This straightforward apply helps you shift your focus to see the constructive alternatives inside challenges.
To cite the thinker William James: “My expertise is what I comply with attend to.” Accordingly, the mantra or reminder for in the present day is What you give attention to grows.
It may be really easy to get swept up by our default habits regardless of our innate capacity to be aware. It’s like a tug of warfare between two wolves within us: one represents worry and reactivity, the opposite stands for readability and selection.
Remembering these two wolves, particularly when you end up being triggered, serves as an invite again to presence.
Now, this doesn’t imply that you just’re avoiding or suppressing your disagreeable ideas and emotions. Moderately, the invitation is to strategy every scenario, whether or not it’s nice, disagreeable, or impartial, via the lens of the aware wolf and never feed the wolf that distorts your understanding and retains you caught in previous patterns of reactivity.
Guided Meditation: Shift from Overwhelm to Alternative
- Earlier than we start, discover one thing uncomfortable in your current second. It may very well be simply discomfort within the physique. It may very well be one thing overwhelming that you must attend to, or one thing troublesome that you must do inside a sure timeframe.
- As you concentrate on this uncomfortable scenario, how does it have an effect on your thoughts and physique? Possibly there’s a tightening within the physique, a constriction in your chest or throat. Possibly the thoughts feels burdened and busy. We’re simply noticing with kindness what occurs in your thoughts and physique as you consider one thing uncomfortable.
- Now, shift the lens: Are you able to see a constructive or a possibility on this identical scenario? For instance, in the event you’re feeling overwhelmed with lots to do, shifting the lens can permit us to note with gratitude, Wow. I’ve a lot work! Possibly you may see the significance of this be just right for you, why you worth this work, and the way lucky you might be to have this chance to share it.
- Hear inside: What does it really feel wish to feed the aware wolf? Convey the lens of mindfulness, of presence, to view that present scenario of discomfort. What could be your unmet wants underlying your reactivity? What is feasible while you shift focus to see what’s constructive on this scenario? What are your values and intentions?
- Earlier than you finish this apply and start this troublesome process, invite a aware lens to align your ideas, speech, and actions.
All through your actions in the present day, discover alternatives to shift your focus, to ask the aware wolf. You can too apply and play with this reminder all through your day to verify in along with your unconscious tendencies to feed the reactive wolf. And every time, inviting the aware wolf.
Have enjoyable! Apply and play with the mantra, What you give attention to grows.
