Many of us are in a permanent state of restlessness. We’re anxious, hurried, and irritated. Our minds jumping from one thing to the next in an almost rebellious way.
Now more than ever, with so many demands on our time and attention, our inner experience is often wild and unruly like a mischievous little monkey.
And so we try to control it. We make enemies with it. We fight with it. We use drugs, alcohol and other agents to get the upper hand and achieve some kind of peace.
But he always returns. That mischievous, misguided little monkey.
What is Monkey Mind?
Monkey Mind is a Buddhist term that means “restless; capricious; whimsical; fanciful; inconstant; confused; indecisive; uncontrollable”. It is used to illustrate the unsettled nature of the mind. The monkey swings from branch to branch, constantly chattering and causing a commotion.
When Monkey Mind is active we typically:
- Feel anxious and irritated
- Lose concentration
- Struggle to complete tasks
- Get angry with ourselves and with others
- Can’t relax or fall sleep easily
- Sabotage ourselves
- Belittle ourselves
- Feel depressed
- Struggle to find joy and happiness in our life
The anxiety and restlessness of monkey mind can feed on itself and spiral out of control, which has a negative impact on every aspect of our life.
Understanding monkey mind
It’s easy to come to the conclusion that monkey mind is bad and inherently negative. But, in buddhism the monkey mind is considered neither good nor bad. It’s just a natural part of our being. Something to be observed, understood and embraced.
We should’t try to control it, fight with it or beat it into submission. That only causes it to rebel.
When it’s out of control, that’s usually a sign that we are not living mindfully. The habits and conditions of our life are aggravating the monkey.
When it’s calm, creative, insightful and playful, however, we have established an environment where it’s free to express itself in a healthy way.
Through meditation, gentle observation and other mindful practices we give monkey mind a focus and make it our friend. It becomes calm, peaceful and kind. In time, it guides us towards awareness, love, compassion and wisdom.
Calming monkey mind
A few simple practices can bring focus and calm to monkey mind. Make them a part of your everyday life and you’ll notice a permanent shift in your state of being:
- Meditation – Meditation is the first place to begin to understand and befriend monkey mind. Find a comfortable position and focus on your breathing. Observe what enters your mind and allow it to pass without judgement. Whenever your mind wanders simply return to the breath, again and again.
- Observation – Notice the feelings, emotions and sensations that arise throughout the day. Allow them to come to your attention without resistance or judgement. Under what circumstances is monkey mind at its worst? Under what circumstances is it at peace? Keep a journal to record your experience and develop a better understanding of yourself.
- Single-Tasking – Multitasking is the enemy of peace, tranquility and flow. When you write, just write. When you read, just read. Focus on one thing at a time and your mind will function far better, as it can enter the proper state for the task at hand.
- Pause – Instead of rushing from one activity to the next over the course of the day, take a few moments to pause, relax and transition between activities. A few deep breaths and mindful awareness will allow you to move from one thing to the next in a kinder way.
- Unplug – The more information we throw at monkey mind the more rampant and distracted it becomes. Emails, messages, articles, videos and games are fine in small quantities but in excess they feed the cravings and the jumpiness of monkey mind. Unplug every few hours and create space between yourself and technology. If you can get outside for some light exercise, even better.
- Avoid stimulants – Caffeine and other stimulants can send monkey mind racing so it’s wise to limit them or avoid them completely. Especially if you are sensitive and have an anxious disposition. There are plenty of stimulant free teas and beverages to enjoy throughout the day that are far kinder to your mind.
You can start with as little as two minutes a day. Give yourself this time to focus and be still. Slowly build the mindfulness habit and monkey mind will become one of your closest friends.