A Grandfather from the Cherokee Nation was talking with his grandson.
“A fight is going on inside me,” he said to the boy. “It is a terrible fight and it is between two wolves.”
“One wolf is evil and ugly: He is anger, envy, war, greed, self-pity, sorrow, regret, guilt, resentment, inferiority, lies, false pride, superiority, selfishness and arrogance.”
“The other wolf is beautiful and good: He is friendly, full of joy, peace, love, hope, serenity, humility, kindness, benevolence, justice, fairness, empathy, generosity, truth, compassion, gratitude, and deep vision.”
“This same fight is going on inside you and inside every other human as well.”
The grandson paused in deep reflection because of what his grandfather had just said. Then he finally cried out: “Oyee! Grandfather, which wolf will win?”
The elder Cherokee replied, “The one I feed.”
Thoughtful Choice
It’s important to choose which thoughts we give our time and attention to. A thought leads to a feeling, which leads to an awareness and that leads to our experience of life. When we tune into our true, natural self the experience of happiness bubbles up.
Having relaxed and freed ourselves from the noise of the outer world, we are ready to look into our inner world of thoughts and feelings and begin to nourish “the good wolf”. This works like magic! A mind well nourished becomes our friend.
Strengthening the mind
By focusing on our beautiful thoughts and feelings we develop natural concentration. Using the one minute meditations regularly strengthens this. It is then easy to keep an appreciative outlook, hold interest and use time successfully.
Train a wandering mind
What to do when the mind still wanders? We can step back and observe our own negative or unhelpful thoughts, as if they are clouds passing by, without getting caught up in them. Then we gently focus our mind on positive empowering thoughts. With practice our natural habit of concentrating on the positive returns and our mind wanders less.
j-a-m practice: keeping focus
Taking regular moments to check-in with the mind throughout the day, increases the power of concentration, so we can see clearly and make great choices with confidence.
Benefits of concentration
- Easy decision-making
- Most efficient use of time and energy
- Longer attention span
- Clear memory
- Retaining information
The six one-minute meditations for this step
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Anthony Strano
MP3
Taking just a minuteI sit quietly.....still.I begin to seehow the habitof getting stuckin negativityhas derailed my mindinto fear and anger.Now,in this moment of quiet concentrationI decide to transformevery negativityinto a positive opportunityto create betterment.In this quietness of mindI feel free...light....I become confident.Now I step out into my day,observing and interactingwith new clarityand positivity. -
Sister Jayanti
MP3
Taking Just-a-Minute…I become fully aware and focus on what I am eating…Seeing it completely, tasting it fully and eating slowly…Fully mindful of the energy and vitamins nourishing my body…I taste more acutely, adding joy to what I eat…My body thanking me for the physical and mental sustenance it has received -
Sister Jayanti
MP3
Taking Just-a-Minute…I reflect on how I can turn what seems to be negative into something positive…I let go of any negative thoughts, lightening the load in my mind…Feeling light inside ...I focus my mind on the positive …….Visualising the problem…choosing to see it as a challenge…Visualising any mistakes… seeing them as opportunities to learn…Tuning my mind into a more positive outlook … my day begins to change -
Anthony Strano
MP3
Taking just a minute,I decide to unplugfrom the necessaryand the unnecessary thingsconstantly bustling around me.With one concentrated thoughtI turn inside, connecting with my positivesource of wellbeing.Keeping my thought gently focussedI begin to feel a current of positivityrecharging and refreshing me.This current of wellbeingremains switched onthroughout the day. -
Sister Jayanti
MP3
Taking Just-a-Minute…Sitting quietly I become aware of my surroundings…I focus on an object in front of me, allowing it to fill my awareness…Letting go of any distractions; I hold only the object in my awareness…Even if I am distracted, I gently return my focus to the object…I identify one quality of that object….I focus my attention on this …I hold that one thought … -
Anthony Strano
MP3
Taking just a minuteI step back fromthe noise, andbusynessand become quiet.Letting go of every other thoughtI focus on one thought:"I am a being of peace,I am a being of peace."Holding this thoughtin deep concentrationI feel the peacereleased into every corner of my being.This concentrated thought,this point of focussed energy,refreshes my mindand my day.