I find it useful to use Nonviolent Communication as a doorway to Focusing, especially when people are not used to the idea of self empathy.
Nonviolent Communication (NVC) helps us notice when we are naming, blaming, diagnosing, trying to prove who is right and wrong, etc. (Jackal language). NVC encourages us to speak Giraffe Language:
- describing an interaction without evaluating it,
- turning inward to notice ones own feelings and needs,
- listening empathically to the needs of others,
- making requests to meet needs.
People can identify easily with the big difference in the two languages. I don’t usually go into the request step until later, because my goal is to teach felt sensing through noticing feelings and needs.
The Revolutionary Pause is the moment when one decides which language to speak. It’s difficult to pause in daily life! But after the initial difficulty, people start to see what a difference the pause can make. People start noticing when they are making statements that imply judgements and blame. Then they can notice the way they are judging themselves, thus opening to the notion of empathy toward their own inner world. As people start noticing their own feelings and needs, they are already in levels 4 or 5 of the Experiencing Scale: http://www.experiential-researchers.org/instruments/exp_scale/exp_scale_long.html
In NVC, our Beautiful Human Needs are seen as something that unites us as human beings. A beautiful human need is defined as “vital energy that motivates us to act and to grow.” This concept is new for most people, experienced Focusers as well as non-Focusers. Noticing ones beautiful human needs and how they feel inside can lay the groundwork for noticing naturally-arising felt senses.
In Nonviolent Communication, other people are not responsible for how we feel. Our needs, met and unmet, give rise to how we feel. Everyone is trying to meet their needs. Without sensing into our own needs and listening for another’s needs, we often don’t understand the basic motivations in each other.
Through sensitive, spacious listening for needs, people can make space around that which can’t yet be put into words. With practice and good listening, people are on their way to learning to pause and pay attention to the felt sense of the whole, which situation often extends far beyond what could be defined as needs and values. When people access the felt sense, what started as a conflict can transform into forward movement. Conflict can then be seen as an opportunity for “crossing”, where the carrying forward, the right next step, becomes something that could not have been conceived by either individual.
NVC is a theory, the practice of which can lead to felt sensing. Felt sensing is pre-conceptual— fresh, intricate and unpredictable in every moment. A lot of practice and careful listening are necessary before people can learn to trust the felt sense in all its transformative power.
I find that the seamless combination of NVC and Focusing lays a good groundwork for learning both.