Meditation is something that helps ease stress, center you, and helps you focus. This being true, why do so many of us not do it? Could it be because we have “Monkey Mind”? Monkey mind is thoughts that feed off of each other. For example, sitting down to meditate, you close your eyes, relax each part of your body, have turned off the phone, and are all ready. Then it comes. Wonder what to make for dinner. Did I take dinner out of the freezer? Damn I have to go to the store after this…on and on till you are so tense you have to get up and do something.
That is what happens when you have “Monkey Mind.” So how does one stop such thoughts? I have found focusing on breath, or heartbeat to help. It still takes effort till your mind gets used to meditation. Meditation is a way to rest the mind, to be in the moment, and sometimes open up spiritually. The key is to start very slowly.
First, relax your entire body, and be in a comfortable position. I like laying on my back with my arms to my side, palms up. Call out each part of your body, and tell it to relax, then feel it obey. When you have covered your entire body from head to toe, check to feel any areas which are still holding, or tense.
Next try focusing on the rise and fall of your chest as you breath in and out. You can even focus by saying “breath in and breath out.” After a time let go of the words and merely watch as an observer, then just listen to your breathing. Your body may feel very heavy at this point, don’t panic it’s supposed to. If you see colors, or things in your eyes even though they are closed, that is supposed to happen to. Thoughts will try to come and pull you away from this state. Visualize the thoughts floating away like big puffy clouds, and refocus on your breathing. Try and do this for only a few minutes, and lengthen it everyday till you can stay focused on one thought for a full 10 minutes.
After your time is up, slowly come back, slowly tense your body, and breath deep. Move fingers, toes, and gradually start to move. Note how you feel. Do you feel relaxed, focused, like you had a nap? That is the feeling that is usually described when clients are finished meditating. Try to hold onto that feeling throughout the day. Meditation is a simple technique, but only can be done if you make the effort to become master of your thoughts, this kills Monkey Mind.
Tags: Meditation, Monkey mind, Relax, releaving stress, Stress
