Taming the Monkey Mind: Plugging in the Monkey

Posted on by stilllearning2b

So, I know the whole idea of meditation is to unplug. To turn off the phone and put away the computer. I get it. I’m just not very good at it. Instead of fighting technology, I’ve learned to use it to help tame my monkey mind, especially on those days when it is acting particularly unruly. The following are my favorite ways to plug in and unwind:

Yogaglo (website)

I love this site. It has thousands of hours (I’m guessing – I haven’t counted:) ) of high quality yoga instruction that can be selected by difficulty, time and emphasis. They are also growing a database of meditation videos. I find that I gravitate towards these when I’m looking for something longer and more interesting than my standard fare. The meditations are all guided and are quite interesting and varied. (free 2 week trial and $18/month for unlimited use for meditation and yoga)

Meditation (app)

This is my go-to. There are many different soundtracks to choose from – everything from chants to nature sounds. There is also a mixer so you can customize your own personal blend. I love the quick timer that I can easily set for a variety of times, even if I don’t play any music (this especially happens when I can listen to real rain outside the window!). There are no guided meditations. It’s just simple, easy to use and high quality. ($.99)

Calm.com (website and app)

I read about this website and app in Lifehacker (which I also love but it doesn’t technically tame my monkey mind!) the other day. This is meditation for dummies. It comes in preslugged durations, starting at 5 minutes. Each one is guided and follows a similar script. As with the app above, you can select your background sounds, although they are not as varied. I have found that this app is excellent for the days when I am struggling to get my monkey mind to sit still long enough to slip on the headphones. (free or $4.99 for the full version)

iMoodJournal (app)

This nifty little app sounds a gong at predetermined times to remind you to quickly graph your mood and tag it with key words. It is designed to help you identify your triggers both for positive and negative moods. I also use the chime as a reminder to be mindful and present. I have it set to go off at two of the craziest times of my day – in the middle of homeroom where 30 kids and a handful of adults are competing  for my attention and at 5:00 pm when I get home. ($1.99)

My monkey mind is tired and is ready to shut down the computer and plug in the headphones. I just hope I can teach him to stop chewing on the cord:)

 

Taming the Monkey Mind: Total Immersion

Posted on by stilllearning2b

I woke up at 2:30 this morning, unable to go back to sleep.  I do that sometimes.

I moved to the couch in my office, picked up my computer, and promptly began to research yoga and meditation retreats. You know, as one does in the middle of the night when slumber is elusive.

I feel like I have done pretty well taming my monkey mind, but I would love to test the premise of total immersion in the context of mindfulness.  I think that my monkey would do well surrounded by tamed neural simians and trained synaptic handlers.  I am drawn to the thought of spending a few days or even a week focusing only on my monkey’s well-being, far away from all the distractions that tend to catch his eye (yes, my monkey-mind is a him; I’m not sure why). Much like Cesar Millan uses his pack to train other dogs, I want to use tamed monkeys to guide my own.

I have done something similar once before.  In the fall after July Disasster, I spent a long weekend at the Mandala Wellness Center for yoga, meditation, and therapy as a solo retreat.  It was there that I found my breath again.  It was there that I moved back into my body.

I am looking for something different now.  I no longer need a personal retreat and I do not require the presence and attention of a therapist.  Instead, this time I want to be in the presence of others who are on a similar journey.  I want to share in the experience. I am no longer looking for healing, rather I am looking to make the good better.

There are many options nearby, but I cannot justify the price.  Options overseas are cheaper, but the airfare is cost prohibitive.  It seems as though the ready made options are out, but I am not giving up.  I am going to see if I can cobble together my own total immersion experience on a budget.  Without sleeping in my car outside an urban yoga studio, that is.

If anyone has any suggestions or knows of any wallet-friendly retreats, please let me or my monkey know:)

 

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Taming the Monkey Mind: Halfway Point

Posted on by stilllearning2b
Halfway Line Halfway Line on football pitch on...
Halfway Line Halfway Line on football pitch on Tokyngton recreation ground (Photo credit: Wikipedia)

Usually when I run, the hardest part for me is getting to the halfway point.  After that, my Nike iFit begins to count backwards (ex. 5 miles to go) and my brain begins to relax.  For the first half, I feel like I’m choosing to run away from something (the start line, the car, the house).  Once I hit the midway marker, I begin to run towards something.

