Strategies and Techniques to Tame That Monkey Mind of Yours.
Let's stop that mental chatter in this final input to our series and reel in that chaotic monkey mind. Below are some ways to help you attain a quieter internal self.
1. Journal-Journal-Journal. By creating this practice, you are consciously setting aside, creating a window of time, each and every day to deal with your monkey mind's concerns. During this time you must:
- Let your Monkey mind know that every morning you are permitting it to run wild for 10 or 15 minutes.
- Now write down what you are thinking, feeling, and anything else you're worried about.
- Do this for the amount of time you have allowed for writing in the journal then stop.
Once the time is up, tell your monkey mind that "time is up, it has had it's say for the day and you will pay no attention to anything else until tomorrow's writing session." If it begins howling at any time during the day, refuse to pay any attention to the monkey mind on whatever thoughts it is creating.
Tell your monkey mind "Your session is over. Wait until tomorrow's session. I will listen then." Soon your mind will get the point. This is a very important step because it is reprogramming yourself to eliminate chatter.
2. Practice the A-B-C Technique. Many times monkey mind is caused by thoughts disagreeing with what is going on; there's difference between thoughts and surroundings. The monkey mind begins to howl when the present doesn't align with what the monkey mind wants. Remember, when it comes down to emotion and logic, emotion ALWAYS wins. A-B-C works this way:
- A = "activating event", meaning something happens.
- B = "beliefs". The monkey mind interprets what is happening based on your beliefs.
- C = "consequences". You feel certain emotions as a consequence of the thoughts your having about what just happened.
The key to taming this shrew is to question the beliefs that the monkey mind is relying on in order to reach the conclusion it is conveying to you. Some examples are:
+ Is it realistic to believe that things must always go my way?
+ Is it true I have to perform well all the time?
+ Are people really obligated to act at all times in the way I want them to act?, etc.
By rejecting the belief your monkey is relying on to justify its tantrum within your mind, the monkey mind has nowhere to hang its hat. It has no choice but to quiet down.
3. Meditate. Meditation is the most effective way to calm your monkey mind. You are training your mind to become still by meditating, and you regain power and control over your thoughts. If you do not already, you should learn and practice daily meditation in order to quiet your mind and begin silencing the monkey mind at will. Practice creates skill, so practice, practice, practice. If you begin to question whether you have practiced enough, then practice meditation more.
4. Talk to your Monkey Mind. Calm your monkey mind down when it is in full swing by talking to it. By stopping and listening to what it might be saying, you will be able to determine why it is so upset and what all the hub-bub is about.
- Is your monkey mind trying to remind you about something that needs to be done? If so take note and schedule the item so the monkey mind doesn't worry about it any longer.
- Is the monkey mind anxious about the future? Reassure it that everything will be fine. Conduct a a worst case scenario and come up with a contingency plan.
- Is it voicing resentment toward something in the past? Then realize that you need to create some action plan to deal with your past so that your monkey mind stops bringing it up.
Heck sometimes your monkey mind just needs to voice its grievances and concerns; and once heard, it will settle down.
5. Play A Game of Fives. The very moment you hear the first monkey howling in your mind, it's very likely your mind has wandered off and is not in the present moment. Control the tribe of monkeys by bringing your mind back to the present.
Here is a mind game trick, play a Game of Fives. Pause the train of thought and notice five environmental things. It can be things you see, hear or smell. Then completely immerse yourself in it, fully experience the sight, sound, or smell. Pretend that it is the first time you've ever experienced this by adopting a sense of awe.
The moment you do this trick all of your attention will be placed in the present moment and the monkey will be silenced.
6. Know Your Monkey Mind Can Be Tamed. This could and should be the first step in any effort to calm the monkey mind. Know that it is possible to calm the beast. It's possible that up to this point you have allowed your monkey mind to run wild. But now you are going to put an end to it. After all, thoughts don't rule you. Rather, you rule thoughts.
7. Recite a Mantra. Try interrupting the monkey mind mid-sentence and distract it by reciting a mantra. Reciting a mantra draws in your scattered attention to focus on a word, phrase or sound. I use "Love is Light", but you should maybe use that one word or short phrase that you would enjoy or want.
Reciting the mantra out loud is more effective than doing so internally. In this way you engage the sense of hearing. The more senses you use the easier to distract that monkey mind.
And by repeating a positive phrase you will be hearing something positive, instead of the negativity the monkey is spewing.
8. Please Stop Assigning Meaning. Picasso once said, "If only we could pull out or brain and use only our eyes." A rather grotesque vision, but pause and think about the quote's meaning. His meaning is that you should just let your senses take in what is going on around you then stop. Skip the interrupting monkey step, the stage that starts questioning, judging, critiquing and assigning meaning. Once you practice this regularly, you should be able to see things more clearly. AND, you should see much more than before.
9. Engage the Mind. Think about the moments you experienced a completely still mind. What were you doing, reading a book, watching a good movie, immersed in your writing? The monkey mind was silent. There was no mind chatter giving you running commentary; you just directly experienced what was occurring.
