Level One: The Door Opens

Find Greater Ease, Clarity and Freedom

from Old Emotional Patterns

The Journey Begins With Level One Focusing


Are you suffering from stress and overwhelm?

Are you confused about what you want and the choices you need to make?

Do you ever feel vaguely ashamed and bad about yourself as a person?

Have you been told you can find your answers within – but you don’t know how?

Here’s what you can expect when you learn Focusing:

  • Instead of being knocked over and swept away by your emotional states, you get bigger than your emotions so you can react calmly and effectively to life’s situations
  • When you’re confused or faced with tough decisions, you discover you have an inner compass that can guide you to your own way forward
  • If your relationships are challenged by emotional communication patterns, you can more easily sort out your side and begin communicating more clearly
  • You can be aware of inner signals that something in your world needs attention… so you can address and take care of matters before they get out of hand
  • You “get past the past” so that it no longer overshadows the present – freeing you up to respond to the present as it actually is

Our Next Class:

October 31 to December 5, 2018 (skip Nov 21)
5 Wednesdays; 11:00 AM - 1:00 PM Pacific Time (L1-531)
Taught by Lucinda Hayden. Live Online Course
convert to your time zone

Cost: $445
Don't Miss Out: The last day to register is October 25, 2018

Register OR See More Class Times

Level One Focusing: At A Glance

Who For anyone who wants to be more centered, more self-compassionate, calmer, clearer, more creative… and enjoy your life more.
Also for Healing Professionals who’d like to find new ways of helping your clients.
What Live online training accessible from anywhere in the world. Powerful skills for life change based on self-acceptance and being present in the moment. Guidance and encouragement from a skilled teacher with many years of experience.
Where Live Online Course – join us from anywhere in the world!
When Level One meets for 2 hours a week over 5 weeks. Courses start 4 times per year. Find out when our next Level One starts here.
How We use an online video conferencing system to connect you to other students and the teacher. You can use a computer, tablet, or phone to call in. Students receive access to a private webpage where materials can be found.
Why You already know life can be much better if you can just slow down, listen to your body, and be more self-compassionate. But it’s hard to actually do it. We show you how.
Cost Level One starts at $395 with early registration discount. Healing Professionals Track available for an additional $75. Enroll Risk-Free! Details below.

Can Focusing Help You?

You’re in a life transition, and you’re feeling overwhelmed by too many decisions. A lot hangs in the balance and you feel a sense of inner pressure that doesn’t help at all. You need to find some way to navigate between the different choices, some way that lets you trust yourself.

Your life seems to be going very well externally, but deep down you feel unworthy, like you’re faking it somehow. People seem to look up to you, even depend on you, but you keep thinking, if only they knew! And then you feel like you have to work even harder, to hide that.

You feel blocked. You can do anything except what you most need to do. When you put some task Number One on your priority list, you find yourself doing anything but that. You’re so far behind on the important things, you feel like you’ll never dig out.

You have an inner critic that shows up whenever you need to be seen or heard. After you try to express yourself, you get a devastating inner replay about how horrible you were. Hiding or running away feel like the only good options.

You’re reactive out of proportion to what’s actually happening, blowing up or bursting into tears at little criticisms or panicking at little setbacks. Too often your family makes you feel crazy or your clients irritate you. You’ve tried talking yourself out of the feelings but they persist anyway.

You’re facing a health challenge and you realize that this is absolutely the time to be able to listen deeply to yourself and your body, because not listening to your body is probably part of why you’re in this situation. Maybe you’re in physical pain, having trouble sleeping, anxious about the symptoms you’re experiencing.

Somewhere along the line you got out of touch with yourself… doing what other people wanted or needed instead of consulting yourself… and now it’s hard to tell what you actually want to do… including what you want to do with the rest of your life.

What IS Focusing, anyway?

