Super Conditions for Self-Awareness: Stacking Practices for Presence and Calm
In a world that pulls us in every direction, self-awareness can feel elusive. But by layering intentional practices—like breathwork, mindfulness, and connecting with nature—we can create “super conditions” for cultivating presence, calm, and clarity. These practices are not just relaxing; they’re supported by science to enhance mental and physical well-being.
I was recently asked to talk about creating super conditions for self-awareness with one of my absolute favorite teams, Luke Hosty and Linzi Hawkin from Protect.Blue, an ocean-focused impact agency based in the UK. I’m a mentor for their new program Undercurrent, which exists to “ensure all ocean advocates reach their full potential, whilst helping them stay stoked and deeply connected to nature.” Now, that’s a mission I can get behind!
Listen to the interview here.
Luke, an inspiring friend, veteran of the British Royal Marines, and “student of wild nature and keeper of water,” called me to dive into the topic of super conditions for self-awareness and how I use these techniques with my coaching clients who are moving through big life transitions. Together, we explored the ways we can stack conditions to strengthen our presence, calm, and clarity.
Here are my 4 Tips for you:
1. Start with Your Breath: The Anchor of Awareness
Breathwork is a powerful tool for presence. Begin with a practice like box breathing: inhale for four counts, hold for four, exhale for four, hold again for four and repeat. This simple technique calms the nervous system, increases heart rate variability, and reduces stress. Research shows breath-focused practices can activate the parasympathetic nervous system, which fosters relaxation and emotional balance. I also like this breath because it trains you to use your breath to destress. Each breath hold puts you in a low level of stress and each exhale softens and releases that stress. It’s like doing bicep curls for relaxation.
2. Tune Inward: Self-Awareness Through Interoception
Once your breath is steady, shift your attention inward. Notice your body sensations—are there areas of tension or warmth? Observe your thoughts without judgment or needing to change or “fix” what you find; are they racing or calm? Pay attention to emotions as they arise and fade. This practice of interoception, or sensing your internal state, builds a deeper connection with your body and mind. Studies suggest that interoceptive awareness can improve emotional regulation and enhance mindfulness, laying the foundation for greater self-awareness.
I’ve found doing these two techniques when I come home from a stressful day allows me to show up for my family better. We often carry the stress of our day around with us. I remember coming home from a stressful job and bringing my work stress right into the dinner table which wasn’t fair to my wife and kids.
Give your stress an offramp. Before you arrive home, sit in your car or somewhere outside, do three cycles of the box breath and check in with your body. This can take as little as 1 minute and can help settle your nervous system. If you’re able to keep stacking then…
3. Let the Ocean Reset Your Nervous System
Take your practice to the ocean (or anywhere in nature!). The rhythmic sound of waves has a calming effect on the brain, encouraging alpha waves associated with relaxation. Walking along the shore or immersing yourself in cold water can further lower cortisol levels and reduce stress. The ocean’s expansive views may also boost mood and mental clarity. Science confirms that proximity to water, often referred to as “blue space,” supports mental health and resilience, offering a natural reset for your nervous system.
4. Reflect with Curiosity
End your practice with a moment of reflection. What did you notice about yourself or your surroundings? Where were you holding stress in the body? DId it chnge by slowing your breath? Invite a sense of curiosity to what you notice. Did anything surprise you? Were you resistant or welcoming to what emerged?
Why Stacking Matters
Each of these practices is powerful on its own, but layering them creates a synergy—a super condition—for deeper self-awareness and calm. This layering effect amplifies their benefits, providing a deeply calming and transformative experience.
As Luke and I discussed, these practices aren’t just about relaxation; they’re about reconnecting to your true nature and finding clarity in a noisy world. Ready to try? Take a deep breath, tune inward, and slip into your ocean state of mind.