This month we wanted to revisit the attitudinal stance of curiosity in your mindfulness practice (and your life).

Recently, I (Josh) got up way too early on a Saturday to drive my 8-year-old son to a soccer game an hour’s drive away. It was still dark outside as I fumbled with my coffee press. While I cleaned out the coffee grounds from the day before, my mind automatically started nagging me about all the things I didn’t finish at work this week, and the need to catch up this weekend.  I clumsily shoved the glass coffee press canister under the water dispenser of the refrigerator while ruminating over my mile-long to-do list (with lots of self-critical, judgmental thoughts throughout), until WHAM! My son is standing next to me and says, “WOH! Look at all those bubbles! That’s so cool!” I look at the glass canister of the coffee press in my hand and notice the tiny bubbles dancing around in the water as it slowly rises. They look silver in the pale moon colored fridge dispenser light. We both have fun watching the bubbles for a few seconds in silence until it’s full.  

It’s amazing how a child’s open mind can see beauty in what we adults barely notice. Now, I pay attention to whatever astounds my son.   Be it an ant hill or frost on a car window, seeing the world through my son’s eyes brings joy in small moments.  See what happens when you pay attention to things in your surroundings with a child like curiosity, as if you’ve never seen them before.  For me, making coffee has become a much more peaceful experience thanks to my son showing me the way.

The power of curiosity can’t be overstated – in fact, the attitude of curiosity is a key feature of the evidence-based Unwinding Anxiety program, a program developed by Brown University researcher Dr. Jud Brewer.  As with the coffee-making experience, bringing curiosity to the external world can provide small, easily ignored opportunities for wonder, connection, and even joy.  However, the power of curiosity doesn’t stop there.  Dr. Brewer’s research points to the utility of curiosity when faced with unwanted internal experiences (such as anxiety).  Dr. Brewer’s research found that people practicing curiosity, among other mindfulness practices, can reduce anxiety by 57 to 63%, even people with generalized anxiety disorder. It turns out that fostering an attitude of curiosity during difficult times actually allows for a quicker recovery, and more skillful action in the face of the experience.  

We’ll offer a few suggestions here to cultivate a stance of curiosity, but feel free to experiment as well.  First, consider the facial expression and body language of curiosity.  Wide-eyed curiosity pretty much sums it up here: by softening the facial muscles and widening the eyes a bit, we might find ourselves inclined towards a curious stance.  A narrow-eyed glare tends to bring us further away from curiosity, and straight into judgment. Another way to access curiosity might be through language.  When we come into contact with an unwanted experience, the mind tends to automatically create all sorts of thoughts along the “oh no! Not this!” variety.  You might purposefully play with a “curiosity mantra” during your practice.  For example, if you’re experiencing restlessness while you practice, what happens if you drop in the phrase “let me see what’s here”.   Remember that tone matters, so keep it soft and interested.  So, instead of “oh no!,” it could be “hmmmm (wide eyed). This is interesting. What does this unwanted experience feel like? Where do I feel it in my body? What are the actual physical sensations I’m experiencing right now?”  

You don’t have to take our word for it. Give this type of child like curiosity a try, with both your external and internal world, and let us know how it goes!