Sensate Focus is a therapeutic practice designed to help individuals and couples reconnect with their bodies and deepen intimacy through mindful touch. It contains 5 gradual phases that promote sensuality rather than sexuality. Here’s how it works:
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No pressure or performance expectations
The practice starts with non-sexual touch and gradually progresses to more intimate interactions, always focusing on sensations rather than goals like orgasm.
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Sensory experience
Sensate Focus centers on the experience of touch, sight, and sound, rather than being caught up in thoughts or judgments.
At its core, Sensate Focus is about being fully present in your body and creating deeper intimacy with yourself or your partner. Here’s what makes it so effective:
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Mindfulness over analysis
It helps you shift your attention away from your mind and into your body, focusing on how sensations feel rather than analyzing them.
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Deepened connection
By being present, you create more fulfilling and intimate experiences, both with yourself and your partner.
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Reduced performance anxiety
The focus is on “being” in the moment, not “doing,” which helps relieve stress and anxiety around performance.
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Increased communication and trust
Sensate Focus enhances connection and encourages open dialogue between partners about what feels good and what doesn’t.
Whether you’re seeking to revive intimacy, build a stronger connection, or get out of your head and into your body, Sensate Focus can offer lasting benefits for both individuals and couples.
Support Through Therapy
At Holistic Psychotherapy NYC, we provide a nonjudgmental space for individuals and couples to explore sexuality, heal shame, and cultivate self-acceptance. Therapy can help you unpack limiting beliefs, process past wounds, and build confidence in expressing your true self.
You deserve to experience intimacy and connection free from shame and fear. Meet our therapist Sarah Mainzer, who specializes in sex therapy.