The 28 day meditation challenge has occupied a similar spot in my brain.  At first, I was mainly concerned with ticking off the days, ensuring that I didn’t miss any.  Now, that part seems easy.  I can let go of the training log and focus more on the destination.  It’s interesting, the aspect that was the most difficult for me at first (practicing daily), has become simple.  In fact, I think my key to incorporating meditation into my life long term is not to commit to doing it a few times a week, but to vow to practice daily.  It is not like running, where the body needs a rest, and those days off are where my practice tends t slip into oblivion.  I think the key for me will be to incorporate meditation daily in some form for some amount of time.

As far as the practice itself, that monkey mind isn’t much quieter, but it doesn’t bother me as much anymore.  I am able to calmly quiet it again. And again.  And again.  What I have found; however, is a change in my monkey mind in the other moments of my life.  I seem to be able to stay more calm and centered.  A good skill for a middle school teacher to have in the days leading up to spring break!

Monkey 343
Monkey 343 (Photo credit: Wikipedia)

 

 

The article below reminds us that happiness is found in the present, not through future plans or past ruminations.  Stay now.

Let Go, Forgive, and Be Grateful Right Now.

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Taming the Monkey Mind: Days 8 & 9

Posted on by stilllearning2b

Don’t worry, the monkeys didn’t get me.  Not that they didn’t try…

Thursday was one of those days.  If I hadn’t made a public commitment to meditate for 28 consecutive days, I am afraid that Thursday would have marked the end of my streak.

I have pretty much established the routine of meditating for around 20 minutes in the morning before work.  Thursday’s schedule was off because my boyfriend was out of town, which leaves me with morning dog care.  I elected to not get up earlier (5:00 am is early enough on the day I teach two extra classes) and to meditate after work.  When I came home that afternoon to find my boyfriend’s car unexpectedly in the garage, my first thought was, “Yeah, he’s home,” followed by, “I need to make sure I don’t neglect meditation tonight.”  He and I do not get much evening time together between his martial arts and work schedules and my inflexible teaching hours.  That time we do have is precious, and I want to take advantage of it.

So, here’s how Thursday night went down.  After a warm greeting, small snack, and quick chat, I went to change into workout clothes.  I had already decided to run 3 miles that day along with 10 100-yard sprints, so I headed to the park to make it happen.  The running went well and allowed me to discharge the yuck from the day (Thursday’s are especially yucky, thus the intensity of the sprints was needed).

Then, a short drive home was followed by a second snack (dinner in 3 stages), and a shower.  My boyfriend was interested in trying (together) an 8:00 pm yoga class at our gym, which left me with about 30 minutes to myself before we would have to leave.  Now, at this point in the day, I had literally only sat to drive to and from work and to ingest food.  I had spent my day meeting the needs of others, which the exception of the run.  I was exhausted, physically and mentally.  All I really wanted to do was collapse and read for those 30 minutes.  But, I had made a commitment.

It was not a successful meditation as far as my mental focus was concerned.  But it was still a success for me.  First, I didn’t neglect the practice on a day when it would have been so easy to do just that.  Secondly, I noticed that, even though my mind was frenetic, my breathing was deep, even, and calm.  That is major progress.

We enjoyed the yoga class, and I even managed to sneak in a mini meditation during chavasana, with was made especially nice by the instructor’s expert classical guitar playing.

A small monkey. Singapore.
A small monkey. Singapore. (Photo credit: Wikipedia)

On Friday, I was back into the groove of my morning practice.  Or so I thought.  I used a guided meditation podcast that I had downloaded a few days prior.  I failed to notice that the playback speed was set to 2x.  Now that makes for an interesting meditation.  I guess it is one way to fit in it to a hectic schedule, but I must say, I wouldn’t recommend it.

So, the lessons from days 8 & 9: commit even when the practice isn’t perfect, meditation changes your breathing even when your mind isn’t aware of it, and check the playback speed before getting your om on.

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