10 Life-Changing Secrets
Awareness Exercises to Unlock Your Inner Self
What is Self-Awareness
G. I. Gurdjieff, a fascinating and often enigmatic figure from the early 20th century, had some pretty profound insights into self-awareness. He believed that what most of us consider “self-awareness” only scratches the surface of what’s possible. For Gurdjieff, becoming truly aware of oneself meant diving deep into understanding the myriad influences that shape our behavior and the multifaceted personas we carry within us.
Awakening is not a destination but a continuous journey of self-discovery.
The Many “I’s”
According to Gurdjieff, we are made up of many different “i’s,” various parts of ourselves that often pull us in conflicting directions. Throughout the day, we may encounter numerous “i’s,” each with its own desires and reactions. Imagine the version of you that’s super confident at work, the one that’s maybe a bit insecure in social situations, and the one that’s reflective and philosophical — and so on. Gurdjieff’s point was that we’re not a unified whole; instead, we are a collection of these fragmented parts vying for control.
For Gurdjieff, the ultimate goal was to move beyond these fragmented selves to connect with what he called our true essence. The essence, in his view, is the core of our being — who we genuinely are beneath all the layers of societal conditioning, learned behaviors, and personality traits we’ve picked up along the way. This false personality, according to Gurdjieff, acts like a mask or a facade, hiding our true essence.
Self-Observation and Self-Remembering
So, how do you even begin to peel back these layers and find your true self? It starts with self-observation. Gurdjieff was a big advocate for observing oneself — not with a critical eye, but with an objective, almost detached curiosity. He wanted people to become like scientists of their own minds, noting when different “i’s” came to the fore and how they influenced thoughts, emotions, and actions.
This observation ideally leads to what’s called self-remembering. It’s a bit tricky to grasp at first, but it involves maintaining a constant awareness of yourself while you go about your daily activities. Think of it as keeping half, steady part of your attention inward, even while you’re engaged with the external world. It’s about being present, not just physically, but with a part of your inner being alert at all times.
True knowledge arises from the depths of self-awareness and introspection.
Deep Self-Inquiry and Emotional Tracing
One of the key practices to aid in this journey is engaging in honest, often uncomfortable, self-inquiry. Ask yourself deep questions: Why am I reacting this way? What is this really about? Who, or which part of me, is taking control right now? This means peeling back the layers of automatic responses and preconceived notions, which is no small feat.
Emotions are a big part of this, too. Gurdjieff taught that by tracing our emotional responses to their roots, we can uncover hidden fears and desires that the false personality has kept under wraps. It’s about seeing the hard truths about why we do what we do without flinching.
Group Work and Practical Exercises
Community interaction was also vital for Gurdjieff; in the Work, this is called Group Work. He believed you couldn’t do this in isolation. Being part of a group that shares feedback and engages in collective introspection can accelerate your journey to self-awareness. You bring your findings to the group, and the group acts like a mirror, reflecting back aspects of yourself that you might be blind to. This is not the same as group therapy; it is about objectively looking at yourself.
Gurdjieff’s teachings weren’t all about sitting and thinking. They included practical exercises, from specific movements and dances designed to unify the mind, body, and emotions to regular exercises, meditation, and reflective practices that grounded his theories in everyday life applications. These activities weren’t just about physical discipline; they were tools to bring a higher level of awareness to all aspects of being. Have you noticed how you may sit in front of the computer all day, not moving your body, and at the end of your day, you are exhausted? Or you spend some time with a friend who is an energy sucker, and afterward, you feel depleted and worn out?
Turning the Eye on the “I”
So, when Gurdjieff talks about turning the eye on the “I,” he’s inviting us to a kind of vigilant and compassionate self-investigation. It means constantly checking in with ourselves, recognizing the play of different parts within us, and earnestly working to quiet the noise of the false personality to hear the authentic voice of our essence. This journey is less about achieving a final state of enlightenment and more about embarking on a continuous path of self-discovery and growth.
In the teachings of G. I. Gurdjieff, the distinction between the many little “i’s” and the unified “I” is fundamental to understanding human psychology and the process of self-development.
The concept of the many little “i’s” refers to the fragmented and often contradictory aspects of our personality. Gurdjieff posits that individuals do not possess a singular, unified self but rather a collection of various “I’s.” Each of these represents different desires, thoughts, and emotional responses that emerge based on circumstances. These little “i’s” can be influenced by external factors and social interactions, leading to a lack of coherence and inner conflict. Consequently, a person’s actions may appear inconsistent, driven by whichever “i” is dominant at a given moment, rather than by conscious choice.