Focusing is an awareness process – something you do internally – that is based on the idea that a certain kind of body sense called a “felt sense” can help us discover and follow the best next steps of our life. Most of us pay more attention to the shouts all around us than to those little whispers within. Yet the inner whispers have huge importance for getting calm, clear, centered… and moving forward.

What is an awareness process? Well, right now, as you read this… Are you sitting? Now just pause and just pay attention to the sensation of your body touching what you are sitting on… Got it? You are bringing awareness to a feeling that, a minute ago, was merely going on in the background. Internally, you shifted your awareness.

So far, so good. The next part is a little trickier. Bring awareness into the inner area of your body: throat, chest, stomach, belly… What do you feel in there? We aren’t looking for something strong, necessarily. It might be a very subtle uneasiness. It might be a subtle sense of being OK. There’s no right or wrong here.

If that’s not easy to feel – or to trust… well, that’s what Focusing training is all about!

What is amazing is that through this little door – being able to sense the subtle feeling of right now, in your body – there are so many big possibilities!

“In Focusing, I have found for myself “The Something” that I have been looking for so long. Focusing is such a great gift to open and deepen the relationship to and with my inner body. Focusing opens deep hidden inner doors and lets new light shine on buried resources. I believe we can only understand ourselves as a whole in the synthesis of body and mind. Focusing is such a valuable method because I can apply it to myself as an empowered Focuser, as well as to my clients. I am very grateful to learn it step by step through the Focusing Resources Levels courses.”

Michaela Jerusalem, Psychotherapist, MBA and Mediator, Aachen, Germany

The way Inner Relationship Focusing is taught has an intense clarity about it. The whole process is about being open to the unexpected and unplanned which can, and will, move us forward if we are open to it. What I’ve learned has fed into my teaching, the way I work with others, and how I live my life. After completing Level One, everything is more interesting than it was before. Life was never dull, but relationships are now an inexhaustible source of self-knowledge. I always knew that and was taught that, but the practice of Focusing shows it to be a reality. I have an increasing circle of Focusing friends and, paradoxically, a growing sense of detachment as well as one of deepening participation in everything.

Jill B.

Getting Started is Easy.
You’re 3 Steps Away from Powerful Change

Check our schedule and choose the course dates/times that work for you

Come to class and experience the practical, revolutionary process of Focusing

Watch your life start to shift in ways you may never have imagined

A few of the many things that Focusing can be used for:

Releasing Blocks

Releasing blocks, like writer’s block or procrastination, so that what was hard to do becomes possible and even easy.

Making Decisions

Making tough decisions where there is no clear way forward but you really need to know what to do.

Emotional Triggers

Calming down and getting perspective when your emotions get triggered into anger or anxiety.

Inner Critics

Shifting your relationship with your inner critic so that you know you’re a basically good person even if you make mistakes.

Getting Free

Releasing self-limiting beliefs and feelings of being constricted or trapped.

Finding Calm

Be more at ease, relaxed, and present in both social and work situations.

Knowing Your Truth

Release blocks to knowing your own truth and being comfortable speaking up about it.

+ So Much More!

And all of that is just the beginning!

With Focusing Training, you will be able to:

  • Pause and notice what you feel in your body – those subtle felt senses that hold the key to change
  • Describe what you feel without judging it (it’s amazing how often we judge what we feel!)
  • Invite felt senses about particular issues (like a decision or a block or a relationship)
  • Increase your sense of self-esteem and self-acceptance by shifting your relationship with inner critics
  • Start with an uncomfortable feeling and discover what it is really about… and feel it clear up and shift
  • Increase your ability to feel enjoyable, positive feelings and to know what is really right for you

The Structure of the Focusing Training Program

  • There are four Levels, and you can take each one separately or sign up for all four in advance
  • Each Level is a five-week course that meets for two hours per week on Zoom, an online live webinar platform
  • The teacher of each Level is highly experienced, very knowledgeable about Focusing, and skilled in giving personally tailored attention so each person can find their own way
  • A 50-minute one-to-one Focusing session with Lucinda Hayden is included before Level One, so you can experience the process expertly guided before you learn to guide yourself
  • Classes include presentations, discussions, demonstrations, and meeting in pairs with other class participants for practice of that week’s Focusing exercise
  • Readings for the program come from The Focusing Student’s and Companion’s Manual which is provided as part of the course (by downloadable PDF for free or in hard copy at cost)

RebeccaStrauss - L1Testimonial“The pacing of the classes has been great. I’m actually amazed at how well it works to learn this material in the online course format! It feels quite dynamic.”

