Focusing Alone

Wouldn’t it be great to have Focusing with you whenever you need it? Join…

Focusing Alone

an on-demand course with Ann Weiser Cornell that helps you Focus on your own more easily

Empower yourself to do Focusing any time and anywhere you need to, whether a partner is available or not…

Focusing Alone was hard for me, too…

If you’re struggling to use Focusing on your own, you’re not the only one!

I couldn’t focus alone very well when I first learned Focusing, and then I didn’t even try for years and years. My partnership sessions were all the Focusing I had. But one day I had to do Focusing and there were no partners around!

I was on my first whitewater rafting trip. During the early part of the day my raft flipped over, and I had a scary dunk in the river.

Later, we had a 20-minute walk while the guides carried our rafts around a waterfall. I realized that the thought of getting back in my raft terrified me. But there weren’t any other choices — we were far from civilization, with no roads in or out. I had to get back in the raft — but I couldn’t.

So, on that 20-minute walk, I did Focusing, all by myself, with the part that was scared to get back in the raft.

I said “something in me is terrified” — and felt it in my body and said Hello to it. Then, I listened to what scared it so much. What I learned surprised me. It wasn’t that I had fallen in the river. It was the motion of the raft itself. The bumpy up-and-down was like turbulence on an airplane that this part of me really hated. When I realized what this part of me was so afraid of, and I let it know I heard it, the scared feeling lessened. I was able to get back on the raft…and even have a good time for the rest of the day.

From that day on, I realized that Focusing alone was important.

I made it my goal to learn from people who Focused alone successfully. I learned so much! The result: a whole array of methods that help and support solo Focusing. It’s great to have a Focusing partner — and it’s great to have Focusing whenever and however you need it.

Do Focusing alone when you:

  • Need more time than a partner can give you
  • Want to do Focusing late at night or super-early in the morning
  • Get emotionally triggered and need some Focusing right now

You know how great Focusing is! Being able to do Focusing alone multiplies the times when Focusing can bring you relief and transformation.

I hope you’ll allow me to be a companion on your journey to successful solo Focusing. I’d love to show you how to be able to do Focusing, whenever you need it.

“Focusing alone isn’t hard. It just involves creating the right environment… and being there for yourself.”

― Ann Weiser Cornell

Join me in this course where I’ll show you how to:

  • Explore what’s so hard about Focusing Alone — and how to turn that around
  • Practice powerful, practical tips that make Focusing Alone easier…immediately
  • Follow a supportive “script” that keeps you on track
  • Set up and follow a regular Focusing practice you can integrate into your life

This course could be right for you if you:

  • Are familiar with Focusing and have some success Focusing with a partner.
  • Get stuck or find it challenging to Focus on your own.
  • Want a diverse set of processes designed to help you stay engaged with your Focusing practice.
  • Wish you knew how to create a plan for regular Focusing practice – and stick to it!
  • Already use Focusing alone and want to explore alternatives to your current practice.

This course is probably not right for you if :

  • You’ve never done Focusing and Focusing partnerships and are looking for a place to learn it. We recommend Your Path to Lasting Change.

Four weekly modules – Each introduces new skills you can use to improve your ability to do Focusing Alone.

Number 1

The Quality of Containment

 Develop practices that support you create a stronger container for your own process.

Following a Thread

Learn self-guiding invitations that help you move deeper into the Focusing process on your own.

Acceptance & Safety

Learn how to move beyond judging yourself and create a sense of acceptance and safety in your solo Focusing.

Colors, Drawing & Mind Mapping

Explore how you can support your Focusing Alone using things like drawing and mind-mapping.

About Your Teacher

Ann Weiser Cornell, PhD, is the co-developer (with Barbara McGavin) of Inner Relationship Focusing. Ann learned Focusing in 1972 from its developer, Eugene Gendlin, and was his close friend and colleague to the end of his life.

Ann has written several definitive books on Focusing, including The Power of Focusing: A Practical Guide to Emotional Self-Healing, and Focusing in Clinical Practice: The Essence of Change.

She has taught Inner Relationship Focusing around the world since 1980, and is a past president of the Association for Humanistic Psychology.

“The more I do Focusing — both with partners and by myself — the closer I get to my ideal of Focusing all the time. Living a Focusing life.”

― Ann Weiser Cornell

Are you ready to discover the simple solutions to your solo Focusing struggles?

Learn how you can…

Solve Common Problems with Focusing Alone

Trust Your Solo Focusing Process

Experience the Benefits of Focusing When You Need It

Enroll for Your Course Here

Focusing Alone On-Demand Course

Focusing Alone On-Demand Course


4-week on-demand video course
Unlimited, lifetime access
Downloadable workbook
Access to our online forum


Get 6 Powerful Guided Exercises:

  • Writing while Focusing
  • Checking in with your Focusing Alone
  • Learning from your Focusing Alone
  • What helps you feel loved and accepted
  • Using colors while Focusing Alone
  • Going forward with Focusing Alone
  • And much more…

Additional details

This is an on-demand course. Video was recorded during an actual live course and has been edited. Sound quality may vary.

How This Course Works

Learn Wherever You Like

This course is accessible by computer, tablet, or smart phone. If you can connect to the internet, you can connect to this course!

Be Supported In Your Process!

