Sensing Form

About this Sensing Form – This form is to help you explore yourself.
Simply by giving it a try you are doing it ‘right’. If you find nothing, feel nothing, that is also doing it right. There is no one-way to use this. You can start at the end, middle or beginning. It is never graded. You can skip questions. You can modify it. If you do it more than once, it often becomes more clear how to work with it.

Prompts (‘instructions’) – Option 1. No Prompt: Fill out this form according to what you notice about yourself-body right now.

Options 2. Each of the prompts below are guides/exercises – made to investigate different aspects of your life. You can modify them, make up your own, or you can use this form without any prompt at all.
To use a prompt, PICK ONE to begin:
Body Scan MemoryEmotionThinkingPhysical ActivationPartner/Trio

 

Sensing Form – Advisory Notes
Be CERTAIN to READ THESE before you begin (2 minute read).

Sensing Form Begin.
1. Location
Where/do you notice a sensation that is ‘speaking up a bit louder’ than other areas?


For example, is it near your spine? On your skin? Behind you? In your belly area? Your brow area? A foot in front of you? Etc. Draw/Fill-in the location that seems to be closest to where you felt/feel this sensation.

 

2. Direction
Is this feeling staying perfectly still? Or is it moving just a little bit, or a lot – in this or that direction?
Circle, cross out, or add any words that apply to the directionality of your feeling:
zig zag — upward — downward — every direction — spiraling — towards my center — away from my body — hovering in one place — …

 

3. Tempo/Speed
If this feeling is moving/vibrating, what speed does it move, on a scale of 0 = absence of movement – to – 10 = fastest movement you can imagine:
0   1   2   3   4   5   6   7   8   9   10
Circle, cross out, or add any words that apply to the speed of your feeling:
frozen lake — old TV static — deer in headlights — gentle stream — storm winds/electric storm — dead or sleeping body — plants buds in spring — like a snail moves — pouring molasses — …

 

4. If you imagine/touch-feel,
is there texture, or can you lean your weight on it
– what is it like?
Circle, cross out, or add any words that apply to your feeling:
plastic — concrete — mud — sandpaper — fog — elastic — wood — brittle — moist soil — fleshy — soft — coral-like — sparkling — fragile — solid –…

 

5. Other qualities of this movement/vibration/texture, etc?
Circle, cross out, or add any words that apply to your feeling:
elevator — bike ride on bumpy street — stop-and-go traffic — ice skating — flopping — floating — lightening bolt — bungie jump — like falling boulders — person getting an electric shock — stubborn donkey — ‘good’-tingly — hum/buzz — rhythmic/arrhythmic — …

 

6. Flavor
If you could taste/imagine what it might taste like,
Circle, cross out, or add any words that apply to your feeling:
bitter — mellow — moldy — chocolate — metallic — warm — acidic — round –…

 

7. Color
Was there an element of color present in the feeling you are investigating?

Circle, cross out, or add any words that apply to your feeling:
glitter-sparkling — like sunlight — black but with swirling streaks — like a shadow — red –…

 

8. Temperature
Circle, cross out, or add any words that apply to your feeling:
sauna — warm blanket — ice — refreshing/cool –…

 

9. Sounds/Words
Are/were there any internal sounds, words, or thoughts which seem to be related?
Circle, cross out, or add any words that apply to your feeling:
oh! — noooooo! — erghhhh! — closer. — sigh. — yes! — shwooooooosh! — that way! — …

 

10. More?
Did you find any new realizations or did any remembered-realizations pop up for you?
Is there anything you found that feels important to remember (for today, this week, this month, etc)?
Did anything shift in how you understand/feel how your emotions-body-thoughts relate to each other?
Anything more?

 

Buy Me A Coffee
This material is free for personal use only.

To share this material with students/clients – in teaching, therapeutic or all other purposes: include erin bell in citation + buy me a coffee, or send $1 or more via Paypal. A coffee here and there helps me try to earn a sustainable income and it helps keep these tools freely accessible to others.

 

 

Try other prompts here. To talk with others about this, share some part of your experience, or what-have-you: Sensing Form Forum.

A similar style exercise to these Sensing Form Prompts – and a resource that has deeply helped me in my life and inspired my work – is E. Gendlin’s Six Steps/Focusing.