Tag Archives: Wheel of Awareness

inquiry 2Focus Pocus:  The Magic of Inquiry and Intent.

Inquiry seeks truth, information, knowledge.  Inquiry -> curiosity -> focused attention -> distraction-resistant mind.  Undistracted minds are calm and creative.  Good.

In Nia, inquire into your experience of sensation, movement.  Tweak as needed to sustain and increase pleasure.

The spirit of inquiry offers space.

“In between stimulus and response is a space.  In that space lies our power and freedom to choose.  How we wield those choices determines our happiness.”  — Viktor Frankl

Dan Siegel’s Wheel of Awareness offers space.  Highly recommended.

Does inquiry shift intense, uncomfortable situations or repetitive, familiar ones?  Do tell!

inquiry 1As I helpfully pointed out last week, the title of this blog is “Focus Pocus:  The Magic of Inquiry and Intent.”  I’d love to tell you that to come up with the name, I researched and did focus groups and hired a marketing consultant.  Actually, it came to me like a hiccup as I drove over the Spudnuts Bridge on the way to teach class.

Not a terribly sophisticated process, I grant you, but it’s a good name and I believe in it.

Last week, I wrote about Intent, and some of you shared your intentions (thank you for that!).  Intent is the fuel for what we do.  Intent is WHY we do what we do.


So what about Inquiry?

Inquiry means (among other things) a seeking or request for truth, information or knowledge.  Inquiry presumes some amount of curiosity.  Curiosity provides some amount of focused attention.  Focused attention trains the mind to resist distraction.  An undistracted mind is calm and creative.  So inquiry is really about directing the energy of the mind in a calm and creative way.  Worth pursuing, I must say (to quote Ed Grimley)!

Inquiry in Nia

In Nia, our inquiry is the mind’s exploration and investigation of the body’s experience.  When an instructor (invoking Principle 13) says, “Everybody sense your feet,” it is an invitation to inquire into your experience of your feet.  When we do a repeated movement, the invitation is to inquire into your body’s experience of that movement – and how you can tweak it to sustain and increase pleasure.  When emotions come up, these too are invitations to inquire and investigate the sensations and experience (no need to analyze!).

Inquiry in Life

The practice of inquiry isn’t limited to Nia class, though.  Approaching all experiences in the spirit of inquiry can offer a bit of space between ourselves and our sensations, thoughts and emotions.  That space, in turn, gives us time to respond with curiosity and creativity.  To simply to be present with what is happening.  The truth is, that although I resist this truth, the truth really is that everything changes and mostly we don’t have to do anything but simply observe.

The Wheel of Awareness

Dan Siegel, psychiatrist, researcher, author and award-winning educator, created a practice of inquiry called The Wheel of Awareness.  Dr. Siegel’s Wheel practice begins with the image of sitting at the bottom of the ocean where all is calm, quiet and peaceful.  At the surface of the ocean, storms may be raging or waves crashing, but we are observing those movements from the stillness of the ocean depth.  The practice is then to turn attention, shift the dial of awareness, to various experiences:  the breath, physical sensation, thoughts and emotions, connections with others and even awareness itself.  This curious inquiry is one that allows investigation without needing to change or fix any experience that is occurring.  The wheel gives us the opportunity to “change the channel” rather than getting stuck on one experience or another.  Dr. Siegel’s Wheel demonstrates we do have the ability to observe but not get tangled in what is happening.  Rather than bobbing like a cork on a turbulent sea, we can sit a bit apart and watch what is happening on the surface.  At the same time, The Wheel of Awareness practice can offer insights and clarity into an otherwise muddled or stormy situation.


In class and in life this week, inquire into your experience and see what you observe.  Resist the temptation to change, fix, analyze or understand.  Simply notice and respond with calm, curious interest.  See how inquiry can shift either intense or uncomfortable situations as well as repetitive, familiar or even boring ones.  As always, I love LOVE to hear about how you are using this and what you notice as you practice.

Focus Pocus, y’all!

“Don’t Believe Everything You Think.” – bumper sticker

“Thoughts become things.” – motto of Mike Dooley and Notes from the Universe

I am in the second half of my Radical Sabbatical and I’m thinking a lot about thoughts.  For those of you who know me or follow this blog, this, I expect, is no great shock.  I love to think and learn and ponder…and obsess and worry and stew.  I recently stumbled into a paradox of thoughts and I am still rolling around with it.  My understanding is nascent, no doubt.  Still, there are some tender new learnings that I wanted to share.

Recently, when I found myself tangled in my thoughts like wrestling with a big spool of fly paper, a friend said kindly and with a laugh, “Don’t forget, Susan, thoughts don’t really mean anything.”

Her comment caught me up short.  On one level, I knew she was right.  In meditation, we observe our thoughts and let them float past like clouds in a vast blue sky.  The “Don’t Believe Everything You Think” bumper sticker reminds me that not everything I think is even true – let alone wise.  Honestly, sometimes the things I think are total baloney.  When I was tripping over myself, totally entangled in my judgments and criticisms of myself and others, my friend was right:  thoughts don’t mean anything.  They don’t mean I’m a bad person or that I should act on them or share them.  The brain is designed to constantly judge and evaluate and compare.  My thoughts are just thoughts.

