Capturing the Extraordinary Sweetness of Existence (A 2-Minute Mini Practice)

“All journeys have secret destinations of which the traveler is unaware.”~ Martin Buber

welcome bus At the start of a long journey, going somewhere wonderful - India.

Every moment I'm awake and not savoring the sweetness of this existence is a wasted moment.

The challenge, of course, is that every moment cannot be sweet. Or so it seems. Innate to our existence, and all that comes with it, is a bittersweet sorrow of sorts....

Inevitably, life veers towards the bitter and unbearable more often than we may like. There's something delicious to hold on to and savor, though, just beneath the surface experience of whatever's going on. It's the sweet tenderness at the heart of all that is -- the warm and glowing essence of existence -- and it's undeniably radiant.

Sometimes I need a little kick to reset my perception to this sweetness beneath the surface.

Here's a sweet 2-minute practice you can do right now, wherever you happen to be, to help reset your outlook. A journey inside:

The Intimate Witness

Right now, wherever you are, look around you and notice five things you hadn't noticed before. With each of these little mini discoveries, notice what it is that draws you to them or repels you. Just watch and observe the process, reflecting on your discoveries, and the intimacy of this tiny private moment. If you like you can always write notes of your discoveries, but it's not at all necessary.

Now, notice the slight difference in your presence. There's an innate calmness in reflecting on new discoveries, on sharing an intimate moment only with yourself and witnessing the experience -- even with the most seemingly mundane explorations.

If you want to continue on and go a little deeper, close your eyes and witness five things your experiencing at this moment in your physical and/or emotional body. It could be a slight discomfort in your stomach, or a feeling of sadness beneath the surface.... Explore each of these feelings and experiences for as long as you wish -- it could be just a moment, or it could be a bit longer.

Now, once your finished, open your eyes again, and reflect on the experience. How has your presence shifted? Have you become inspired to explore anything further, or perhaps resolved to do something you've been putting off?

Everything you seek outside yourself -- the answers, the fulfillment, the joy -- it's all there for you just beneath the surface.

Now, if you're enjoying this, and you want to go a little deeper still -- you can add one more level to this practice of exploration: (give yourself as much time as you like for this one -- you've already passed the 2-minute mark ;))

Close your eyes again, and visualize an emotion or experience that you'd really like to have at this moment. Focus on that and allow it to grow inside you -- imagine experiencing it, feeling it, breathing it, tasting it. Fill yourself with it, as much as you can possibly experience in your imagination -- breathe it in, enjoy it and love it. Notice the change in your essence when you focus on having and experiencing what you're wanting, as opposed to feeling the lack of it. You can repeat this four more times with different things, and notice the fundamental shift in your self.


For most people this practice will be a catalyst for change and transformation -- a way of vitalizing and awakening the creator within you. It's important that you follow through with whatever inspiration comes to you -- even if just to make notes for any current or future projects, relationships, and inspired approaches to solving any problems you might face.

This came to me recently, after picking up Keri Smith's book, How to Be An Explorer of the World. I've been enjoying the practice, and stretching into its sweet edges.

Life, and all its tendencies towards the bitter and sweet is so much easier to manage when you touch in and connect with the inner world just below the experience on the surface. It's all there.


There's an old Navajo saying, 'You can't wake a person who is pretending to be asleep.' When we ignore the truth of who we are beneath all the surface BS that society demands we hold important-- we are, in fact, pretending to be asleep.

Please don't pretend to be something you are not. You are, actually, an enlightened being of extraordinary grace.

Arise, awake, and stop not until the goal is reached! - Swami Vivekananda


If you enjoyed this practice, please share/tweet with your friends. Thanks for your support! :)