The awe walk (or roll)
Based on the practice used in the UCSF awe walk study. It works on foot, in a wheelchair, with a cane, in a park, or around the block.
- Pick a route. Somewhere new is great, but a familiar route seen with fresh eyes works too.
- Put the phone away or on silent, except for one photo at the start and one at the end.
- Take a few slow breaths before you go. Feel the air going in and out.
- Look for the vast. The sky, a long view, a tall tree, the size of the clouds.
- Zoom in. Notice tiny details: a crack in the sidewalk with a plant growing through it, the texture of bark, the way light hits a window.
- Listen. Birds, wind, distant traffic, your own wheels or footsteps.
- Take a closing photo that includes you and the world around you. Over time, see if you make more room for the world.
Start small
Fifteen minutes, once a week, is what the study used. That is it.
Awe from wherever you are
You do not need to travel, walk, or spend money to feel awe. If you are at home, at work, in bed, or between appointments, these work too.
The window
Watch the sky through a window for two minutes. Clouds, light, and weather change constantly. You are watching the atmosphere of a planet move.
Moral beauty, on demand
Read or watch a true story of courage or kindness. The most common source of awe in the world is other people.
Music with your eyes closed
One song. No multitasking. Let the chills come if they want to.
Zoom in
Look closely at something small: your own hand, a houseplant, a grain of rice, a snowflake on a sleeve. Detail is a doorway to wonder.
Zoom out
Look at a photo of Earth from space or a deep-space telescope image. Read a wow fact. Let your mind stretch.
Remember
Close your eyes and relive a moment that took your breath away. Memory can bring awe back with surprising force.
A five-minute awe pause
A short guided practice. Read it at your own pace, or press start and the steps will change on their own, one minute at a time. Nothing moves or flashes, and you can stop at any time.
- Minute 1 -- Arrive. Get comfortable. Let your breath slow down. Notice the surface holding you up.
- Minute 2 -- Look out. Find the biggest thing you can see or imagine: the sky, the horizon, the ceiling above you.
- Minute 3 -- Zoom in. Now find the smallest detail you can see or feel. Stay with it.
- Minute 4 -- Zoom out. Imagine Earth spinning through space, carrying you, everyone you love, and every living thing.
- Minute 5 -- Notice. What do you feel in your body? Name one thing you are glad exists.
Awe journal prompts
Writing about awe helps it last. Pick one prompt. Write for five minutes, or just think it through.
- What is the most amazing thing I have ever seen with my own eyes?
- Who is someone whose goodness or courage stopped me in my tracks?
- When did a piece of music change how I felt in the middle of a hard day?
- What did I notice today that I usually walk or roll right past?
- What is something I understand now that I did not understand a year ago?
- What would I want to show someone visiting Earth for the first time?
A seven-day awe challenge
| Day | Wonder | Try this |
|---|---|---|
| Monday | Moral beauty | Notice one act of kindness and tell someone about it. |
| Tuesday | Nature | Look at the sky for two minutes, morning or night. |
| Wednesday | Music | Listen to one song with your eyes closed, start to finish. |
| Thursday | Big ideas | Learn one wow fact and share it. |
| Friday | Collective effervescence | Sing, cheer, or laugh along with other people. |
| Saturday | Visual design | Look slowly at one piece of art or architecture for one minute. |
| Sunday | Life | Thank someone who came before you, in person or in your mind. |
Share it
Did something take your breath away this week? Share your awe moment.