You start by asking yourself a ‘Why’ question about a decision you have to make, or perhaps about the mood you are in lately which you do not like, or maybe ask why you have picked a certain New Year’s resolution. Then ask another ‘Why’ to question your earlier response and so on. In parallel, you should be aware of your thoughts, emotions, feelings, and bodily sensations as you answer each level of the whys.
Keep your inquiry open and open-ended.
Open means being mindful to let go of your assumptions and beliefs. Try not to judge or suppress any responses that may arise. Stay with whatever you might become aware without any value judgements as to whether it is good or bad.
Open-ended means that firstly you do not set end goals or anticipate any outcomes, such as by doing this inquiry I want happiness, or clarity, or being a better person. These might well be some of the outcomes, but you should remain open and let the inquiry be open-ended and guided by the truth of your moment and whatever comes to your awareness in the process. Secondly, it means that this is a never-ending practice that you would want to do often and regularly. Even within a session of Wonder Why Why, you should not stop your self-inquiry if there is still insight arising. Let it come to a natural close.
You’ll get to know yourself at a deeper and more intimate level. You can begin to love and accept yourself just the way you are, while also working on improving your life situation.
- Find a quiet comfortable place to sit. Or you can lie down if you don’t fall sleep. You want to be relaxed but fully aware.
- Close your eyes, relax and take a few calm, deep but natural breaths. Find your breath and be kindly aware of your breathing.
- Try sensing your body, particularly your arms and legs without forcing anything or judging yourself.
- Try to visualise working on your decision/resolution as vividly as you are able to. Then ask yourself why you picked this, why you want to achieve this or change something. Be candid and honest with your answers. (If you don’t have a resolution, just tune into your present state; what you might be thinking, feeling, sensing right in this moment).
- If you feel you are not very good at visualising abstract ideas, you may actually implement a small test run of your resolution and gradually work on it while using this process as a monitoring tool as you go along.
- Guided by your response, keep asking yourself follow up questions. Try to remain open and spontaneous rather than railing and controlling the next question.
- While responding try and stay self-aware; observe your thoughts, feelings emotions and bodily sensations as they arise.
- Ask yourself “What am I feeling right now in this moment?” If you cannot clearly tell how you feel then try and see which one of these primary emotions describe your state best: do you feel sad, mad, glad or scared? (See also Knowing how you feel can be your saviour.)