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. Do not set goals or anticipate any outcomes (e.g. I want happiness, or clarity, or being a better person, …) Do not judge any responses that may arise. Open-ended means that this is a never-ending lifetime practice. Even within a session of Wonder Why Why, you should not stop your self-inquiry if there is still insight arising.
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.
- Close your eyes, relax and take a few calm and deep breaths.
- Try sensing your body, particularly your arms and legs without forcing anything or judging yourself.
- Try to visualise working on your 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).
- If you feel you are not very good at visualising abstract ideas, you may do a 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.)