace and the process.
