Mindfulness: The Monkey Mind
The idea of the monkey mind comes from Buddhism. The term has been adopted by yogis to describe a mind that jumps from thought to thought as a monkey jumps from tree to tree. The monkey mind cannot exist in the present moment, but rather is constantly distracted by the thoughts that pass through.
Buddha described the human mind as being filled with drunken monkeys, jumping around, screeching, chattering, carrying on endlessly. We all have monkey minds, Buddha said, with dozens of monkeys all clamouring for attention. Fear is an especially loud monkey, sounding the alarm incessantly, pointing out all the things we should be wary of and everything that could go wrong.
So the “monkey mind” is a term that refers to being unsettled, restless, or confused and is also suggested by some professionals in the field that is (or can be triggered by) the inner critic.
It’s the part of your mind most connected to the ego, which contends that you can’t do anything right. It’s also the part of you that stifles creativity and prevents you from moving forward with your passions. The monkey mind insists on being heard, and sometimes it takes a lot of self-control to shut it down. It is also the part of your brain that becomes easily distracted, so if you want to get anything done in life, your challenge will be to shut down the monkey mind.
BACKGROUND: We all get 'Monkey Mind' from time to time - where our brain roams out of control - swinging from one thing to the next. Sometimes it's exciting: plans we're making, ideas we have. Other times it can be a long catalogue of things to remember, worries and 'shoulds'. Often it's a mix of both. Of course the worst time to have 'Monkey Mind' is when we're trying to go to sleep. This super simple tool calms that 'Monkey Mind' so you can get the sleep you deserve!
Write these down, then turn over
- Let go of your 'Cheeky Monkeys': These are items you have no control over ie. Where there is nothing you can do. Cross these items out. Take a deep breath and let go of each for now.
- Identify your 'Gorillas': Circle the items that are really bothering you or that your mind keeps going back to - whatever it is - however big, small, silly, boring or illogical it may or may not be!
Tip: If you want your brain to calm, it needs to know you are listening. Your action doesn't have to be big - it can be the smallest step you could take. But commit to yourself and do it as soon as you can. And remember your action could also be to 'let go'!
What action will I take? By when (ideally tomorrow)
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Once your mind busy-ness score is 2 (or less) out of 10, wonderful! Take a deep breath. Acknowledge and thank your brain for all these great thoughts, before reviewing your action plan one final time.
If your mind busy-ness score is 3 or above, out of 10, ask yourself:
"What haven't I mentioned yet that needs to be seen, felt or heard?"
Then, just keep writing until you're done. Look at your new item/s. What can you do about it - however small? If there is something add it to your action list, otherwise cross out your 'Cheeky Monkeys' as before. Keep going until your score is 2 or less, out of 10.
Great job! Now it's time for sleep.