Rebecca Strauss, ESL Instructor to Adult Refugees, Portland, ME


Want to Know More?

Download a recording from a Free Webinar where we share tips on how to:

  • Hear the inner voice that knows what is right for you
  • Deal with your doubts about yourself
  • Move beyond being stuck and into what you really want for your life


Focusing Mini Class

You’ll also meet our program faculty and learn about the content, format, and structure of the program. We look forward to supporting your journey toward a more positive life! Please feel free to bring your questions about Focusing.

Any of the teachers would be happy to chat with you about the program:

So why not get to know Focusing? With our FREE webinar, you’ve got nothing to lose, and everything to gain!

If this time doesn’t work for you, register anyway and we’ll send you a recording that you can enjoy at your convenience.


Meet Your Level One Teacher

Lucinda Hayden

Lucinda is a gifted, warm teacher who inspires and connects to help bring out the life-forward direction in each of her students. She has been working closely with Ann Weiser Cornell for many years. She has over 20 years of experience as a teacher and as a healing professional. She is also a world traveler with a gift for connecting with people of many cultures.

“Lucinda is warm and delightful, a deep and wholehearted person who brings considerable breadth and depth of skill to Focusing. She blends this very broad knowledge of Focusing with an intuitive and nurturing teaching approach that is very welcoming to her students.”

Bob Sheeler, Physician, Rochester, MN


All of This at a Reasonable Price

We so believe in the work that we do that we strive to make it easily available, regardless of the size of your pocket book.
Your investment in your well-being isn’t going to cost you thousands of dollars.

In fact, you can get started for just $395. Price increases at late registration date.

Enroll Risk Free!

We stand by what we say. In the unlikely event that you find our course doesn’t live up to our triple guarantee, just let us know within 90 days. You can choose to apply your course fee to a different program, or to a personal coaching session with one of our teachers, or to receive a full refund.

Get Started with One of Our Upcoming Classes 

Level One: Oct 31 – Dec 5, 2018

Level One: Oct 31 – Dec 5, 2018


October 31 to December 5, 2018 (L1-531)
(skip Nov 21)
5 Wednesdays; 11:00 AM – 1:00 PM Pacific Time
Taught by Lucinda Hayden. Live Online Course


Payment and additional details

Cost: $395 through end of day October 10, 2018, $445 after
Don’t Miss Out: The last day to register is October 25, 2018
Includes: 50 minute Focusing session with course instructor, Lucinda Hayden
Plan for: 2 hours in class each week and 1.5 hours additional practice partnership and homework outside of class


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More About What People Are Saying

JillDrummond - Small“I used to experience painful depressions that I felt I had little control over. I haven’t experienced depression since learning Focusing. I had trouble handling disagreement and differences of opinion. I listen to others with greater caring now, and am enjoying all my relationships more.

Before Focusing, my husband and I often had painful, confusing conflict. My marriage is now the joy that I want it to be. It used to be hard for me to know what I was feeling, because there was so much I was on the verge of knowing about myself that I was afraid to know. Now, I can turn toward all that.

I have the ability to notice feelings of all kinds, and relate to them in a friendly way that helps them relax and reveal what is important in them. I used to be very hard on myself, believing I had to be perfect, and berating myself for my failures. I now have a much more compassionate relationship with myself, owning (and cherishing) my own humanness and imperfectness.