However.  I also know that what I think often leads to how I feel and what I manifest in my life.  I love getting Mike Dooley’s daily Notes from the Universe (You can get them, too!  Click here to go to the Web site to sign up.) and the rallying cry of “Thoughts become things so choose good ones!”  I’ve witnessed the affect that negative and positive thoughts have even when no words are spoken, no facial expressions are used and no other information is exchanged.  Thoughts have energy.  Thoughts have power.  While my thoughts may have been total baloney, I felt bad when I was tangled up in their negative, judgmental energy.

So what up with the thoughts?  Meaningless?  Or Masters of Manifestation?  Which is it?  In the past couple of weeks, I came across a few teachings that shed some light for me.

First, I discovered Dr. Daniel Siegel’s model of The Wheel of Awareness.  Dr. Siegel’s Wheel is completely rooted in neuroscience (my understanding is that he created the practice based on his knowledge of how the brain works, and it was only after he created it that he found out there were ancient practices of meditation and mindfulness!).  He observed his clients in his psychiatric practice and when people practiced consciously directing their attention – to the senses, the felt sense of the body, to their thoughts and to their connections with others – he found that they got better … fast.   (Click here to download a guided version of The Wheel of Awareness – I recommend version III from March 21, 2011 as it is most complete – and there are lots of information online if you do a search.)

Intrigued, I practiced it myself.  As in other mindfulness practices, The Wheel of Awareness invited me to direct my attention to breath and sensation.  Then, in the third section of The Wheel, I was invited to allow all kinds of mental activity in:  thoughts, feelings, images, dreams, beliefs, opinions…anything.  Already this was new to me since most mindfulness practices in my experience invite thoughts to move through without paying particular attention to them.  The next stage of The Wheel allows the flow of mental activity to continue, and while consciously following the nature of that mental activity.   This baffled me.  I was challenged to even figure out how to do it.  Then I started to notice that some thoughts would be involved and elaborate and I would noodle and build on them, adding complication and complexity.   Other times, watching my thoughts was like watching popcorn pop:  one would leap to the fore and then another and another.  Sometimes one hatched another and other times they felt utterly random.  Whew.  Brain muscles challenged!

In the midst of my experimentation with The Wheel of Awareness, I listened to a dharma talk from Dharma Seed* by French Buddhist teacher, Pascal AuClair. The whole talk is wonderful and touching and funny.  (Click here to listen to or download his talk.)  About half way through (at 32:40 if you want to just hear this piece), he describes an image the Buddha used in regards to mental constructions.  Mental creations are like banana trees:  they seem big and solid and strong with broad leaves and enormous flowers.  But, as soon as the banana tree bears fruit – FLOP! – the whole thing collapses and falls flat.  The banana tree is actually not solid at all but hollow in the middle.  Our mental constructions are like that:  they seem big and solid, substantial and compelling and as soon as we come back to the present moment or sensation – FLOP! – the whole, constructed, hollow thing falls flat.

When I was getting all caught up in judgment and criticism, I was growing myself a big ol’ banana tree!  It felt real and solid and true – and as soon as my friend reminded me that it was hollow inside – FLOP! – I could see that it wasn’t real at all.

On July 4, at about 9:15pm, I was doing what I expect a lot of Americans were doing:  lying on a quilt on a football field with my family watching an awesome display of fireworks.  I love fireworks and hardly want to blink for fear of missing a single spark.  Each one shot up with different sounds and expanded into colors and patterns.  Each one was breathtaking.  And in a second, each one was gone – leaving only smoke blowing across the night sky.  As I lay there watching the display with rapt attention (and holding my 8-year-old nephew’s hand since sometimes the loud ones startle me a little bit), I realized that this is sometimes what my thoughts are like.  They explode into my mind with vividness and a sense of urgency and substance and as fast as they came, they are gone again.  I can get pulled or triggered or excited or alarmed by them, but quick as you please, they have disappeared and are replaced with another.  Sometimes, they come really fast and furious like the San Diego fireworks snafoo this year when the whole 17 minute show was shot off at once!  (Click here to see it.  Maybe your mind feels like this a little bit sometimes. )

What my friend said was true:  thoughts don’t mean anything.  We build them up, cultivate a whole plantation of them.  Or they shoot and explode and fascinate us…and then they are gone.  Meaningless.


Thoughts have energy to them:  they affect me.  Some thoughts feel good and expansive, some don’t feel good.  For me, some things just drive me crazy or bum me out to think about.  Some things lift me up and feel like fuel in my tank.  When I listen to the news a lot, with all its disasters and death or  – heavens to Betsy – when I listen to political coverage these days, I can feel helpless and my heart feels pancaked to the floor.  When I do a loving kindness meditation and send thoughts of love and care and compassion to myself and others, I feel good.  And after I’ve hung out with those kinds of thoughts, I’m nicer to people, more patient, more relaxed.  My thoughts create experience.  Masters of Manifestation.

Yeah, I know it’s lame to ask an either/or question and then say – aHA! – it’s both!  But thoughts are both – ephemeral hollow creations of spark and air and powerful movers of energy.  My invitation this week is to check it out for it yourself.  Investigate your experience of your own mental activity.  Maybe even do the Wheel of Awareness practice yourself and notice what you notice.

Allow the magic of inquiry to take you into the banana farm of your mind, the firework show of your thoughts – and the experiences they create.  I’d so love to hear about what you discover.

* OMG, friends, Dharma Seed is a treasure trove of wonderful teachings by internationally recognized teachers.  Hundreds and hundreds of talks are available and they are all FREE.  I can’t recommend it highly enough.  Click here to check it out and I’ve also added a link under the helpful resources menu on the right.

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