Why you need more awe
When was the last time you experienced awe?
By “awe” I mean those transcendent experiences that fill you with a sense of how large or wondrous the world is. Maybe you were looking at a mountain, or the Grand Canyon, or were part of a birth. I remember seeing the total solar eclipse a few years ago and being so profoundly moved by our universe that I gasped and cried at the same time. Do you know the feeling I mean? Pretty wondrous, right?
There’s new research about the importance of awe in our lives. Earlier this year, Dacher Keltner - of Berekely’s Greater Good Science Center - released a book on his studies of awe as its own emotion and it is fascinating. Awe, as I learned in my positive psychology certification, is one of the emotions that helps us create a flourishing, thriving life. When we experience awe, we feel more connected to something larger.
Super cool, right?
A little helpful background: everyone has what’s called a “default self”, which is focused on how we are each different from others and- in the dominant culture in the U.S. -our default selves are taught to be super achievement oriented. When we feel awe, Dr. Keltner found that our default self essentially gets smaller and we are more concerned with the collective rather than ourselves.
He and his colleagues ran several experiments that showed when people experience awe- for example, hiking in Yosemite or being in a grove of eucalyptus trees -and are asked to draw a picture of themselves, they will draw themselves as smaller than those not experiencing awe. Additionally, those that felt awe would tell the researchers that their personal concerns were not very important (this did not happen in the control group).
In case you aren’t as into positive psychology research as me, let me summarize his research: when we regularly experience awe, lots of positive things may happen: we step out of the critical voice in our heads, we become less individualistic and more community oriented, we think more about systems, and awe can also help reduce inflammation. So many positive things!
I spent two weeks last month intentionally cultivating awe. Granted, I was on vacation, so it was easier. But it was also intentional. We hiked to beautiful awe-inspiring vistas, felt the power of the Pacific Ocean, inhaled the amazing scent of a redwood forest, marveled at the way elephant seal pups learn to swim and find food long after their mothers leave, ate wondrous food, and took in vistas so breathtaking that they caused my youngest to turn to me and say, “Mom, this is our PLANET!” Exactly. We were full of awe and wonder at our world.
But we can’t be on vacation every day, so how do we intentionally create awe experiences in our daily lives?
One of the things I love about Professor Keltner’s book is that he focuses on cultivating everyday awe through time in nature and what he calls awe walks. Awe walks are time spent outside intentionally taking in either the vast, interconnectedness of something (for example, a forest), or focusing on a very small system (like watching ants or marveling at the veins in a leaf). Dr. Keltner and his colleague Dr. Virginia Strum have two instructions for awe walks:
Tap into your sense of wonder on your walk and approach things with fresh eyes. Pretend you are looking at things for the first time. Take time to explore both the vastness and detail of things.
Try to go to a new location for your walk because it will be easier to tap into your sense of wonder if you are unfamiliar with the place.
In their study of awe walks, Keltner and Strum found that the group that did regular awe walks felt more and more awe with each passing week, and, over time, felt less anxiety and depression and more joy.
Not too shabby.
I went on an awe walk today and here’s what I noticed: a rose that was the perfect mix of yellow and pink, a kind of salamander I’ve never seen before, the beautiful curve of the path I was on, trees that were permanently curved by wind coming off the Bay, redwing blackbirds trying to keep other birds away from their nest in the trees. I marveled at all of it. Here’s what I realize I didn’t think about: my email, my to-do list, writing this blog, scheduling my dog’s vet appointment. That’s pretty great.
So what do you say? Want to try awe walks? Start by scheduling time each week and following the instructions above. I’m going to do it with you.
Let’s see what happens!