At one point in my life, I truly thought there was something essentially defective about me. Now I feel so……well, human. And joined in that humanity by everyone else.”

Jill Drummond, Manalapan, New Jersey

RoyGould“After just two courses of Focusing training I’ve discovered things about myself I’m really excited about, and I’m started to be able to do things to move forward that I’ve always wanted to do. I have been working as a coach and therapist since 1988. From the very first week in Focusing Level One I took what I was learning in to my client sessions, with amazing results. I deal a lot with clients who have anxiety issues…and after 30 minutes of Focusing my clients were saying, ‘Wow, what’s that?’

Even more important is how it’s helped me. I grew up as a little boy feeling anxious, waking up in the mornings not sure what I could count on in the world. What I’ve noticed from the Focusing training is, now I can be with that aspect of myself that feels anxious. I can be with it like an old friend.

I have to say that the decision to take this course ranks up there with the best decisions in my life.”

-Roy Gould, psychotherapist and life coach, New Brunswick, Canada

Are you a Healing Professional?

You Can Be Effective and Empower Your Clients

Focusing has been linked in over 50 research studies with positive outcomes in therapy including greater emotional regulation, more satisfying relationships, and increased self acceptance.

Would you like ways to be more helpful to clients who:

  • don’t know what they feel or feel “nothing”
  • struggle with self-criticism and confusion
  • feel stuck in their lives
  • talk about feelings rather than having them
  • get overwhelmed by intense emotion
  • struggle with depression, addictions, and other effects of trauma

With Focusing, you’ll learn an experiential, body-oriented process of self-awareness and emotional healing that you can immediately bring into your work with clients. Add our Healing Professionals Track to receive additional content on integrating Focusing with your practice. Read more about our program for Healing Professionals here and add our Healing Professionals Track for only $75 per level during checkout.

Do I fit the Healing Professionals description?

From our perspective, Healing Professionals include: psychotherapists, coaches, bodyworkers, spiritual directors, physicians, healers, nurses and anyone who meets with clients for the purpose of healing and growth.

Got Questions? We’ve Got Your Answers…

What's so different about Focusing?

Focusing goes counter to most of the messages around us. We are told how to feel, or to “get over” how we feel, and we are never ever taught about the body felt sense that is the real way through our difficulties.

Why do you feel so stuck? Why do feel like you’ve tried everything and nothing has worked? Why do you go around in circles, repeating what hasn’t worked, feeling the same emotions, and no farther along than before?

It’s not that there’s something wrong with you. I really want you to hear that! So I’m going to say it again.

It’s not that there’s something wrong with you, it’s that the whole way our modern culture is set up leaves us cut off from our bodies and our source of wisdom. And if you suffered traumatic experiences or came from a dysfunctional family (like I did), that makes it even harder to stay in touch with yourself.

Is this therapy? Coaching? Meditation? Positive visualization?

Focusing isn’t any of those things…. But it has similarities to each of them. (And can be used with those other methods to enhance their effects.)

As in therapy or coaching, you can get positive change on deeply held, long term issues, as well as releasing blocks to taking practical action. But unlike therapy or coaching, you do Focusing on your own or with partners in a free exchange. You learn a way of being that you have with you at all times, and once you learn it, it costs you nothing more.

As in meditation, Focusing has an essential quality of acceptance, and you can find greater inner peace and detachment from stressful emotional states or thoughts. But unlike meditation, Focusing is more engaged, practical, issue-oriented – being about a particular life situation.

As in positive self-talk or visualization, you can access the very best of your potential for moving forward with your life without getting stuck in negative emotions. But unlike positive self-talk or visualization, Focusing is grounded in your whole self, inclusive of all your feeling states, so you aren’t leaving out aspects of yourself that can return in a backlash later.

Do I need to be there every week?

Please plan to attend all 5 class sessions for the full time of the meeting. Missing one class is acceptable. (We know from years of experience with teaching Focusing that missing more than one class is just too many.) If you miss more than one class, you’ll need to repeat the Level in order to move on to subsequent Levels. Please note, missing more than 20 minutes of class counts as an absence.

