Many of my meditation students enjoy trying different meditation techniques, and today, in this article, I’m going to share one of my favorite alternative ways to meditate. It’s called Inquisitive Meditation, and it’s a wonderful practice for increasing self awareness and emotional regulation.
What I think you’ll love most about this method is how wonderfully it compliments the more conventional meditations like mindful breathing.
In this guide I’ll share a script, guided meditation, podcast episode (above) and tutorial, so that by the time you finish with this guide you will know everything you ever wanted to know about Inquisitive Meditation.
What is Inquisitive Meditation?
Inquisitive meditation is a unique practice in which we engage in self-inquiry, using curiosity to explore deeper questions about ourselves and our emotions. Instead of merely focusing on the breath or clearing the mind, we actively ask profound questions like, “Who am I?” or “What lies beneath this feeling?” and allow insights to arise naturally. And in this way, it open the doors for contemplation and reflection, uncovering truths that we might not have been aware of. I find this approach particularly helpful when I feel the need to connect more meaningfully with my thoughts or emotions, making it a powerful tool for growth and self-awareness.
Where Does It Come From?
Inquisitive meditation draws from various traditions such as self-inquiry, where we ask “Who am I?” to strip away layers of ego and discover the true self. As David Goodman wrote about in the book Be As You Are, this questioning encourages us to challenge the self-concept we’ve built over a lifetime. Similarly, in Zen Buddhism we sometimes use Koans—paradoxical questions like, “What is the sound of one hand clapping?” These questions are not meant to be answered logically, but to awaken a deeper, intuitive understanding. You might have also heard Socratic Questioning, in which we use questions to dive deeper into our assumptions and beliefs, pushing us towards greater clarity. It’s from techniques like these that we get Inquisitive Meditation.
Benefits of Inquisitive Meditation – Why Add It To Your Practice?
Adding inquisitive meditation to our practice can have profound benefits. Personally, I’ve found it helps me uncover subconscious patterns or beliefs that I might not notice in regular meditation. Through reflective questioning, we gain insight into our emotional triggers, which helps us understand ourselves on a deeper level. This practice fosters emotional growth by inviting us to explore the root causes of stress or anxiety rather than merely observing these feelings from a distance.
Jon Kabat-Zinn has suggested that combining mindful awareness with inquiry can increase mental clarity and emotional resilience. I’ve also noticed that it enhances my creative thinking and problem-solving abilities, likely due to the increased openness and curiosity it encourages. Scientific research shows that combining mindfulness with self-inquiry can strengthen both emotional intelligence and cognitive flexibility [1].
When Choose Inquisitive Meditation Over Regular Meditation?
Inquisitive meditation is especially useful when we’re in a reflective state and are seeking to understand deeper aspects of ourselves or our life circumstances. If we find ourselves trapped in repetitive thought patterns or struggling with emotional conflicts, inquisitive meditation can help us unravel those issues. I like to do it when I feel the need to explore personal questions or when I want to address internal struggles. On the other hand, regular mindfulness meditation is best for when we need grounding, stress relief, or to simply focus on being present in the moment. For example, if I’m feeling anxious, I may turn to mindful breathing to calm down, but when I want to understand why I’m feeling anxious, I might choose inquisitive meditation.
How To Do Inquisitive Meditation [Script]
1) Find a Comfortable Position
Sit in a quiet space with a straight back. Close your eyes and take a few deep breaths to relax.
2: Set an Intention
Focus on the emotion you wish to explore. It could be anger, sadness, anxiety, or any other feeling you’re experiencing right now. Acknowledge it without judgment.
3: Center Yourself
Begin by breathing mindfully, noticing the rise and fall of your chest with each breath. Allow yourself to settle into the present moment, feeling your body grounded.
4: Ask the First Question
Gently ask yourself: “What does this emotion feel like?” Notice where you feel it in your body. Does it have a color, texture, or shape? Let your body’s sensations guide you.
5: Deepen the Inquiry
Ask: “What is the source of this emotion?” Reflect on when you first felt it. Is it related to a recent event, a past experience, or something deeper? Let thoughts and memories come naturally, without forcing them.
6: Explore with Curiosity
Now, ask: “What does this emotion want to teach me?” Stay open to whatever arises, whether it’s a realization, a new perspective, or a deeper understanding of yourself.
7: Close with Compassion
Finally, ask: “How can I respond to this emotion with kindness?” Offer yourself compassion and acceptance, knowing that it’s okay to feel the way you do. Breathe deeply, feeling gratitude for the insights you gained.
End your session gently, taking a few moments to relax and reflect on your experience.
Summary
Inquisitive Meditation is a wonderful technique for exploring the mind with curiosity. We can use inquisitive meditation to explore our thoughts and feelings and to gain a better understanding of the mind. When I work with clients in my meditation lessons, I usually give them a couple of fundamental foundational meditations to use, for instance, mindful breathing and body scan (depending on their goals). And then, I also recommend that they do special bonus little meditation techniques now and again to enhance their practice. I recommend that you use inquisitive meditation as one of those little bonus meditations. Try doing it once every other week, when you want to gain a little bit more insight into your mind when you’re curious about what’s going on. At those times it can offer valuable introspection.
To learn more about this technique and to master meditation, join me today for private meditation lessons.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.