To access moments of awe, follow the AWE acronym: A for Attention (focus on something you value, appreciate, or find amazing), W for Wait (briefly amplify your attention), and E for Exhale (take a slightly longer exhalation to activate the vagus nerve and amplify positive sensations). This simple 10-20 second practice helps you feel present and relaxed.
To make awe a consistent practice, pair it with existing daily habits like making coffee, walking your pet, or hugging your children. This strategy helps overcome the challenge of remembering to practice by attaching it to routines you already perform.
Engage in the AWE method at least three times a day, such as upon waking, during a lunch break, and before bed, or even more frequently. Studies show a “dose response,” meaning the more you practice, the greater the benefits derived for well-being.
When attempting behavior change, begin with small, manageable steps to increase the likelihood of success. This approach, exemplified by microdosing mindfulness, makes new practices less daunting and more sustainable for long-term adoption.
Whenever you feel negative thoughts or emotions arising, such as anger or anxiety, intentionally insert a moment of awe. This brief practice can interrupt autopilot mode, provide a respite, and quickly shift your physiology and mood.
Commit to practicing the AWE method for an initial 21-day period to help it transition from a temporary experience to a consistent trait. This sustained effort can lead to moments of awe arising spontaneously in your daily life.
Expand your experience of awe by focusing on sensorial (e.g., nature), conceptual (e.g., vastness of the universe), or interconnected (e.g., human connection) sources. This allows for diverse ways to access awe based on personal propensity.
When experiencing awe, avoid trying too hard or immediately putting the experience into words, as this can reduce its impact. Instead, allow yourself to simply have the kinesthetic and quieting experience without dissection.
Actively look for profound moments of awe in ordinary, everyday situations, such as watching pancake batter cook or observing a cat stretch. This practice helps you discover powerful, evidence-based levers for increasing happiness by not overlooking the little things.
When grappling with an issue or problem, take a moment to experience awe, then revisit the situation. This practice can lead to “cognitive accommodation,” offering a new understanding or expanded perspective on previously held thoughts.
During tense conversations or conflicts, especially with a partner, pause to individually experience a moment of awe before continuing the discussion. This can shift both individuals into a different state of consciousness, providing more resources for resolution.
Engage in awe-inducing practices to become more aware of the vastness of everything around you, which can lead to feeling less significant in a positive way. This helps in not taking oneself too seriously, fostering a lighter and more relaxed demeanor.
Recognize that the process of making or breaking habits is inherently challenging and that struggling with behavior change is not a personal failing. This understanding can foster self-compassion and encourage persistence with new practices.
Cultivate awe to foster a sense of connection, love, kindness, and compassion towards others. Awe is described as a “pro-social emotion” that can inspire awe in others when shared, leading to deeper connections.
Practice awe to foster appreciation for diverse cultures, people, and the natural world, which can reduce tendencies towards harm or destruction. By changing personal perspectives, awe can contribute to making the world a safer and better place.