On the other hand, the unified “I” signifies a more integrated and whole self. It represents a state of self-awareness and conscious decision-making where an individual can recognize the existence of their many little “i’s” but transcend them to act from a cohesive identity. Achieving a unified “I” involves a process of inner work, which includes self-observation and the cultivation of presence. This entails developing the ability to discern which “i” is active in any situation and making a conscious choice to identify with a more authentic aspect of oneself.
Gurdjieff emphasized that the journey toward achieving a unified “I” requires deliberate effort through practices aimed at self-remembering and critical awareness. The goal is to harmonize the fragmented parts of oneself, ultimately leading to a state of greater consciousness and intentionality in one’s life.
In a world often characterized by distraction, we must reclaim our inner lives.
Here are 10 Exercises That Will Change Your Life:
These “Work” exercises were given to me by my Group leader, Lillian Firestone, at the Gurdjieff Foundation in New York City. They were originally given by Gurdjieff to enhance self-awareness. These can be seamlessly incorporated into your daily routine without needing any special equipment.
1. Self-Observation Review
How to do it:
- At the end of each day, spend 10–15 minutes reflecting on your day.
- Mentally review your day from waking up to bedtime, noting specific moments when you felt a strong presence, notable emotions, or significant reactions.
- Identify which “I” or persona was in control at those moments (e.g., “Confident Work Self,” “Insecure Social Self,” “Mechanical Self”).
- Reflect on when you were fully present versus when you were operating on autopilot.
Purpose: To cultivate an objective view of your internal selves and recognize the difference between being present and moving mechanically through the day.
2. Mindful Eating
How to do it:
- Choose one meal a day to eat mindfully.
- Before starting, take a few deep breaths and focus on the sensations in your body, your mind and your emotional state. Then, focus entirely on the meal.
- Eat slowly, paying close attention to the taste, texture, and smell of each bite.
- Observe any thoughts or emotions that arise during the meal without judgment.
- Do not take the first bite until you are fully present.
Purpose: To practice self-remembering and staying present in the moment.
3. Three Times a Day Check-In
How to do it:
- Set your phone alarm or reminder to go off three times a day (morning, afternoon, evening).
- When the alarm goes off, take a minute to observe yourself internally. Focus on the sensation in a part of your body, like the bottom of your feet or your back touching the chair, and anchor your awareness there.
- Ask yourself: “Which ‘I’ is in control right now?”, “How am I feeling?”, and “What am I thinking about?”
Purpose: To build the habit of regular self-awareness throughout the day.
4. Breathing Observation
How to do it:
- Find a quiet place where you won’t be disturbed for 5–10 minutes.
- Sit comfortably and close your eyes.
- Focus solely on your breath, observing it as it flows in and out.
- Every time your mind wanders, gently bring your attention back to your breath.
- Expand your awareness so that each breath fills your entire body, from your nostrils to your toes, and release any unnecessary tension with each exhalation.
Purpose: To practice self-remembering and enhance concentration.
5. Emotion Tracing
How to do it:
- When you feel a strong emotion, take a moment to pause.
- Observe what you are feeling without trying to change it.
- Trace the emotion backward to find its origin (e.g., “Why did I get angry? Was there an underlying fear or expectation?”).
- Note this in your end-of-day review.
- Recognize that feelings are fleeting and often influence residual negative thoughts. Becoming aware of these feelings as they arise takes attentiveness and vigilance.
Purpose: To uncover underlying triggers and gain deeper insights into your emotional responses.
6. Body Awareness Exercise
How to do it:
- Stand still and close your eyes for a few minutes.
- Mentally scan your body from head to toe, noting any tension or sensations.
- Consciously relax each part of your body as you scan.
- Focus on not just thinking about the sensation but actually sensing the sensation in each part of your body.
Purpose: To connect with your physical body and recognize how physical sensations and emotions are interconnected.
7. Gratitude Reflection
How to do it:
- Each night before bed, as part of your daily review, list three things you are grateful for that happened during the day. It could be as simple as enjoying a cup of coffee or receiving a kind word from someone.
- Reflect on how these positive experiences affected your various “I’s” and overall mood.
Purpose: To cultivate a positive self-awareness and appreciate the small joys in daily life.
