We have characterized our minds as “monkey minds.” The Urban Dictionary describes this as “a mind that refuses to be quiet and concentrated so that your meditation is interfered with by your attention constantly finding new objects, like a monkey roaming through your brain.”
We are all familiar with our chattering minds. Everyone has the same busy mind. We have become so used to it in our daily lives that we barely notice it until we decide to try meditation. This is the time to meet and find ways to rein in this chattering.
Here Are Tips From Meditation Experts To Calm Your Mind For Meditation:
Your Meditation Space
Locate a private and comfortable quiet space with no distractions. If you do not have such a space, create a space where you will not be interrupted and can meditate any time. Living plants, beautiful art, trickling water, wind chimes, sweet incense aroma are suggestions of the ambience to include in your space that will create a meditative environment. Comfortable bean bag loungers are great meditation chairs for your meditation space. Turn off all the devices that could distract you. Your meditation space should be free of clutter.
Breathing And Body Scan
Focus on your breathing. Take one or more deep breaths. This immediately helps to reduce anxiety and slows your heart rate. A deep breath will neutralize any negative mental chatter and bring you back to the present moment. Now, slow your breathing. Counting one on the inhale and two as you exhale. Along with the breathing, use a progressive tense and muscle relaxation awareness technique. Scan your entire body from your head to your toes, tensing a particular muscle group then relaxing the same muscle group as you slowly move through your entire body while still focusing on your breathing. Notice how each part of your body feels with no judgment. Just notice and move on. Scan your body two or three times.
Dealing With Your Thoughts
Know that you cannot stop your chattering mind. Prepare to observe your thoughts as they pass through your mind. Just notice them with no judgment or need for action.
Before you begin to meditate, agree to give yourself compassion. Prepare some positive and encouraging affirmations. Replace criticizing thoughts that cause you to feel angry, agitated or upset with the affirmations.
Plan to focus on gratitude for a few minutes. Ask yourself what do you appreciate most? Notice the positive things in your life instead of your troubles. Feeling gratitude is one of the best ways to release anxiety.
Early In The Morning Meditation
Meditate early in the morning before you begin your day. The stillness of the early morning hours supports a tranquil meditative experience of natural reflection and balance. Your mind has not yet been stimulated, conflicted, and stressed over daily events. The focusing required for meditation trains your mind to place your focus where needed throughout your day. Many people report they are able to stay on task and accomplish more if they meditate before beginning their daily activities. Many people like to begin and end their day with meditation.
Repeating A Mantra
Choose a mantra which can be a favourite prayer or any calming phrase. A repetitious mantra will change the busy mind to a calming mindset. Many people are familiar with “Aum” and “Om,” a Sanscrit/Hindu tradition. Dr Wayne Dyer, well known American philosopher, author, and beloved speaker encouraged the use of this mantra in the morning for manifesting and in the evening for gratitude. You can choose any word or phrase you like that symbolizes peace, infinity, and grace for you. Synchronize your mantra with your breathing to calm and settle your “monkey mind.” Dr Herbert Benson, founder of the Mind/Body Medical Institute at Harvard Medical School found that repeating a mantra helped to relax the mind and promote health benefits.
Grounding Yourself Helps You Be In The Present Moment
This means different things to each of us. Basically, it means to feel your body’s connection to the earth. For many people grounding techniques help to relax their muscles and settle their mind. You bring your awareness to how the earth supports the weight of your body and can even visualize you have roots growing deep into the earth. Your body focuses on the present, so noticing the sensations of your body helps to stop your mind from wandering and bring your focus to the present.
Set Your Intentions Or Choose A Purpose
Before beginning meditation, many people find it helpful to have a particular purpose in mind such as answering certain life questions or solving a particular problem. Setting your intention is good; however, avoid rigid expectations, be prepared to accept whatever comes, and do not demand or try to force any answers. Often answers that come from meditation do not come during meditation, but will suddenly appear in your mind at a later time.
Importance Of Sounds
Choose soothing music or tones to help you relax and synchronize your mind with your heart. Some people enjoy tapes with sounds of nature such as water trickling in a creek, birds singing, rain falling in a forest, or waves in the ocean. Others enjoy harp or piano music. Find sounds that are the most comforting and enjoyable to enhance your relaxation.
Choose A Guided Or Imaging Meditation
You can choose from among many recorded guided meditations. These are recorded by trained meditation experts. Guided meditations are extremely useful as listening and following along with the words and images presented will focus your mind and take you on a beautiful journey.
Remember that the purpose of meditation is to bring you greater peace, to clear your mind, and help you have a more successful and happy life. It is best to start with short periods of only a few minutes rather than forcing yourself to complete a lengthy meditation in the beginning. Gradually, increase your meditation time as you experiment with techniques and develop your own meditation practice.
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