What is awareness and how to develop it? 5 simple exercises

What is hidden behind the buzzword “awareness”? And how can she change us? We have selected some interesting practices that will help make life brighter.

Awareness has become a buzzword, if not a commonplace. All around advise to study “to be here and now”, there were books devoted to the development of these qualities in oneself. Awareness has never been so popular. What’s happening? Why is awareness, how does it help, and how does it affect life?

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“The ability at any given time to give oneself the answer to four questions: who am I? where am I going? how am i going why am I going? – this is awareness, say the couple Yekaterina Inozemtseva and Dmitry Yurchenko, who for many years themselves searched for a path to a conscious life, and now share their experiences with others. “If every time you doubt what you are doing, or when you feel an internal imbalance, answer yourself these questions, everything falls into place.”

“My husband and I came up with the practice of 21 insights . “Insight” can be translated as “insight” or “flash of the day”: it can be an event, a word, a quote, a conversation or your own thought, which amazed you with something and entailed reflection or reflection. “The hunt for insights” during the day greatly develops awareness, “says Dmitry and Catherine.

The development of awareness affects all areas – from health and success in work to mutual understanding in the family

As a result of practice, sensitivity to oneself and any kind of relationship increases, a person learns to notice the important and discard the superfluous. Everything unnecessary leaves, life becomes more effective, yours, real.

How to measure your awareness? To begin, build your own scale from 1 to 10. Unit – “I act automatically, I do not get involved in the process, I make the usual mechanical movements.” Ten points – “I am clearly aware of myself and my path.”

Catherine and Dmitry came to the conclusion that awareness is different: mental, physical, sexual, behavioral, intellectual, physical, visual, intuitive and even olfactory. Based on the experience of joint relationships and mutual development, they came up with a developmental practice or exercise for each kind of awareness. In their opinion, the development of awareness is the fastest way to make life more fulfilled, vibrant, meaningful. And this affects all areas – from health and success in work to mutual understanding in the family.

We have chosen for readers Psychologies practices for the development of five types of awareness. Everyone can measure their effectiveness personally for themselves, observing the dynamics of their own “index of awareness” during the day.


Practice: sleeping in twin beds.

What opens up: understanding the criteria of healthy sleep that are important for you, understanding the same criteria of a partner, understanding the need to find a compromise between your expectations, creating a joint ritual that will significantly affect the quality of sleep and rest.

How to practice: answer yourself the following questions. In which room does your partner like to fall asleep? Cool or warm? What kind of bed does he like – hard or soft? What kind of underwear? Smooth or soft? With or without a book? Pay attention in what position you and the partner fall asleep, what do you need to quickly fall asleep – hugs or freedom? Do you / he have his own personal bedtime ritual? General ritual? And the awakenings? Discuss this, determine the most important thing for you and your partner (for example, cold air for one of you, and quiet music for the other when falling asleep), try it once or make it a rule for 21 days.


Practice: within 7 days, in response to internal irritation or resentment towards a person, mentally send him 7 sincere compliments.

What opens: a change in relations with oneself and the world around us, acceptance, understanding, the ability to see a person in front of us, and not an act.

How to practice: keep track of your thoughts from the category: “what a terrible skirt on it” or “what a terrible belly” that are not realized until now. Through pain, work through the ambiguous situations of your assessments: how not to judge a mommy yelling at a child on a playground? How not to judge a colleague who violates the terms of work? Alcoholic in the subway? Rudeness in the store? How not to judge yourself if you didn’t do very well or completely dishonestly? Primary awareness of the condemnation and then the search for sincere compliments with their evidence will help in practice.


Practice: planning for the future based on your real desires and goals for the future, and not past experience.

What opens up: getting rid of fear of starting something, awareness of various paths for self-realization, sometimes requiring even a change in life trajectory, getting rid of the “excellent student syndrome”.

How to practice: agree with yourself before the start of any new project that you take on a new activity for yourself, calling it an experiment (and not “a life-long affair that at all costs must be completed by five plus points”). To say several times that this is just an experience that you need to get, not necessarily showing a certain result.


Practice: digitalization (for 36 hours disable any electronic means of communication, do not use telephone, Internet and TV, minimize communication with the outside world).

What opens up: the ability to draw attention to oneself, shift the focus of attention from external sources to internal ones, to see oneself from the inside, in isolation from the usual external reactions. In place of irritability, constant discontent and struggle with oneself comes self-confidence and self-reliance.

How to practice: turn off all possible communication channels, if possible, do not plan anything for this day, and if the meetings are already planned, learn to act without the usual means of communication, relying on preliminary agreements and intuition.


Practice: identify and find orthopedic shoes that are right for your feet. Conduct a thoughtful self-massage of one part of the body, you can start with the feet.

What opens up: understanding the real needs of the body not in general, but in its specific part, recognizing oneself “in parts” with the understanding that makes life full of pleasant sensations, understanding that joy is in the details, and happiness is the path to it.

How to practice: when doing massage, listen to your sensations, and then describe them on paper, compare physical sensations with the habit of analyzing with the mind.


Written by malakandhills

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