Monkey Mind

I constantly have to deal with monkey mind.

The Buddhists describe a mind that’s all over the place, jumping from one thought to the next, restless in a never ending chatter, as monkey mind.

As Westerners we place a high premium on the intellect, complicated thought processes, an active mind. Our dominant tool, to a very large extent, with which we relate to our environment, is our head. We think. Much more than we think.

In my own case the situation is aggravated by me being a Five on the Enneagram. In the unhealthy state, I tend to rely totally on my thought processes. I find safety in all the facts and information I gather. My brain is overused to the detriment of my other faculties and senses.

Although this rational approach has its advantages – the majority of our achievements in the West attest to that – our over reliance on it costs us dearly. It became an over exercised muscle while the rest of our being and our other abilities atrophied. With effort we have to rediscover and get in touch with our senses, our intuition, our creativity, to name but a few. We have to become more integrated, less lopsided.

It also led to us being generally a restless people. Quite literally hyperactive, struggling to focus on the immediate or to be in the moment. As Anthony de Mello describes it:

"Where shall I look for Enlightenment"?
" Here".
" When will it happen"?
"It is happening right now".
"Then why don't I experience it"?
"Because you do not look".
"What should I look for"?
"Nothing, just look".
"At what"?
"Anything your eyes alight upon".
"Must I look in a special kind of way"?
"No. The ordinary way will do".
"But don't I always look the ordinary way"?
" No".
"Why ever not"?
"Because to look you must be here. You're mostly somewhere else". 

How do I quiet the monkey mind?

To relax is a start. By reading, watching a movie or listening to music there is a movement away from our frantic busyness, a numbing to a degree of the monkey mind. However, it does not necessarily lead to an encounter with the self that hides under all the overactive thought processes.

The general consensus is that the best antidote remains some form of meditation. I find that it forms the basis for a deep peace, a focus that helps tapping into the deep workings of God in me and in hearing the often quiet small voice of God. I step out of the way and become attuned to a much wider picture.

Although highly beneficial, it is not necessarily easy. When you become quiet initially, it is as if those monkeys in the tree tops become even more active and vocal. All sorts of thoughts come to the surface. Do not be discouraged or frightened by it. It will pass and the meditation in itself will help with the quieting of the thoughts.

Over the years, I have found that the following works best for me. Sitting relaxed and in a comfortable position, I apply the following:

·      Focus on my breathing

The breathing becomes much slower and deeper. There is a direct correlation between the tempo of our breathing and our level of anxiety. By altering the pace of our breathing we immediately lower our level of anxiety.

Counting is a very handy aid in this regard. Working with clusters of 10, I inhale slowly and as deep as possible on the count of 1, hold it for a while and exhale slowly on the count of 2; inhale on 3, exhale on 4, repeating this pattern up to the count of 10. After reaching 10, I start the process all over again beginning with the count of 1, again proceeding to the count of 10. I repeat this cycle about 6 to 7 times.

Whenever I get distracted or get a little confused in my counting, ever so gently I pick up the count at the last number I was conscious of and proceed from there.

·      Use of a single word or short prayer

After the counting and with the focus and rhythm it helped to establish, I proceed to the phase where I meditate on a word or a phrase.

Use whatever works best for you. Examples of phrases that I have found to be very helpful:

-       The Jesus Prayer from the Eastern Orthodox Church

Inhale:     Lord Jesus Christ, Son of God,

Exhale:     have mercy on me.

-       The First Prayer based on the words spoken by Adam in the garden of Eden when God was looking for him

Inhale:     Here

Exhale:     I am

I try to meditate for about 20 minutes.

It really helps. It is not as if the monkeys have moved permanently out of my part of the woods, or that I am no longer aware of them. Just the week before last I went through a patch where my overactive thought processes got me in a very bad spot. But somehow it is different. I find it easier to regain my balance and my thoughts have become more teachers than rulers.

I can only nod in agreement with Elizabeth Keaton: “It takes lots of practice and I've gotten much better over the years. Not perfect. Better.”

Coping with monkey mind is a humbling exercise. You find that it is impossible to call yourself an expert in this regard. There are too many times that you have to start all over again. And you realise that the Spirit is very patient in helping us to become free of this addiction of ours – our addiction to our thinking.

George