QUIETING MONKEY BRAIN

So often my mind runs on super speed. Whether it's my "to do" list, my "wish I could do" list, or the even louder "what I should have done list". Lately, in combination with the typical rantings of my inner critic, is the added stress of what is happening in the "things I can't control" realm. Every day waking up to the news, posts, information, and misinformation is making my already busy brain spin.

There are so many emotions that run loose during these moments, fear, anger, frustration, sadness, did i say fear?

There are lots of labels for this phenomenon of endless spiraling thoughts, making you feel like you're possibly going insane: "Drunken Monkey Brain", "Crazy Monkey Brain", "Chitta Vritti" in Sanksrit (fluctuations of the mind). That feeling of being out of control is never a happy feeling.

Things that don't help:

Being told to "let it go", "you're overreacting", "just chill"... ugh!

Things that can help:

1. Name it to tame it: Name your crazy monkey! "Phoebe is at it again, she drives me nuts, but she's got a lot to say..." (sorry to anyone named or associated with a Phoebe, it was a rando name that popped into my head).

   
   

2. Support the monkey by acknowledging your thoughts, fears, emotions - tell yourself, I mean really tell yourself, that it's OK to feel.

   
   

3. Breathe!!! Yes, breathe. Controlled breathing, Pranayama, in sanskrit or yoga speak, is an amazing tool to calm your mind, engage the parasympathetic nervous system and reset. Here are some options:

   
   

   Box Breath - inhale for a count of 4, hold breath full for 4, exhale for 4, hold empty for 4, continue for 3-5 rounds, breath normally, repeat for several cycles.

   
   

   Diaphragmatic Breathing - Lie on your back with your knees slightly bent and your head on a pillow, place one hand on your upper chest and one hand below your rib cage, allowing you to feel the movement of your diaphragm, slowly inhale through your nose, feeling your stomach pressing into your hand, exhale using pursed lips as you tighten your abdominal muscles, keeping your upper hand completely still. Practice for 5-10 min daily.

   
   

   5-7-8 Breath - Inhale for a count of 5, hold the breath for a count of 7, exhale for a count of 8; 3-5 rounds, breath normally, repeat for several cycles.

   
   

4. Meditate. (But i can't meditate, I just said my brain doesn't shut up)...

   Meditation, for us normal humans that haven't followed the path to true enlightenment, does not mean stopping the mind, it means directing (or controlling) the thought. Whether listening to a guided meditation, or repeating a Mantra (phrase, or word that resonates with you - in the kid yoga class I used to teach it was "Peace Begins With Me"), its a way of consciously directing your thoughts, and quieting the fluctuations.

   *note: you will lose focus, your mind will wander, its ok - just bring it back. Think of it as potty training your new puppy... you put the puppy on the pee pad, and he runs away... do you let him go? Nope, you pick him up, and put him back on the pee pad. When your mind wanders, acknowledge the stray thought, and bring it back to your meditation.

   
   

5. Keep a gratitude journal: Every evening before sleep, write 3 things you are grateful for. Honestly, there are, like, scientific studies proving the positive effects of acknowledging things that you are grateful for! It doesn't have to be profound, it especially doesn't need to be overthought - K.I.S.S. (Keep it Simple, Silly). "I'm grateful that the coffee was ready when i got up this morning", "I'm grateful I got parking downtown today", "I'm grateful I have a partner that supports me", "I'm grateful to know that I'm not alone".

   
   

6. Talk to someone: a friend, a colleague, the owner of that cute shop on 2nd street. When you look for support in your community, there's a really good chance you'll find it.

Often times the things going on that are outside of your control, are the most overwhelming. Directing your awareness, your focus, to the things that are in your control is an effective way of taming your crazy monkey.

Thanks for reading!

With Love, Light, and Gratitude

JS