Meditating can be challenging
One of the most common obstacles facing us when we meditate is restless and ‘chattering’ mental activity — this is sometimes referred to as the ‘monkey mind’. Contrary to common opinion, meditation is not about emptying your mind completely, though some people experience moments where there is mental silence. For most, however, mental activity is the norm and meditation becomes a tool to learn how to better focus your attention, rather than be at the mercy of a continuously busy mind. For those new to meditation practice, there are some tips on how to get started here. The purpose of breath-based meditation is to offer the mind something to focus on — like most things, it becomes easier with practice. The following is a script you can use to get you started.
How to tame the monkey mind—a simple exercise
Begin by settling yourself into a comfortable upright sitting position with your hands in your lap, or however you are most comfortable. Close your eyes if you feel comfortable to do so, or lower them, and breathe through your nose.
Take three long, slow breaths deep down into the abdomen — wherever you consider your centre. This may be just below the navel, or at the solar plexus, or elsewhere in your body. With each exhalation allow yourself to relax and picture yourself breathing out any tension you may have. Now allow your breathing to resume its natural rhythm, not fast or slow, deep or forced in any way.
Bring your awareness to the air entering and leaving your nose. Observe the sensation of the air passing each nostril. Is it cool or warm? Is one nostril more open than the other, or are they equal? Is there a difference between the air coming in and going out?
Focus on your breath
Now see if you can detect the air as it passes the edge of your nostrils and up into your nasal cavity. Do not force your awareness — just observe. Allow your mind to be attentive to the task you have given it.
If you notice a thought, or an external or internal distraction that has taken your awareness from your breath, give it a name: thinking, sound, smell, memory; then let it go and bring your awareness back to your breath again.
Focus only on your breath
Each time you catch your mind chattering away like a monkey – gently and patiently bring your awareness back to your breath again. Taming the monkey mind might take some time so you will need to be persistent but kind – just bring your awareness back to where it needs to be.
Focussing only on your breath
When you are ready to end your practice, start to bring your awareness back to the room you are in. Take a moment to become aware of any sounds you may hear around you. Wiggle your fingers and toes, have a stretch and when you are ready (if they are closed) open your eyes.
NB: You may like to use a journal to reflect on what came up for you during your meditation practice — any insights, or challenges, that you were aware of; any images could also be depicted if words don’t fit the experience. This can be interesting to observe over time. Challenges are something you can also discuss with a meditation teacher or psychotherapist if needs be.
