Sensate Focus In Sex Therapy
Sensate focus exercises are a type of therapy technique that was developed in the 1960s by sex therapists William Masters and Virginia Johnson. The goal of these exercises is to help individuals and couples explore and enhance their sexual experiences by focusing on the sensations of touch and the feelings of pleasure and intimacy that arise.
Sensate focus exercises are typically performed in a gradual, step-by-step progression. The exercises begin with non-sexual touch, such as holding hands, and gradually progress to more sensual touch, such as kissing, caressing, and exploring each other's bodies. The focus is on the physical sensations and pleasure that arise from the touch, rather than achieving a specific sexual outcome such as orgasm.
One of the key benefits of sensate focus exercises is that they help individuals and couples to become more comfortable with their own bodies and sexual desires. By focusing on the sensations of touch and pleasure, individuals can become more aware of their own preferences and desires, and can learn to communicate these effectively with their partners.
Sensate focus exercises can also be used to address a range of sexual issues, including performance anxiety, low libido, and difficulty achieving orgasm. By focusing on pleasure and intimacy rather than performance or achieving a specific outcome, individuals and couples can reduce anxiety and pressure around sex, and can learn to enjoy sexual experiences more fully.
In addition to being a therapy technique, sensate focus exercises can also be used as a way to enhance one's own sexual pleasure and intimacy, whether alone or with a partner. By focusing on the sensations of touch and pleasure, individuals can learn to be more present in the moment and fully experience the pleasure and intimacy of sexual experiences.
Overall, sensate focus exercises can be an effective way to enhance one's own sexual pleasure and intimacy, as well as to address a range of sexual issues. By focusing on pleasure and intimacy rather than performance, individuals and couples can deepen their understanding of their own desires and preferences, and can improve their overall sexual experiences.
Here's how to perform a sensate focus exercise to enhance your own sexual pleasure:
Set the mood: Choose a comfortable and relaxing environment where you can focus on the exercise without any distractions. Light some candles, play some soft music, or do whatever else helps you to feel relaxed and comfortable.
Get comfortable: Remove any clothing or items that might be restrictive or uncomfortable. Lie down on a soft surface, such as a bed or yoga mat, and get comfortable.
Begin with non-sexual touch: Begin by focusing on non-sexual touch, such as holding hands or giving each other massages. Pay attention to the sensations of touch and the feelings of pleasure that arise from this type of physical contact.
Move to sensual touch: Gradually progress to more sensual touch, such as kissing, caressing, and exploring each other's bodies. Again, focus on the sensations of touch and the feelings of pleasure that arise, rather than trying to achieve a specific sexual outcome.
Focus on your own pleasure: As you explore your own body and engage in sensual touch, focus on your own pleasure and the sensations that feel good to you. Be present in the moment and allow yourself to fully experience the pleasure and intimacy of the exercise.
Communicate with your partner: Throughout the exercise, communicate openly and honestly with your partner about what feels good and what doesn't. Provide feedback and guidance to help your partner understand your preferences and desires.
Practice regularly: Sensate focus exercises can be practiced regularly to enhance your own sexual pleasure and intimacy. Incorporate them into your regular routine, either alone or with a partner, to improve your sexual experiences and deepen your intimacy with yourself and others.
Sensate focus exercises can be an effective way to enhance your own sexual pleasure and intimacy. By focusing on the experience of pleasure and intimacy, rather than achieving a specific sexual outcome, you can deepen your understanding of your own desires and preferences and improve your overall sexual experiences.