Buddhists use the phrase “Monkey Mind” to describe the unrestrained mind.
Meditation is a tool for going within and achieving peace.
Successful meditation demands the ability to quiet the intrusive thoughts.
Use the following steps to control your thoughts. It will silence the brain noise and help you find internal peace.
1. Make your meditation efforts when you are wide awake and alert.
Don’t try to meditate when you’ve exhausted the mind or body. Enter your practice alert and ready to discover the silence within.
Relaxation is necessary if you are to have a successful session.
But, if you are tired you will relax too much. It might induce a state of sleep. At a minimum, it will make dealing with distracting thoughts more difficult.
2. Schedule your meditation sessions and meditate daily.
Schedule your meditation sessions during a time when you know you will be alert.
You will create a trigger telling the subconscious it is time for silencing the mind. It will improve the focus on your meditations.
Then go into longer meditations once you mater quieting the monkey mind.
3. If it distracts you, put an end to it.
Turn your cell phone off, turn off the television. Make sure you meditate in a quiet place.
If you have children, try to schedule a time to meditate when they are in bed or not at home.
Tell everyone you need some privacy and quiet for a brief period. Get rid of any external distractions that might draw your attention outwards.
Set everything the way it should be set, so you enjoy the most peaceful and beautiful time with yourself in meditation.
4. To still Your Mind, you must Slow your Thoughts and Actions
Don’t be in a hurry to achieve a state of silence. Take your time as you relax the mind and body.
Be mindful of your posture. Don’t slump your shoulders or relax too much. Keeping a good position allows for the free flow of Chi Energies as you meditate.
If you rush your meditation efforts, the session will be a waste of time.
5. Be mindful of the moment and be in the here and now.
Be present at the moment. The best way to become present and conscious of the here and now is to focus on breathing.
Whenever you experience a distraction or intrusive thought, return your concentration to breathing,
Focus on the inhalation and exhalation of each breath. Continue this refocusing with each distraction.
6. Let intrusive thoughts Float away
When an intrusive thought enters your mind, release it. Watch it float away from you in your mind’s eye.
Watch it disappear. Each time you have an intrusive thought, repeat the process.
Do not chase after the thought or focus on it. There is time later to focus on intrusive thoughts.
See the distraction for what it is and then let it go.
7. Step out of observer mode
Feel every breath you take. Do not enter into the meditation session as an observer.
The observer is the one who narrates your actions. Step away from the observer mode.
Feel each breath going into the body and each releasing breath.
Don’t think about “being” or “doing” / “Be” and “Do.”
8. Time your session
Use an alarm clock to time your sessions. Time your meditation.
With a timer, you won’t have to disturb yourself by tracking the time every few minutes. This will also allow a full concentration of the meditation.
It diminishes the need to focus on external obligations and responsibilities.
After the meditation, consider some of the intrusive thoughts that keep popping up.
Were they important? Is there something you need to do? Were they valid concerns or anxiety-driven worries?
Consider the kind of thoughts you are having so you can seek solutions to the thoughts that keep intruding when you try to quiet the mind.