What is a ‘Monkey Mind’?
'All problems are illusions of the mind.' Eckhart Tolle.
‘Monkey mind’ is a Buddhist term to reference a mind that is distracted, unsettled or restless. The mind jumps from one thought to another - from the memories of the past to imaginations of future habitually honing in on worst-case scenarios. Mindfulness can help you to take control of the mind and enjoy the only moment that truly exists: the ever present now.
Symptoms of a ‘monkey mind’:
· Easily distracted
· Flits between past, present and future
· Reacts rather than responds
· Jumps from thought to thought
· Undisciplined
Taming your mind
Take control of your monkey mind. Calm your inner landscape by adopting any of the three suggestions below.
Detox digitally
Begin taming your monkey by taking a break from the digital world. The signs of digital toxicity are all around us. Too much screen time can result in a busy mind and noticeable behavioural shifts such as irritability, reduced attention span and the compulsive need to check devices on a regular basis.
Focus on creating a more balanced digital life and give your monkey some well-deserved down time.
How to:
· Be mindful about your consumption. We often scroll aimlessly, jumping from one post or article to another (monkey style!). Be more intentional about your approach - ask yourself, 'what is my purpose here?' then seek to mindfully reduce unnecessary screen time
· Indulge in offline activities. Rekindle your love for pastimes that do not involve time spent on a device. Taking a break from the digital world by reading a book, gardening or cooking can help to calm your mind
· Get some exercise. Prolonged screen time promotes a sedentary lifestyle. Be it a yoga session, brisk walk or team sport, physical exercise can help you to release endorphins- the body's natural mood booster - and stay healthy in body and mind
The benefits of detoxing digitally are numerous. From better sleep, enhanced productivity to improved mental wellbeing - stepping away from screens once in a while can do wonders to calm your mind.
Journalling
Quieten your chattering mind and start a journalling practice.
One of the ways to deal with a busy mind and overwhelming emotions is to find a healthy way to express yourself. A journal is a helpful tool in calming your mind. Journaling can help you:
- Manage anxiety
- Reduce stress
- Become more present
Journalling is a tool for expressing our emotions and thoughts. If we internalise them, it can be harmful to our mental health. Through the process of writing, we are able to express ourselves with freedom. We can distance ourselves from experiences developing more insight about ourselves and the world around us. Research[1] has proven that the journalling process can have psychological and physical benefits; recommendations are made for a 20-minute (maximum) period at each session.
Tips to get started
· Choose a quiet, safe space that is free of distractions before beginning the journalling process
· There are no 'rules' – simply write!
· Express what is on your mind in that moment - what happened during your day
· Think of journalling time as an act of self-care – take time for you
· Select a time that is best for you to release your inner monkey
Breathing
Use conscious breathing to master your mind. The intricate relationship between the body and mind has long been a subject of fascination and exploration.
Breathing sustains our life force by connecting mind, body and spirit. Whenever we are in a state of stress or anxiety, our breathing often becomes shallow; we may even hold our breath without realising. Learn how to reconnect with your breath – the point of power in regulating our entire system.
Diaphragmatic breathing, or deep breathing, is a conscious practice that enables oxygen to flow through the body - this helps to calm your mind, reduce stress and anxiety and even lower pain levels.
Breathe to calm the mind – the science
Your autonomic nervous system, which governs involuntary actions such as digestion, blood pressure and heart rate is divided into two parts:
· the sympathetic nervous system – this controls your fight-flight response
· the parasympathetic nervous system – this controls your rest and relax response
Both aspects of your nervous system are always active. It is not possible to deactivate the sympathetic nervous system completely. However, in choosing to breathe from the diaphragm in a modulated and relaxed pattern, you can quieten your sympathetic nervous system thereby reducing feelings of stress or anxiety.
How to practice deep breathing
· Sit comfortably and close your eyes
· Bring to mind a situation that you consider to be moderately stressful
· Pay attention to how your body responds. Does your breathing become shallow? Is there
tension in your body - where is it?
· Focus on your breath
· Place your hands over your abdominal region for a sensory connection
· Focus on breathing from your diaphragm – in through the nostrils, out through the mouth with
your lips slightly parted
· Inhale for the count 7, exhale for the count of 11 – adjust the count as needed
· Aim to make your exhalations slightly longer than your inhalations
· Continue for 5 minutes or longer if you wish – listen to your body
· Open your eyes and tune in – how do you feel?
Read our previous blog post on The Breath: our Superpower for an alternative powerful breathing technique to help you quieten your mind chatter today.