Calming the “Monkey Mind” - 3 Practices for Inner Peace
Have you heard of the expression "monkey mind" before? It's a term often used in mindfulness practices to describe the constant chatter and restless nature of our thoughts, like a mischievous monkey swinging from branch to branch in our minds. This phenomenon reflects the tendency of our thoughts to jump from one idea to another, rarely settling on one thing for long. It's kind of like having a mental circus where distractions are everywhere, making it challenging to focus or find inner calmness.
There are effective ways to calm this mental chatter and bring about a sense of peace and focus. Let’s explore three practices for taming the “monkey mind”: mindfulness, movement, and journaling. These methods all help me personally with finding a sense of inner calmness AND they are also backed by research. I invite you to explore these practices with patience and an open mind and pay attention to what is helpful to you!
1. Mindfulness: Embrace the Now
Mindfulness is like a gentle leash for your monkey mind. It’s the practice of being fully present in the moment, observing your thoughts and feelings without judgment. By focusing on the here and now, you can acknowledge your thoughts without getting swept away by them. I invite you to start with a simple breathing exercise: Sit comfortably, close your eyes, and focus solely on your breath. Notice the sensation of air entering and leaving your body. When your mind wanders (and it will!), gently guide it back to your breath, without judgement. This practice can be a powerful tool for mental clarity and calm.
2. Movement: Let Your Body Lead
Sometimes, the best way to calm the mind is to move the body. Physical activity can help us release built-up energy and stress, helping quiet the internal chatter. Whether it’s a walk in your neighborhood, a 15 min yoga flow, or dancing in your kitchen, movement encourages a shift of focus from your thoughts to your body. Pay attention to how your body feels during these activities, the rhythm of your movements, and the sensation of each breath. This form of mindfulness in motion can be incredibly grounding.
3. Journaling: Write It Out
Journaling offers a direct route to understanding and calming your “monkey mind.” By transferring your thoughts from your head to paper, you create space to examine them more objectively and organize the mental clutter. This process can unveil patterns in your thinking, helping you identify what triggers your mental restlessness. Start by writing for a few minutes each day, without worrying about grammar or style. Let it be a free-flowing stream of consciousness, a private space where your thoughts can roam free before settling down.
Calming the monkey mind is an ongoing practice. It requires patience, practice, and a touch of kindness towards oneself. By incorporating mindfulness, movement, and journaling into your daily routine, you can find a greater sense of balance and calmness. Remember, every moment is a new opportunity to guide your monkey mind gently back to a state of calm awareness.
What do you think? Do you have any other practices that helps calm down your “monkey mind”? I’d love to hear about it! Message me to let me know your thoughts.
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