In the changing scenarios, you and how you deal with the events is one constant. If you feel weak inside, you will be blown with the storm. But, if you cultivate inner power, you can battle any storm with ease and can emerge triumphant.
Another constant in this busy world is a monkey mind. A state where your mind is a home to unsettling and confusing thoughts that rips your soul from the absolute joys of life. It’s a part of you that stifles with your creativity, passion, and self-control.
Also, a monkey mind is the easiest to distract and hardest to shut down. When the mind is constantly assaulted by negative feelings
, thoughts, fears, doubts, you feel mental fatigue due to the constant pendulum of thoughts.
Tips for Controlling A Monkey Mind
1. Understand that it’s in your control
Firstly, you need to understand that you can tame your overly active and anxious mind. Studies reveal that within 90 seconds, you can return to normal brain activity after neurochemical triggers excite your brain. When you experience this, take deep breaths and focus. Address the thoughts that come into your mind and move on with a clear head.
2. Make an action plan to conquer the monkey mind
Try to identify your triggers and concentrate on avoiding them. If you feel that overworking or not be able to meet the deadlines make you anxious, then deal with the trigger. Set boundaries for yourself.
It is a primary and effective way to calm the monkey mind. During meditation practices, your monkey mind will go wild. Keep your focus on the breath or an object, and fleeting thoughts in the background will be of no use to you.
4. Live in the present
We hardly live in the moment. Either we are dwelling in the past or thinking about the future. We are unable to live in the present because of a monkey mind. Take out time to observe your surroundings, spend moments in nature, and become mindful. With mindfulness, you can embrace the present.
5. Observe Your Thoughts
While enjoying the current moment, be aware of your thoughts. Do not judge them but analyze why you feel a certain way. Observe and control your thoughts to have a calm brain.
How to Meditate?
- Sit ComfortablyEasy Pose (Sukhasana), Lotus Pose (Padmasana) Firelog Pose (Agnistambhasana) are the positions best suited for meditation. Adhere to the postural alignment and make yourself comfortable in the pose.
- Focus on your breath throughout the meditation, do not let go off the breathing. Focus on your breath. Feel how the breath moves, where you feel the breath most. Keep your breath steady and deep.
- Relax Your BodyIn meditation, relax the tensed muscles of your body. Hold your breath and release it with a long exhalation. As you do, throw the tensions out.
- Do not JudgeAs you meditate, myriad thoughts will cross your mind. Do not judge. Be patient. Focus on the breath and let there be peace within.
- Chant A MantraChant sacred words (mantra) for focus and concentration. Mantras carry positive, cleansing, and healing energy.
Where to Meditate?
Place: It’s recommended to honor your practice at the same place. A place that is spacious, ventilated, illuminated, and scented. Your meditative corner should be peaceful so that you are not distracted.
Time and Duration: The time of meditation and duration depends on the availability of time, circumstances, and preferences. You can meditate either in the morning or in the evening as convenient. When you are first starting, start slow as it can be difficult for you to sit for longer periods. Begin with 5 minutes and slowly increase the duration.
What to Wear?
Clothes: Wear anything that is comfortable, light, and airy. You can do away with the shoes. Try colourful yoga pants and a solid coloured t-shirt. Men’s can go in shorts and a t-shirt. Add some fun to your clothing for it will make you feel vibrant.
Props: Keep your yoga mat rolled out in a room. Keep yoga props like cushion, yoga block handy. These props will provide you comfort so that you hold your meditative pose for a longer period of time.
Meditation for Inner Strength, Power and Endurance
The focus of meditation is to help you find positive energy within, to help you sail through the obstacles, or to start your day with a rejuvenated feeling and ready to take on everything that lives pushes on you.
Long term it will give you the strength to stay untouched by daily obstacles. They will happen, as long as you are alive, but through regular meditation, you are going to distant yourself from them.
Let’s make a simple meditation exercise:
Come into a comfortable seated position on a floor with knees crossed at your feet and arms on the knees. Hand positioned in Gyan Mudra. As you find your spot, close your eyes and bring all of your attention to your breath. Bring your attention to the space between your eyebrows, to the third eye chakra. Breathe through your nose and exhale deeply from your mouth.
As you breathe, allow yourself to sink deeper into the meditative state. Inhale deeply and long exhale. Become aware of the sensations. Let go of any worries and thoughts and dedicate this time to yourself. Inhale, bring in strength.
Exhale, let go of your fears. Inhale, bring in power; Exhale, let go of your worries. Inhale, bring in confidence and exhale. Become present. Now, repeat a mantra that you resonates with. Hold on to the mantra for focus.
Can we meditate without sitting still?
Of course, we can! Whatever you do, with your utmost attention, calmness, and mindful use of all your senses can be considered as meditation in a larger sense.
In case, you feel that sitting meditation is challenging, commit to these meditative alternatives:
Take A Walk
Meditation can be in motion. Take a walk in an open space. Breathe as you put forward your steps and watch them. Take slow and small steps. Walking meditation is a meditation in action.
Playing with furry animals like dogs and cats can be relaxing and calming in a way meditation is. Don’t have a pet? Watching fish swim in an aquarium or pond has a similar effect. Mindful animal time results in the increase of good hormones and decrease of negativity.
Listen to meditative songs, calming tunes to help focus your mind. Sound waves rejuvenate the nerves.
Maintain a Journal
Meditation allows you to de-clutter. A great way to do this is to pen down your thoughts and feelings on a piece of paper. Vent it out. Get some space. Feel light.
Meditation Fosters Inner Peace
Imagine days when a hurricane of thoughts, feelings, clutter spirals in your soul resulting in the development of anxiety and depression. Physically, mentally, and emotionally devastated days are those. Meditation helps you to remain peaceful, positive, and tranquil within yourself.
Focus on Postive Emotions and Gratitude
We spend a lot of time reacting to the negativity around that make us feel overwhelmed. Meditation teaches you to observe the world around you. It encourages you to release the negative energy and to find positivity in everything you think and do. It is the art that makes you find perfect moments in everyday hustle.
One reason for your fear can be a lack of concentration. Improve concentration with meditation. Meditation clears distractions and worries. After meditation, you are able to focus better on good things, on what is right rather than being caught in past fears and future thoughts.
Anger is your greatest enemy. Another greatest benefit of meditation is that it enkindles the power of forgiveness within you. When you learn to forgive and forget, you naturally become peaceful
. Only with a calm mind, you can take on the world.
Do your daily activities with mindful attention
Mindfulness meditation is a practice that provides mental clarity, headspace, and a change of perspective. In a meditative stance, the distractions melt and worries fade away. It is when awareness arises, and shift in perspective takes place. It also allows creativity to flow.
Feel alive with meditation. The silence of meditation awakens all the senses. You become more self-aware, and then you know how to give your best in every endeavour.