You won’t be going it alone! You’ll have access to a forum to chat with other students, plus access to Ann for parts where you might feel stuck

Available at Your Convenience!

You can move through this course as quickly or slowly as you like. You’ll also have lifetime access to the material, so you can revisit it anytime

Interactive Materials

This course includes a beautiful PDF workbook to help you integrate your learning. There will also be checkpoints during the course to check-in on your progress.

What People Are Saying

  • Hannelore
    "Before the course, my biggest challenge was feeling confident during the Focusing process when I was on my own. Now, I feel more confident when Focusing Alone and use it regularly. This gives me more freedom because I'm no longer dependent on a Focusing partner. The course broadened my repertoire and I'm more patient staying with blocks and the many thoughts in my mind without criticizing myself."
  • M.G.
    "I had difficulty Focusing deeply without a companion. There were always lots of distractions. Now I trust myself more. I feel a lot more capable of accepting where I am and I can be with myself regardless of what shows up (even when Focusing alone). This course helped me collect the tools that made me realize I have the capability to connect with the forward movement of my life."
  • Adam de Jong
    "Before the course, I felt dependent on Focusing with a partner. Now, my Focusing alone is much richer. I am no longer dependent on a partner to build a relationship with my deeper feelings and intuitions. And now I do Focusing very regularly which gives me a feeling of coming home to myself."
  • C.Z.
    "Before the Focusing Alone course, my biggest challenge was getting in contact with my emotions. It left me feeling a never-ending sadness. Now, because I have a consistent way to access my felt senses, I have space for more emotions than before. There's less fatigue and less sensation of things being 'too much.'"
  • Linda Hedquist
    "Thank you so much for the Focusing Alone class.  You really are a masterful teacher!  Everything was so well organized and well-articulated.  After learning from your books, it was wonderful to have the reinforcement of repeated verbal input.  It definitely took me deeper and gave me a firmer level of understanding even though I have been extremely successful at focusing alone for some time now."
  • Diane Olsen
    "Thank you for an enjoyable class!  I feel very motivated to be more consistent with my focusing alone.  I have been focusing alone for a number of years now with some success.  What I learned in the class has helped zero in and make more clear to me what exactly has made it not always feels successful.  Setting the timer, focusing on issues, and bringing my presence back to them and how they feel in my body is helping focusing alone feel more contained. Drawing is an added dimension that never occurred to me before which is amazing because I draw."
  • Betty S.
    "Each of the Focusing Alone classes added a new dimension to focusing alone for me. I know I will use each of the lessons sometime in the future when I focus alone. I really loved the last suggestion of drawing while focusing. To me it has become a kind of diary of my sessions. I use pictures and words in a flowing story stream to tell what the session is about. As I look back over it I can see the progress of movement of the issue. With all the color, pictures and words it really is beautiful. As an added bonus I used it to show/explain to my husband what all these focusing sessions I do are all about. It was a nice way to show how the felt sense, images and words combine to resolve an issue. So, Ann thank you very much. I am very grateful that I took the course.  Now I can focus alone and have beautiful drawings of my sessions. I am sure I will look back over them in the years to come and enjoy each session again."
  • M.Goodman-Bozeman, MT
    "I thoroughly enjoyed the Focusing Alone class, finding it the perfect complement to focusing with a partner.  The ability to use different processes, including walking, drawing, journaling and more, allows this process to be integrated more easily.  Ann has a very professional and reassuring presence on the phone, giving each of us a confidence in ourselves that we can learn this skill and integrate it into our focusing practice.  I would highly recommend this class."
  • Bev Lutz, MCC, Minneapolis, MN USA
    "Yes, I would definitely recommend the class to others!  It's a solid experience of different techniques that can open the doors to Focusing alone as well as enhance the Focusing done with partners.  Ann creates a sweet safe place for this teleclass.  She offers her own rich expertise with Focusing as well as encouraging sharing of the wisdom of the group."

Money Back Guarantee

Your course comes with a 100% money-back guarantee. If you let us know within one year after you purchase the course that we didn’t deliver what we said we would, just ask and we’ll cheerfully refund the full course fee.

Do I need to know Focusing to learn Focusing Alone?

In order to get the most benefit from learning Focusing Alone, we recommend you have some experience with Focusing. We recommend you to have taken a Focusing course in which you learned and practiced Focusing partnership— for example, our course, Your Path to Lasting Change.

Do I get access to the course all at once?

No. You’ll have access to the first Module of the course as soon as you sign up. Every 7 days, you’ll get a new module released to you. We provide the content in ‘small bites’ like this because taking time to practice the material and move forward in small, consistent steps supports you in making the kinds of changes you really want to make.

Tell me more about the classroom environment and how course content is provided?

Sure. The classroom is virtual and taught in a learning platform called Ruzuku. Materials are provided via a combination of video, audio slideshows, and written content to cover a variety of learning styles. There is a forum so you can connect with other program participants and be part of a dynamic learning community. And you get lifetime access to all of it. Go through it once and come back anytime you need some extra support to handle life!

Can my friend and I share the course?

Thanks for asking. Each course is licensed to a single user – you! While we can’t authorize you to share the materials, we’d love to have your friend participate too. Please feel free to invite them to sign up too!

Are CE Credits available?

No, we’re sorry. Continuing Education Units (CE Credits) are not available for this course. If you need CE Credits, please check out our upcoming live online courses here.



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