🍓 Solo Sensate Focus
Completed by 0
📝 About this Section:
Solo Sensate Focus explores how gentle, non-goal-oriented touch can help you reconnect with your body without pressure or expectation. Many of us feel conditioned to respond a certain way to touch, but this practice encourages slowing down, exploring sensation, and noticing how your body feels in the moment—fostering comfort, curiosity, and self-connection.
Stepping beyond pure mindfulness—where we simply observe without judgment—is a sex therapy technique called Sensate Focus.
This approach was developed in the 1970s by Masters and Johnson, two pioneering researchers in human sexuality. Originally designed for couples, Sensate Focus introduced the idea of non-goal-oriented touch, helping people shift their attention away from performance and towards the actual experience of sensation.
But here’s the thing—before bringing this into a relationship, we think starting with yourself is the most powerful place to begin.
What’s the Intention Behind it?
At its core, Sensate Focus is about tuning into your body’s sensations—without pressure, expectations, or a specific goal. Many of us have been conditioned to think that certain types of touch should immediately lead to arousal or a particular outcome. Whether through cultural messaging, past experiences, or personal expectations, there’s often an unconscious pressure to go from zero to 100 when certain areas of the body are touched.
This practice is different. Sensate Focus is about slowing down, noticing sensation without labeling it as “good” or “bad,” and allowing touch to be purely exploratory—gentle, non-sexual, and non-goal-oriented. It’s an opportunity to experience touch for the sake of touch, rebuilding your connection with your body in a way that feels natural and supportive.
Things to Keep in Mind
The self-focus scan below is designed to be accessible, but if you have sensory processing differences or a history of trauma, some types of touch might feel uncomfortable. If that’s the case, consider modifying the practice or checking in with a professional before getting started.
Tips for Getting Started
- Go in with an open mind: It’s totally normal to feel a bit awkward at first. This is about exploring, not performing.
- Create a space that feels good: Find somewhere you won’t be interrupted. Maybe dim the lights, put on soft music, or light a candle—whatever helps you relax.
- Take your time: No rushing. Make sure you don’t have to be somewhere immediately afterwards, so you can ease back into your day at your own pace.
Guided Meditation: Self-Focus Scan (30 Minutes)
This session will guide you through a structured self-focus scan, helping you tune into different sensations, notice areas of tension, and develop a deeper connection with your body.
Reflection: Post-Practice Inquiry
After the session, take a moment to check in with yourself:
- What did I notice?
- Did any areas feel particularly sensitive, tense, or enjoyable?
- How did this practice shift my sense of connection with my body?
There are no right or wrong answers—just an opportunity to build awareness and explore with curiosity.
Completed by 0