For many of us it is difficult to meditate. Monkey mind is a term that describes the restless, unsettled or chaotic thoughts you experience during mediation or mindfulness practices. It refers to the tendency of the mind to jump from thought to thought, much like a monkey swinging from branch to branch.
Meditation is originally associated with the Buddhist tradition. Below is a Guided Meditation by Vietnamese Buddhist master Thich Nhat Hanh. It only takes a few minutes and will bring your monkey mind to a halt and slows the breath.
Breathing in I know I am breathing in.
Breathing out I know I am breathing out.
In; Out
(Silence for five breaths as you watch the inhalations and exhalations)
Breathing in, my breath grows deep.
Breathing out, my breath grows slow.
Deep; Slow
(Five breaths)
Breathing in I feel calm.
Breathing out, I feel relaxed.
Calm; Relaxed
(Five breaths)
Breathing in I’m aware of the present moment.
Breathing out I know it’s a perfect moment.
Present moment; perfect moment.
At the end of the meditation, you will notice that you respiration slows, your blood pressure falls, and your heartbeat returns to a normal pace. That’s the body. But the changes in mind and spirit are more striking. You become calm and find a quiet place where all is well peacefully dwelling in the present moment…
Excerpt from Developing and Deepening Your Spiritual Practice by Diane Berke
