Greater Good Science Center considers awe one of the keys to well-being. “Awe” they explain “is the feeling we get in the presence of something vast that challenges our understanding of the world.” Other words used to describe the experience are wonder, surprise, amazement, and transcendence.
Research shows that awe is more than a momentary feeling. Regularly practicing awe can have profound effects on our minds, bodies, and social connections. Here are some benefits of practicing awe:
- People who experience awe also feel a cascade of other positive emotions, like joy, gratitude, and love.
- Awe is associated with reduced risk of cardiovascular disease, depression, and autoimmune disease.
- When you are experiencing awe, time seems to expand.
- Awe increases curiosity and creativity.
The most common sources of awe are people’s generosity and kindness and the natural world. People also experience awe when contemplating or participating in great art.
To increase your experience of awe, psychologists Michael Amster and Jake Eagle suggest you use AWE as an acronym:
A for “Attention.” In this busy world it’s easy to be constantly distracted. Your attention flits from one thing to another. You can choose to pay attention to what is beautiful, inspiring, and full of wonder. Focus your intention on one thing.
W for “Wait.” Maintain that focus for at least one full inhalation. As the poet W.B. Yeats wrote, “The world is full of magical things, patiently waiting for our senses to grow sharper.”
E for “Exhale and Expand.” When you exhale you relax. It’s a simple thing but Amster and Eagle write “deep exhalation activates the vagus nerve, which stimulates the parasympathetic nervous system—decreasing heart rate, lowering blood pressure, and releasing muscular tension. And during exhalation, the contraction of the diaphragm sends a message to the brain to release dopamine—enhancing your mood, creating a calming effect, and acting as a pain reliever.”
By “expand” they suggest you “amplify whatever sensations you are experiencing.” You might want to take another few breaths to appreciate the moment.
They call this practice “microdosing awe.” Participants in their studies reduced their levels of anxiety and depression; improved their perception n of chronic pain; experienced relaxation; increased connection with others; and experienced beauty, gratitude, and generosity.
Awe lifts us out of the mundane into deeper meaning. It awakes our appreciation of life and each other. It’s good for us mind, body, and soul.
In your journal:
- describe an experience of awe.
- Choose one small object and pay close attention to it using the AWE process, then write about your experience.
- Spend 10 minutes exploring your home imagining you are in a museum. Write about what you discovered.