People agree that internal as well as external exploration is needed to know and nurture yourself. The more curious you are, the more inviting the exploration may be. The more you investigate, the higher your level of curiosity.

Establish rituals to practice exploration regularly. To encourage a natural rhythm and allow your inner self to speak, use simple procedures on a daily basis. Experiment and try different methods until you settle into a nourishing tradition. Here are a few of the most effective ways people, regardless of age, undertake this expansive, exciting venture inward.

Get Still

Have you ever just stopped and stood completely still, while the rest of the world rushed by? Doing so requires discipline, but you may become aware of amazing things. We tried this experiment during a short autumn hike with our troop of 7-year-old Brownie Girl Scouts. Once settled, children and leaders alike became aware of another reality. We experienced the gurgle of the trickling stream; smell of the fallen, golden leaves; warmth of afternoon sunshine on our shoulders; and view of squirrels jumping between trees within the colorful forest. Incredible. It made us wonder what other parts of life we are missing because we are too noisy, talkative, and busy to notice the moment-by-moment unfolding of existence. Stop everything for a moment. Be quiet. Let your mind calm, while opening your sense gates. Listen and learn what you have been missing. Stephanie Nestlerode, management consultant, has this suggestion, “Slow down and be conscious in each moment. Be a psychic warrior.”

Journal

Moving thoughts from your head onto something tangible—paper or into a computer file—allows you to get a different connection to your inner self. I have a file on my computer called “head,” and most mornings this is the first file I open. As my hands begin to move, they unlock my heart and head to pour into this safe haven.

You may want to journal in a spiral notebook that you can easily carry around. You might, like me, have assorted journals with different themes located in several places. My dream diary is next to my bed; a log for consulting, coaching, and speaking clients is in my briefcase; the parenting chronicle about my daughter is near the kitchen phone; a writing and meditation journal sits by the computer; and my head file is on the computer. Sean Redmond, finance manager and writer, uses the following routine: “I arise at 4 A.M. to spend a few precious hours writing and thinking. Then, the magic comes, and my thoughts and my poetry f low like a silent stream, stealthily plodding a course seaward. My writing helps me focus my perceptions.”

Make sure your journal is in a private place so that others will not violate you by reading it. There are many techniques to open a dialogue with yourself. My women’s group spent an entire weekend retreat trying dozens of creative journaling procedures. You can write to yourself, others, or a greater spiritual force. Find what works best for you. There is no right or wrong. Just begin today.

Dream

Invite your dreams, both while sleeping and daydreaming, to speak to you. Dreams are sacred glimpses into your subconscious. Carry a journal to record precious memories before they fade—this engages hands energy. Activate head energy by looking for patterns and connections. Do not let your head overanalyze, bring in your heart and allow emotions to surface. Carlos Aguirre, opera singer, put this idea in simple terms: “Ask yourself what do I want? Let yourself dream about it. To dream is not expensive.”

If your dreams are confusing, request your inner self to provide more clarification and better retention. Ask and you shall receive. Before you fall asleep, affirm, “I remember my dreams with vivid clarity and understand their meaning.” There are many sources on interpreting dreams (even entire graduate courses).

Pray

If you believe in a higher power, enter into a spiritual communion with God or your own form of goodness. Most major religions believe that some form of God is within each person. Praying is, therefore, communicating with your inner self and beyond.

Madame Chiang Kai-shek21 reflected, “Prayer . . . is more than meditation. . . . In meditation the source of strength is one’s self. When one prays he goes to a source of strength greater than his own.” You can use standard prayers or your own words, based on your own experience and heartfelt feelings. Prayers take many forms—they may ask for something concrete or intangible, inspire and help us be the best we can be, give thanks, honor the holy, chant rhythmically or musically, open a discussion, or convey other sentiments.

There is an ancient contemplative practice from the Catholic Church called Centering Prayer that can be useful in reaching out to God’s presence and opening to the healing power within you.22 Monks and nuns traditionally used this approach as a means of direct connection with God. A Centering Prayer session lasts about 20 minutes and begins by sitting quietly with an intention to be present with God, the life force. As you still your mind, pick a word to represent your intention. This is a simple word, perhaps love, peace, spirit, f low, be, or whatever works for you. Let go of thoughts and everything else—just allow them to gently f low without interference. If your mind clings to thoughts, ever so gently say your word and put your attention back on your intention of listening and being receptive to the Holy Spirit.

Lee Hogan, management consultant, finds that “Prayer and meditation help immensely.” Perhaps it is time to revisit and bring back into your life this sacred practice.

Move

Movement is a vehicle to involve more of your body (hands) in inward and outward exploration. Walks, dance, and exercise stimulate oxygen f low. Stand up, stretch, close your eyes, and take a deep, calming breath. A minute of deep breathing may be as effective as a 20-minute workout. Listen and f low to music. Free your energy and encourage your inner self to take over. Give movement a try. You may be delighted at the joy and insights that surface.

Plan

Planning gives the head a chance to use rational, logical analysis. It may be an appropriate way to organize yourself, but it doesn’t need to be linear or written. Use what works for you. Do you need a map, a diagram, a flowchart, or a to-do list? I am a planner at heart. With my Day-Timer in hand, I arrange my year, months, weeks, and days. Perhaps it is because I love the feeling of crossing off completed activities. The most important part is taking the time to focus your head energy and create the plan. Then use it to reaffirm and direct your efforts.

Meditate

There is a subtle, yet significant, difference between meditation and silence. Meditation involves observing what is and then accepting it. Mindfulness23 meditation, weaves together two basic concepts to produce a remarkable end product. The first element is mindfulness, being extremely attentive to ordinary sensory experience. The second concept is equanimity, which means letting the sense gates f low without resistance. Shinzen Young,  mindfulness meditation teacher, pinpointed the value of this technique:

One of the effects of meditation is that you can acquire deep understanding about the nature of experience, yourself, and universal issues. Blockages to intrinsic happiness are cleaned away. You may directly experience the underlying spirit of life unifying all fellow beings. This can be powerful.

There are additional tangible results to meditation such as improved concentration, energy, relaxation, and more positive emotions. Andrew Weil, MD, reports,25 “Meditation may not only make you happier, but also keep you healthier. It can benefit health concerns ranging from stress and anxiety to atherosclerosis and chronic pain.”

Learn and practice meditation, yoga, tai chi, relaxation techniques, or another form of contemplation. Find a beginner’s course. Consider joining a practice group, working with trained teachers, reading books, and attending retreats. Build support for and commit to a daily practice. Meditation teacher Shinzen Young developed the Core Practice26 as a simple way to help people benefit from meditation. You divide and conquer by systematically contacting, observing, and accepting your body sensations, mental images, and internal talk.