The two inner wolves

This practice invites you to come into contact with the different parts of yourself, even those you may not like or fully understand, and to recognize them with awareness and kindness.

1. Pause for a moment

Take a few slow, deep breaths and place a hand on your heart, if it feels supportive.
Allow yourself to fully arrive in this moment, letting your body soften and your mind settle.

2. Meet your two wolves

Imagine two wolves within you.
One represents the more difficult emotions: anger, fear, envy, jealousy, tension.
The other represents qualities like love, calm, kindness, openness, trust.
Visualize them in any way that feels natural.
Notice: what are they like? Where are they? What energy do they carry?

3. Observe without judgment

Notice how these two wolves move within you.
Are they fighting? Ignoring each other? Is one stronger than the other?
Without trying to change anything, simply acknowledge: “this too is part of me.”

4. Reflect on what you feed

Bring your attention to your daily life.

Ask yourself:

• Which wolf am I giving more energy to right now?
• How am I feeding it — through thoughts, habits, reactions?

Then add a second question:
Am I ignoring one of them? What happens when I do?

5. Integrate, don’t fight

Now try to see both wolves from a wider perspective.
Recognize that even the wolf of anger has a function: it can protect you, give you strength, signal boundaries — it can become your guard dog.
And that the gentle wolf also needs support, especially in difficult moments.
Imagine moving closer to both, offering attention to each.

6. Choose with awareness

Gently ask yourself: “Which wolf do I want to feed a little more today?”
This is not about eliminating one, but about creating balance.

7. Close

Take a deep breath.
Carry this awareness with you: both wolves are part of me, and I can learn to care for them both.