Mindful Inquiry is one of several skilful means by which we can begin to deepen awareness. It is a wise and compassionate investigation of our lived sensory experience by which, we cultivate an openness to what is happening right here and now. It is an embodied experience rather than a cognitive processing – we investigate what is going on in this moment through our senses and not our thoughts about what is going on. In other words; we investigate what we are feeling rather than what we think about what we are feeling.
Another way to think of it is bottom-up processing versus top-down processing. In our normal way of being, we have learned to be very top-down oriented. We live in our heads and very seldom process our feelings and sensations without filtering them through our thoughts. Why is this a problem? Our thoughts are quite biased and taint everything we experience with the pre-conceived beliefs and notions of previous experiences. Which is great for survival and learning on some levels, but it also means that we don’t always get an accurate picture of the reality that is unfolding in this moment. It also doesn’t always allow for new experiences.
Mindful inquiry is an embodied process that encourages us to experience our sensations without the filter of our thoughts. We ask ourselves what is happening in this moment with a sincere, open, non-judgmental attitude. We tune-in to what is happening with the willingness to be changed by whatever arises. We investigate our feelings, our beliefs and our thoughts in a given moment with the intention of waking up from any illusions that may be keeping us small or limiting our sense of self.
This investigation is a gentle one, done with an attitude of kindliness and compassion. This is not a process of delving into our darkest places and berating ourselves or reliving any traumas. It is about allowing ourselves to feel what we are feeling now, in this moment, before opening to deeper understanding of those feelings. We then offer acceptance and nurturing for whatever arises. Tara Brach’s RAIN is a beautiful and gentle way to practice Mindful Inquiry:
Make time and space to sit quietly and cultivate a mindful space. Close your eyes. Take a few deep breaths, lengthening the out breath. Then let your breath return to its normal rhythm and spend a few minutes tuning into that rhythm – feel the body rise and fall with each breath. Feel the fresh oxygenated air enter your body and the used air exit your body. Notice how your body may start to settle and soften and your thoughts slow and quieten. Sit in this quiet space for a while – gently coming back to the breath and the body when the mind wanders. Now try to bring to mind a situation that may have been worrying you – start with something small and irritating rather than anything that is very distressing [Please note that if there is any trauma or particularly distressing emotion, it is best to work with a counsellor or coach who can support you and help you to resource effectively].
As you bring the situation to mind…
Recognise what is happening in this moment. How are you experiencing the memory of that situation? Tune into it the feelings that arise in your body. This is not a cognitive exercise, so keep coming back to the embodied experience.
Accept that this is what is happening in this moment with compassionate non-judgement.
Investigate and engage with it in an embodied way [we feel what is happening as opposed to thinking about what is happening]. Is there a need that comes up – to be seen or comforted or heard or respected, etc?
Nurture – Offer kind compassionate attention to what arises and if a specific need arises, try to address the need by acknowledging it and offering what is needed.
This can be done quietly as a practice, and it can be used in situ when we find ourselves in difficult situations. This practice helps us to engage with what is happening moment to moment in a way that is less bound by the biasses of our preconceptions, ingrained patterns and beliefs. By letting of these, we can engage with and experience each moment in a new way.
Please provide feedback in the comment box below, and if you found this article interesting or helpful, please like and share it.
