Anxiety often plays a role
in keeping us locked in bad routines. By tuning in to embodied awareness, this
mindfulness practice allows us to calm our racing thoughts.
Curiosity is a basic tool that allows people to jump right into their embodied experience, regardless of language, culture, or background. As I've studied how habits work in the brain and how mindfulness can help over the years, I've discovered that Curiosity is a basic tool that allows people to jump right into their embodied experience, regardless of language, culture, or background. Curiosity allows us to tap into our innate sense of wonder and Curiosity, putting us in the perfect state of openness and engagement. In this frame of mind, we have greater power to help ourselves break old habits and form new ones.
Allow me to lead you through a simple exercise in Curiosity. When anxiety strikes, this 2-minute activity might serve as a kind of panic button.
1st Step:
Look for a peaceful,
comfortable spot. It doesn't matter if you're sitting, lying down, or standing;
you need to focus without getting distracted.
2nd Step:
Use a habit loop to recall
your most recent encounter or occurrence, which in any habit you find yourself
returning to anytime you're worried or anxious.
Try to recall the scene and
relive the experience, focusing on how you felt just before you were about to
engage in your repetitive action. What was it like to be compelled to "do
it"?
3rd Step:
Make sure you're in touch
with your body. Which sensation do you have the strongest right now?
Here's a collection of
single words and phrases from which to choose. Choose only one—the one that
resonates with you the most:
- Tightness
- Pressure
- Contraction
- Restlessness
- Shallow breath
- Burning
- Tension
- Clenching
- Heat
- stomach ache
- Buzzing/vibration
4th Step:
Take note of where this sensation is occurring in your body. Is it more on the right or left side? Do
you want to put your hands in the front, middle, or back of your body? What
part of your body is the most affected?
And did you notice anything
about being inquisitive about the portion of your body you were experiencing
the sensation in? Was it possible to get closer to this sensation by being a
little curious?
5th Step:
Find out what else your
body has to offer. If the experience persists, see if you can get intrigued and
see what else is present. Are you experiencing any other sensations? What
happens if you're intrigued by them? Do they evolve? When you're curious about
how they feel, what happens?
6th Step:
Follow them for the
following 30 seconds, not trying to change or influence them, but simply
watching them. Do they change at all when you maintain a curious attitude
toward them?
When I do this exercise, I
like to employ the sound "Hmmmm"—not the typical mantra
"Om," but rather the, hmm you naturally generate when you're
intrigued about something. Saying "hmm" to myself helps me get out of
my thoughts and into a direct sensation of Curiosity. It also allows me to
approach what I'm doing with a lighthearted, even cheerful mindset; it's
difficult to take yourself too seriously when you're hmm-ing.
This short exercise is only
meant to give you a taste of Curiosity and to promote your natural ability to
be aware of what is going on in your body and mind at any given time rather
than becoming stuck in a habit loop. If you realize that being interested gave
you even a microsecond more time to be with your thoughts, emotions, and
physical sensations than before, you've made significant progress.
I'm occasionally asked,
"What happens if I'm not curious " To immediately immerse yourself in
your experience, I recommend using the sound "hmm." Hmm, what does it
feel like not to be curious?" ask yourself.
This allows people to get out of their heads and into their feeling bodies by shifting from a fix-it mindset to a curious awareness of their feelings and emotions in their bodies.