The Monkey Mind

That endless chatter.  Those restless thoughts that just won’t stop racing through your mind.  There is a circus going on in your head from what you did yesterday or forgot to do and what you’re supposed to be doing next week. The last place you're in is the present moment and your thoughts are pulling you in different directions and you don’t really know how to make it all stop or how all of this even started.  Buddhists have an endearing word for this chaotic phenomenon that many people endure on a regular basis. They call it the monkey mind. The Buddhist word Kapicitta broken down is Kapi which means monkey and Citta, which means mind. 

I remember once long ago when I actually saw a youth literally climbing the walls, he was so restless.  I had never really seen anything like it.  He was bored but what incredible skill he had, he was literally climbing the walls.  Anyone who was at work with me that day agreed that it was a real sight to behold, and we’d never really seen anything like it before. Picture this going on in your head.  Is this phenomenon worse today than in the past.  What with all the advancement in technology, there’s even more to have to be managed technologically than before and AI has yet to fully replace human beings.  The Monkey Mind can turn a whispering thought into a deafening scream in your head, and this can become quite distressing for many. 

Is it possible to tame the monkey mind? There are ways to place limits on the barrage of information available on social media or the news.  Some people have used the “Pomodoro method”, setting a timer on a red tomato like kitchen timer and when it rings, that’s it, time’s up. Time to stop the mindless scrolling or endless distractions and move on to something else.  Is it possible that the endless number of distractions or stimuli available on social media have become internalized and created an even more restless monkey mind?   

Here are some of the ways to tame the monkey mind. Without this knowledge, the monkey mind can run the show ruling your thoughts and taking over.  These techniques put you back in the driver’s seat so you can regain a sense of control over these restless thoughts that are swinging like a monkey from one tree to another. 

Practice self-talk.  Try the STOP method.  When you’re aware that your thoughts are racing, try to STOP them and pay attention to one thought at a time.  Break it down. Learn to prioritize.  This strategy will help to rewire your mind over time.  Recognize and become aware of your thoughts, then try to reframe them. For example, “It’s not that bad, what’s the worst possible thing that could happen?”Try not to fight your thoughts.  What you resist, persists. 

Practice the HALT method.  When I introduce this to people, they find it very helpful.  Let’s break this word down.  Are you hungry, angry, lonely, or tired?  If you’re hungry, have something to eat.  Are you angry? This brings me to my next suggestion such as Journaling.   Express yourself in the best way possible.  If you don’t want to or don’t want to yet, write it down. Throw the paper away afterwards if it helps you feel better.  Are you feeling lonely?  Call a friend.  Visit a local community centre. Are you tired? Take a nap, get the right amount of sleep.  All of these things will help reduce the monkey mind.  

Practice meditation with or without guidance. Choose a moment in the day that works best for you.  Some people love to start their day with a brief meditation to set the tone for the day.  Others prefer to meditate in the evening.  Some people prefer to go to a yoga class or a meditation centre, as they find, in spite of their best intentions, there are too many distractions at home.  Start with small steps if you are new to this practice, 5 minutes, then increase to 7 minutes and then 10 when you are ready. Find the amount of time that works for you.  The importance is to do it regularly as it will help to calm the monkey mind. Meditating regularly will also help to rewire the brain over time.   

Try Progressive Muscle Relaxation such as a head-to-toe body scan.  This involves tensing muscles for a few seconds and holding the tension and then releasing the tension.  This has been found to promote restful sleep and relaxation and enhances the ability to remain in the present moment and prevents the mind from spiraling into anxious thoughts. 

Practice coherent breathing.  This is about focusing your attention on your breath for a set number of minutes.  Try to use the most relaxing intervals of breathing rather than box breathing designed to give you more energy.  It is important to practice the correct breathing that enhances your parasympathetic nervous system. This system is responsible for relaxation and helps with proper digestion. Both meditation and coherent breathing will help you stay present and help to quiet the monkey mind.  

Practice mindfulness. Take a walk in nature and focus on the leaves on the trees, the bird landing on a branch, the ducks swimming in a nearby pond.  Focus on your steps as you go on your walk. Consider this a mindful walk rather than an exercise class.  Paying attention in this way will help to calm your monkey mind and stop your thoughts from racing and reduce the mental chatter.  

Make use of Mantras.  Trying repeating a mantra that resonates with your spirit such as , ‘I am Calm” “I am at peace”.  Some people will enjoy repeating a syllable such as “OM” and for those who enjoy singing, chanting repeated mantras will help you to focus and quiet the mind. 

Practice self-acceptance.  It is impossible to change anything that you don’t accept first.  Being present takes practice and taming scattered thoughts, or a lifetime of habitual negative thinking requires patience and time.  Befriend these monkeys that rule your thoughts.  Develop a relationship with them without being threatened by them. With time and by practicing some of the techniques mentioned, you will come to see that the monkey mind has calmed down. 

If you feel you need more support beyond the suggestions in this article and that the monkey mind is interfering with your everyday functioning in life and wreaking havoc in your relationships, don’t hesitate to seek help and contact a therapist or counselor. Visit saraperrettatherapy.com to learn more and book your consultation today.