You can silence the monkey by engaging your mind. Look for an activity that draws you in completely the next time that monkey mind attempts to grasp control. Then there is no attention left over to listen to the monkey mind.
10. Try a Breathing Technique. I like the Hawaiian Huna technique Piko-Piko, because it is relatively simple. "Piko" means center or navel. The following are the steps for this breathing technique:
* Breathe in deeply. As you exhale, place attention on the crown of your head.
* As you exhale, place your attention on your navel.
* Keep breathing in and out switching your attention from crown of head to navel.
* Do this several times.
The act of breathing deeply, centering attention on one specific spot, and then automatically moving focus to another spot will help to calm your restless mind.
Remember, taming your monkey mind has many benefits. Although the aforementioned mind calming techniques may require some practicing, a quiet mind is achievable (you just need to practice-practice-practice). These 10 strategies are what I instruct students and clients to practice. After all, Zen Buddhists know a thing or two about quieting the constant chatter of the monkey mind from which this was adapted.
This concludes my 2 part series pertaining to the monkey brain and some techniques to quiet the beast.
As mentioned in the Part 1 of this two-part series, we at Peaceful Light Healing & Hypnosis AT THE Lakes region Hypnosis Center offer many individualized and group sessions focused on eliminating stress and anxiety from your daily life. Isn't it time to let us lead you to a happier you, to "HELP YOU TO HELP YOURSELF"? Why not call us right now, today, while it is fresh on your mind, at 603-326-6008 and set up a free 15 minute consultation to discuss how you can potentially make your life better. - Namaste
Breathe Relax Heal
Welcome to Lakes Region Hypnosis Center's information sharing blog
I would like to begin my blogging career (sounds funny for a 60-something to be saying) by just introducing myself and some of the services we provide. My goal is to introduce you all to me and the wonderful worlds of hypnosis and other alternative, less expensive (in the long run) healing modalities we provide and clearly work. My intention is to also educate the public through my blogging.
I am a 67 year old who refuses to retire. I have worn many hats in my many careers, one could say it took me a long time to discover what I wanted to be or do when I grew up. I will say it did take me a while though. I've been part of management team where I was responsible for a multi-million dollar communication budget in a large financial institution. I left the corporate world as a thirty something and became a healthcare worker in a county nursing home. This was a very rewarding vocation by the way, but the greedy corporate world began sticking their fingers in the proverbial pot and infesting that career with their greed and gluttony. But, that's a whole different blogging path for the politically inclined, and does not belong here. I finished my career as a political action coordinator for a national public employee union and was forced out to pasture. Yes folks, even the unions have their dark side. But, I've always wanted to help others along the way, a healer so to speak. Whether a human client or a pet client (Animal Reiki attuned), I have always been driven to open up my heart, mind and arms to those who need some assistance along the way.
I began seeking a healing path for myself and something to provide comfort to others. I entered my chrysalis stage, my transition to the more spiritual path, that of a provider of proven alternative healing modalities. I became a Reiki Master/Teacher, actually being attuned through a local Reiki Master from Gilmanton and another from the West Coast. and still felt there there was more. I began various training along the way, as a physical medium, a crystal worker, and so on and so forth. I rounded out my resume at the Thomas Institute of Hypnosis and the National Guild of Hypnotists becoming a Certified Consulting Hypnotist. And this is the "Readers Digest" version of how I got to where I am now.
Operating out of Tilton, New Hampshire, ergo the name Lakes Region Hypnosis Center; we also perform Reiki healing sessions under Peaceful Light Healing (or PLH). PLH was my first organization and is now a part of our Lakes Region Hypnosis Center operation. Effectively combining both powerful tools (Hypnosis & Reiki) and we have created a healing modality second to none and without OPIODS. Healing others is a love and passion for us. Continuous education in the art of hypnosis on a regular basis, as well as consuming mandatory reading material is part of our modus operandi and in our operations manual. We also teach healing techniques at various metaphysical facilities and institutions. Sharing information at community events and local libraries, schools, and other public and private venues is always on our agenda. So please, continue to watch this website for updated events. Maybe learn a thing or two about hypnosis, Reiki, or even a bit about physical mediumship. But, be sure to watch my blogs for upcoming information to help demystify hypnosis and bring it to the forefront of where it belongs. The subconscious mind is a powerful tool for healing; and remember this, "if you can think it, it CAN happen". And don't forget about the Reiki!
Future posts will include myths and phobias of hypnotism, pain management, healthy living, stress and stressors, encountering negative suggestions and negative self talk, self hypnotism, emotional trauma, mind-body spirit, subconscious mind, daily affirmations and intentions, circumstance or predetermined, deja vu all over again, breathing techniques, Reiki, chakra centers, Past Life Regression "real or not" and many more topics on healing. So until the next post,
Breath - Relax - Heal.
P.S. Please let me know how I performed in my first blog post ever.