How do online courses work?

All you need is a phone, tablet, or computer and a comfortable place to sit! We use Zoom, an online video conference platform, to connect you to other students and the teacher.

Before the class starts you will receive a Zoom link to use each time the class meets. You can join us via your camera-equipped computer, tablet, or smart phone. Prefer not to be on video? You can turn off your camera. Don’t want to call via computer? You can call in by phone.

Zoom is free and easy to use. You will be able to sign on in advance to make sure you can access it, but we’ve had very few problems with it. Students also receive access to a private webpage where course materials can be found.

What's included in my course fee?

  • Five two-hour meetings for a total of 12 hours of class time.
  • One individual Focusing session (50 minutes) with the course instructor. (Value: $160.) Information on scheduling your individual session will be provided in your confirmation letter.
  • 1/2 hour group chat with Ann Weiser Cornell during your last class – an opportunity to meet Ann and ask questions about Focusing.
  • Your own copy of The Focusing Student’s and Companion’s Manual (value: $23), provided as a PDF file. The entire manual is now available as one easy download from the private class webpage, accessible to you anywhere you are!
  • Unique Focusing Exercise Sheets for every paired class exercise so you know exactly what to do to make the exercises most effective for yourself and your partner. (We innovated these Exercise Sheets and they really work.)
  • Up to one hour of Focusing partnership, in between class meetings each week, to further develop your Focusing skills.
  • A class roster with contact information so you can connect with your assigned partners each week to practice the skills you’re learning during class.
  • Access to recordings of every class, usually by the next day and up to 30 days after the end of the class, so you’ll be able to listen again to anything you want to hear twice – or over and over again.
  • A private web page where you can access homework, recordings, and other important class information from any web browser.
  • Email and/or phone support from the teacher and the class assistants if you have questions between the class meetings or need extra help.

What if none of your dates and times work for me?

Levels courses are offered 4 times per year starting in February, April, September, and November. Did you check our listing of future courses?

Can I receive Continuing Education Credits and/or a Certificate of Completion?

Course meets the qualifications for 12 hours of continuing education credit for LMFTs, LCSWs, LPCCs, and/or LEPs as required by the California Board of Behavioral Sciences. Focusing Resources, CAMFT Approved CE Provider #62524

Focusing Resources is approved by the California Association of Marriage and Family Therapists to sponsor continuing education for LMFTs, LCSWs, LPCCs, and/or LEPs. Focusing Resources maintains responsibility for this course and its content.

There is a $25 administrative fee for CE units. Course completion certificates are awarded at the end of the course upon completion of all requirements and the course evaluation. (If you don’t want CE units but would like a completion certificate, the $25 fee does still apply.)

Eligibility for CE units requires at least 80% live attendance. If you miss a class, it must be made up.

When Something Doesn't Go As You'd Hoped

When Something Doesn't Go As You'd Hoped...

We are always open to discussing experiences with our courses that didn’t work for you or didn’t go the way you expected. Depending on the circumstances, you may want to email your course instructor, the staff member in charge of your course, or Ann Weiser Cornell. Email addresses for all these people will be supplied on registration. We will work with you to find a way to meet your needs.

Can I repeat Level One at a discount?

If you’ve had Focusing Level One (with us or with an Inner Relationship Focusing teacher) but find you’re needing to brush up on skills you learned or get process reminders for your partnership practice, you can repeat Level One for just $290, which includes a one-to-one Focusing session with your teacher. Just email us to request the repeat fee discount code.

What additional support is included with the Healing Professionals (HP) Track?

Combined with the Focusing Training Program, our Healing Professionals Track provides additional audio and video content specifically tailored for Healing Professionals (HPs) who want to bring Focusing into their work with clients. Click the link above (opens in a new window) for more information. Read more here.