8. Sensing the Body Part by Part and Bringing It All Together
How to do it:
- Preparation: Find a quiet place where you can sit or lie down comfortably. Close your eyes and take a few deep breaths to relax.
- Start with the Feet: Focus on your feet. Feel the weight and pressure where they touch the ground. Notice any sensations—warmth, coolness, or tingling. Spend about a minute sensing your feet.
- Move to the Legs: Shift attention up through your legs, from ankles to shins to knees and thighs, noting any sensations, tightness, or relaxation. Spend about 2–3 minutes.
- Focus on the Torso: Move awareness to your pelvis, hips, lower back, and abdomen, then up to your chest and upper back. Sensing the rise and fall of your breath in your body. Spend 3–4 minutes here.
- Arms and Hands: Focus on your arms, from fingers to hands to forearms to elbows to upper arms and shoulders, noticing sensations. Spend 2–3 minutes.
- Head and Neck: Lastly, focus on your neck and head, noticing facial tension, jaw, tongue, and breath sensation. Spend 2–3 minutes.
- Bringing It All Together: Sense your entire body as a whole, feeling the connection and unity between all parts. Spend a few minutes in this holistic awareness.
Purpose: To cultivate full awareness of your body and to anchor yourself in your body rather than being always in your head or letting emotions take you away.
9. The “I” Exercise Every Time You Walk Through a Door
How to do it:
- Preparation: Commit to performing this exercise every time you walk through a door.
- Walking Toward the Door: Remind yourself to be aware and think, “I will observe myself.”
- Passing Through the Door: Imagine a third eye above you, observing your posture, facial expression, emotional state, and physical sensations.
- Full Scan: As you walk through, do a quick full-body scan noting how your feet feel, your posture, muscle tension, or relaxation, and emotional state.
- After Passing Through: Briefly process what you observed and try to remember this throughout the day, noting any recurring patterns.
Purpose: To practice continuous self-observation and catch moments where you usually act mechanically.
10. Stop Exercise
How to do it:
- Set a Timer: Set a timer to remind you every hour to perform this exercise.
- When the Timer Goes Off — “Stop”:
- Stop whatever you are doing.
- Stand or sit still, with eyes open or closed if possible.
- Take a deep breath and quickly scan your body and mind:
- Note your body position: Are you sitting, standing, slouching?
- Observe physical sensations: Any tension, relaxation, discomfort?
- Check your thoughts: What are you thinking about right now?
- Assess your emotional state: Are you calm, anxious, happy, or irritated?
- Notice any bodily tension or weight.
- Seeing Deeper: Each time you stop, try to delve a bit deeper into your observation. Consider the causes of any tension, emotions, or thoughts.
- Resuming — “Go”: After 1–2 minutes of self-observation, take another deep breath and resume your activity with a refreshed perspective on your state.
Purpose: To practice regular, objective self-awareness. Interrupt your mechanical behavior and gradually delve deeper into your understanding of self.
These are few examples of “Work” exercises, given to us at the Gurdjieff Foundation and rooted in Gurdjieff’s teachings, can help you develop greater self-awareness and uncover the layers of your personality and essence. Practicing them consistently will guide you on a path of continuous self-discovery and growth.
In conclusion, the exploration of self-awareness and the transformative exercises inspired by G. I. Gurdjieff offer a powerful roadmap to personal growth and a deeper understanding of ourselves. While it may seem easier and more appealing to dive into distractions like games, binge-watching Netflix, or partying with friends, these temporary escapes often leave us feeling unfulfilled and disconnected from our true selves.
By committing to the journey of self-discovery, you invest in a richer, more authentic life. This work isn’t always easy; confronting the many layers of our existence demands courage and vulnerability. Yet, the rewards are profound: a heightened sense of purpose, deeper connections with others, and a clearer understanding of your true self beyond societal masks. Most importantly, this journey strengthens your resilience, equipping you to navigate life’s challenges with grace and confidence when adversity strikes.
Ultimately, nurturing self-awareness empowers us to navigate life’s complexities with intention and clarity. It helps us break free from automatic behaviors and discover our true essence, transforming not just ourselves but also how we interact with the world. So, take that leap into self-exploration; it’s not just about changing your life — it’s about unlocking the potential that lies within you to live with greater awareness and fulfillment. Why settle for a couch and a screen when a richer, more vibrant life awaits? Your inner journey starts now.
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