Taming the monkey mind

I often hear from people “I can’t meditate - my mind is all over the place!”  While this may be true, it’s called a practice for a reason and there are things you can do to overcome that.  This is often referred to as the “monkey mind.” Think of a time when you saw a monkey either at a zoo, in real life (like this photo I took in India!) or on TV - it’s jumping around all over the place!  While trying to focus or meditate, the monkey mind can be very distracting,  curb your creativity and get your ego involved too much.  Here are some tips to create a meditation practice while taming the monkey mind. 

• The first thing that comes to mind is yoga.  The practice of asana (yoga postures) was originally designed to prepare the body to sit for meditation.  This includes not only physically stretching the muscles in order to sit comfortably for a period of time but also while calming the physical body - your mind will follow.  One of my favorite meditation teachers once said “yoga is the gateway drug to meditation” - I’ve always loved that because it’s so true.  
• Calming the monkey mind starts outside your meditation practice and off your cushion or mat.  During the day, practice moments of mindfulness.  Instead of rushing around mindlessly all day, try being more mindful.  Eat your meal away from your desk/computer and savor - really taste - every bite. Even slow down your chewing intentionally - feel the textures!  While out strolling whether inside or outside, notice the pretty dandelion poking up through the sidewalk cracks, or slow down to gaze at a piece of artwork.  Take the time to smile and say hello to someone passing by or helping you at a store - look them in the eye.  Notice all your senses throughout the day  - we already talked about taste & sight.  How about touch - really feel a soft blanket covering your lap or if you have a pet, take time to slow down and really engage in your sense of touch while petting it. You can do the same with your other senses -  hearing and smell.  Try to minimize distractions or overstimulate your senses during the day. 
• While in your meditation, there are some tricks that I use if my mind is wandering or even if I’m tired.  After checking your posture and making sure your breath is diaphragmatic, try to count your breaths up to 10 - and then start over and eventually drop the count and see how you do.  I might also open my eyes and have a soft gaze at a candle in front of me.  Using a mantra is particularly helpful to focus the mind - this can be a special word or phrase - even something simple like “peace”.  Perhaps you have a personal mantra given to you (a different topic!). If not, you can use the universal mantra So Hum, meaning “I am that”.  Try partnering it with your breath.  
• Guided meditations can be particularly helpful, especially when beginning a meditation practice.  There are many apps such as Insight Timer that have a lot of free material including guided meditations, instrumental music and more of varying lengths of time.  
• Reading more about these topics such as mindfulness and being in the present moment can help you be more aware in general.  Books such as “The Power of Now” by Eckart Tolle or “The Rushing Woman’s Syndrome” by Libby Weaver are wonderful places to start.  There are so many others as this area of interest has really exploded as it is a totally necessary balm to our rushing & disconnected society.  Our nervous systems are completely fried.  

“When you meet a being who is centered, you always know it. You always feel a kind of calm, emanation. It always touches you in that place where you feel calm” - Ram Dass

“Simplicity is the ultimate sophistication” -  Leonardo da Vinci