This simple practice helps you shift your focus to see the positive opportunities within challenges.
To quote the philosopher William James: “My experience is what I agree to attend to.” Accordingly, the mantra or reminder for today is What you focus on grows.
It can be so easy to get swept up by our default habits despite our innate ability to be mindful. It’s like a tug of war between two wolves inside of us: one represents fear and reactivity, the other stands for clarity and choice.
Remembering these two wolves, especially when you find yourself being triggered, serves as an invitation back to presence.
Now, this doesn’t mean that you’re avoiding or suppressing your unpleasant thoughts and feelings. Rather, the invitation is to approach each situation, whether it’s pleasant, unpleasant, or neutral, through the lens of the mindful wolf and not feed the wolf that distorts your understanding and keeps you stuck in old patterns of reactivity.
Guided Meditation: Shift from Overwhelm to Opportunity
- Before we begin, notice something uncomfortable in your present moment. It could be just discomfort in the body. It could be something overwhelming that you need to attend to, or something difficult that you need to do within a certain timeframe.
- As you think about this uncomfortable situation, how does it affect your mind and body? Maybe there’s a tightening in the body, a constriction in your chest or throat. Maybe the mind feels burdened and busy. We’re just noticing with kindness what happens in your mind and body as you think of something uncomfortable.
- Now, shift the lens: Can you see a positive or an opportunity in this same situation? For example, if you’re feeling overwhelmed with a lot to do, shifting the lens can allow us to notice with gratitude, Wow. I have so much work! Maybe you can see the importance of this work for you, why you value this work, and how fortunate you are to have this opportunity to share it.
- Listen within: What does it feel like to feed the mindful wolf? Bring the lens of mindfulness, of presence, to view that current situation of discomfort. What might be your unmet needs underlying your reactivity? What is possible when you shift focus to see what’s positive in this situation? What are your values and intentions?
- Before you end this practice and begin this difficult task, invite a mindful lens to align your thoughts, speech, and actions.
Throughout your activities today, notice opportunities to shift your focus, to invite the mindful wolf. You can also practice and play with this reminder throughout your day to check in with your unconscious tendencies to feed the reactive wolf. And each time, inviting the mindful wolf.
Have fun! Practice and play with the mantra, What you focus on grows.
