Understanding and Calming the Monkey Mind With Meditation

Last Updated: November 11, 2023

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Monkey mind is a terminology used to describe a tendency of our mind to be constantly occupied with thoughts, worries and distractions. In Buddhism, the concept of the monkey mind is referred to as the state of mental unrest, uncertainty, confusion, and unpredictability that we occasionally experience.

The monkey mind, as the name indicates, is that mind that screams and jumps from one random thought to another, and another without control. It is considered a state prior to anxiety. It is a constant reminder of everything about our past and everything about the future that comes to destabilize us, remind us of our failures and anticipate our catastrophes and emphasizes the insecurities within us.  Mindfulness considers monkey mind to appears when our attention span is weakened. That is, we lack the appropriate expertise to focus on one thing and maintain concentration on it.

For Example, You're trying to perform a task, and you think about it, but suddenly you remember that you forgot to water your plants, and that reminds you that you didn’t buy vegetables you were supposed to buy and that reminds you that you didn’t text a person who is expecting one from you. This sequential thought keeps extending from   people you don't like to what your neighbor thinks about you and what not. We could continue like this in an never-ending chain of thoughts. This is how the monkey mind works. You can't focus on what you should be actually focusing at.

What happens when the monkey mind becomes dominant?

A "monkey mind has the tendency to drift and stress about things that have happened or might happen in the future.

It has the potential to make us revisit awkward conversations, fret over hypothetical situations, or experience ongoing unease about different aspects of our lives. This uncertain mental activity elevates the level of stress and anxiety which, in turn, can negatively affect our physical, mental and emotional health and well-being.

Anxiety, on the other hand, is a natural reaction to stress. However, when the mind becomes overwhelmed with worry, anxiety can persist and hinder daily life. When monkey mind becomes dominant, it drains down your ability of intellectual response. Your concentration lags behind and limits you from using your creative mind. You lose your focus, goal, target and ultimately your vision. A positive  side is that professionals assure that gaining control over the restless mind is crucial in reducing anxiety level and enhancing one's overall well-being.

How are we feeding the monkey mind without even realizing ?

Most people feed the monkey’s mind of restless behavior by providing it with all kinds of distractions such as;

1. Email, text messages, messaging apps such as WhatsApp, Messenger, Snapchat, etc.
2. Videos on YouTube, Netflix, etc.
3. Social media like Facebook, Instagram, Twitter, Reddit, etc.
4. News sites, blogs, other interesting websites we like to visit,
5. Games, mobile applications, searches via search engines, and
6. Move from one easy task to another.

Although the points mentioned above are not inherently negative, excessive engagement with them can overwhelm the mind. The contemporary world, with its technological advancements, is tailored to captivate the mind. It is advisable to distance oneself from these activities for better mental health. The mind does not require constant stimulation. To unwind, one can keep their phone away, close tabs, and turn off notifications for a certain period. These uncomplicated steps can promote relaxation.

How can we stop being addicted to the monkey mind ?

As people suggest, mastering the monkey mind is possible, keeping it under control will make things a lot more easier and quicker for us. The final idea is to slow down your pace and take breaks more frequently.

Loosen your muscles, unclench your jaw, and ease the tension in your temples. Insert a pause amidst your endeavors—be it between messages and emails, tasks, appointments, or errands. Allow yourself a momentary respite, inhale serenely, and concentrate on what truly holds utmost importance in this very instant. By incorporating these above mentioned techniques, you will find yourself a step closer everyday to depriving the monkey in your mind of its sustenance.

How can you calm your racing thoughts and achieve a peaceful state of mind? Consider the ox mind, which moves slowly, eats without rushing, and only rushes when necessary. By adopting this mindset, you can counteract the chaos of the monkey mind and find clarity. While it may be challenging to clear your mind and focus, it's worth the effort to achieve a sense of calm and tranquility. So take a deep breath, slow down, and embrace the peaceful mindset like that of an ox.

Another easy way to get out of that state is by using the ‘Breathing Technique.’ It includes the use of breathing technique to calm yourself down. As you start to breathe deeply, invite your thoughts to go along with each breath in and out. To say the least, balancing work, home, and all of our responsibilities can be difficult. It is not surprising, that meditation is becoming increasingly popular.

What is monkey mind meditation ?

Meditation is about stillness and rising above our experiences that hold us back and bring us down. It aims to make you feel and experience things without thinking about them too much. Monkey mind meditation simply means an act of performing meditation to calm down the restless and never-ending thoughts from brain. 

To make your meditation effective, it important to understand the difference between thought and consciousness. When you think about things, you tend to overanalyze them and look at them logically and emotionally. On the other hand, when you are aware of it, you begin to feel and experience things with your senses. You become aware of the sensation of your chair, the sound of the clock on your wall, the fan spinning above your head, and so on. You have them without even thinking about them. This is called awareness, and it is the KEY to effective meditation.

How can we calm the monkey mind through meditation?

Here are some ideas to calm your monkey mind through meditation.

1. Start your meditation in morning

Morning hour is the best time to get connected to your inner self. Morning meditation keeps you going with a better mood throughout your day. It determines how you response to you thoughts arising from the monkey mind within you.

2. Start your plans and practice these actions

By dedicating yourself solely to the task at hand, you create an environment that allows for maximum productivity. Eliminate any potential distractions and resist the temptation to engage in other activities. Whether you plan out specific actions or set a time limit, the key is to create a space where you can fully focus on the task ahead.

3. Eliminate distraction around you

The key is not to live like a monk, but rather to minimize notifications, set aside your phone during other activities, and block habitual websites. Give your mind a break by reducing distractions. Remember to revisit this practice whenever you find yourself tempted by diversions.

4. Accept what your mind speaks

Observe your mind's behavior without passing judgment. Accept that this is a natural state of mind and try to be friendly and compassionate to it.

Allow it to work and consider what might happen if you were more patient with your mind's actions.

5. Slow down and Breath

Many of us have a tendency to jump from one thing to the next, which only makes our minds more unstable. Consider slowing down and allowing your nervous system to unwind. Relax your muscles, take deep breaths, and live in the present moment.

6. Take breaks between tasks

Incorporate a moment of rest and reflection between each task on your to-do list. Take a deep breath and assess how you're feeling. Reflect on what truly matters to you in the present moment and what actions align with your life's purpose. Before moving on to the next task, use this time to identify any necessary changes and allow yourself to naturally transition into a state of rest. Put these practices into action and see how they affect your productivity and overall well-being.

Conclusion: Monkey Mind and Meditation

Part of the art of living is finding your center, something we should strive for every day. Concentration, on the other hand, is a temporary state that enhances the quality of our focus. By giving our attention to the present moment, we can avoid falling into the trap of constantly chasing one after another. It may take some time to get into the habit of meditating on a daily basis, but it is important to persevere and establish the habit, as meditation has been shown time and again to have long-term positive effects in controlling the monkey mind. You'll notice a decrease in stress and anxiety, improved health, and an overall positive change in your outlook. This will not only benefit you, but also your loved ones, your business, and most importantly, your overall quality of life.