 July Edition:
Monkey Mind
by Rainah
Questions from the MAT:
How do I get my mind to chill out??
One bright and glorious summer morning, I was taking class rather than teaching. I was in the blissful surrender of my own process, when the Monkey Mind showed up to taunt me.
I had been following along from seated forward bend to a spinal twist, when the teachers voice became distant and faint, and my Mind interrupted, reeling, full tilt... "How could it be illegal? Isn't that unconstitutional? And besides it's not like I am an irresponsible, heartless criminal or anything of the sort... They say its illegal to breed my dog... So here I am contemplating deliberately breaking the law."*
Sometimes The Mind just dives into my practice completely un-invited, crashing the peaceful spiritual private party of breath and emptiness that provide my daily therapy. Healing mostly from the afflictions, illusions and aspersions of that very MIND! Yet it persists without hesitation to whisk me away from my healing consciousness and full presence in the moment.
"Which moment? Like the one where I called and asked about a loop hole in the law for a good citizen like myself... Or when I get caught and find out just what IS the penalty for breeding a cross-breed dog in Lake County?" (This is true. It is actually illegal.)
With my mind duly hooked-in on a hot topic, my worry center fully stimulated and my victim attitude on overdrive, I feel helpless and hopeless to retrieve my presence of being. I automatically look around to see where the class is, and manage to remotely follow along, moving from the twist to table pose. I let out a groan more of frustration than release. As I feel my body straining, I realize I need to DO SOMETHING to keep my breath going and reclaim my practice before its too late and we are in sivasana and I've missed the opportunity.
The discipline of setting down the mental activity, story, worry, whatever, requires persistence and unwavering commitment. I tell myself 6 or 7 times to put it down and come back to it AFTER class. We are now on our feet and I have no recollection of the past several poses that have zipped by. It is time for more powerful measures! I decide to stay in the next pose until I get my breath fully back and I begin to dowse myself in Mantra- Om Amrita Svarye Namaha. Om Amrita Svarye Namaha. Om Amrita Svarye Namaha. Please Divine Mother come to me, help me to breathe and let go. I stay. I pray. I breathe. Before long I begin to become aware of my feet on the floor. I feel the breath in my belly and lungs. My vision seems to clear from a previously imperceptible, grey fog. The pose charges my hamstrings and deltoids with prana, surging energy. Reawakened, I join the class finishing the sun salutation in back arching jubilation...but continue the Mantra. My breath now is feeding me pleasure. Something has shifted. If we can learn to recognize the chatter of the mind, like a monkey's banter, the content being of little or no consequence to what is really happening, then we can get free. Notice the situation or conditions when your mind gets active- Am I tired? Scared? Pressured? Feeling helpless? Is the mind trying to defend or protect me in some strange way? Un-plugging from judging the Mind, finding Self Compassion will free us to make use of the tools we have available. We can stay on our path, or in our practice as the case may be.
The Asana itself calls our attention through body sensation into the now, if we can manage to listen. Quieting the mind enough to hear and feel, is the trick. Lets look at some possibilities.
Breathe. Breathe more – more deeply, more fully, more intently. Be relentlessly conscious of each breath. Each inhale open to receive whatever you need, without even knowing what it is. Without NEEDING to know. Each exhale let go. Let yourself sigh or even groan. Let it all go.
Repeat words in your mind or aloud, that call forth divine grace and your own humility. A Mantra can be helpful, like So Ham, which means – "I am That", beyond the limitations of mind and body, at one with The Absolute. Or Om Namo Narayanaya. This one is used to bring strength and regain harmony in times of trouble. The energy pattern of sound in any mantra is a particular wavelength with the power to heal and bring higher states of consciousness. If Sanskrit is not your thing, you could use a short prayer in your own words that resonates with you, to be repeated over and over indefinitely. Affirmations can also be used in this way: I am fully present in each moment. OR: I am perfect and complete as I am.
Additionally we can Tone – yes, even in asana. I find it most helpful in restorative poses where the body is at rest on the earth, well supported with pillows, props, etc. Using you inner guidance to whatever pitch, volume and vibration most resonate with your state. Joining sound with breath, explore, play, listen, feel.
Don't miss the beginning of class! Often we Chant and Meditate at the beginning to quiet the mind and focus our energy. These are great ways to manage the Monkey Mind. To be sure to get that support, you can make a request at the beginning of class to include meditation, devotional chanting or toning.
Meditate on your own. Create a sacred time & place. Being consistent is a help. And you can chant yourself, whenever you like – with your meditation practice, in the shower, while driving in traffic, or at Harbin Kirtans!
All of these tools become more and more effective with persistence and practice. So bring them into your own daily practice. Remember, it is important not to have expectations of specific results or the timing of those results. Surrendering to the practice and whatever journey is your process, taking it one moment at a time.
Namaste. *My dear sweet pooch Maya is now spayed. And I, a citizen in good standing.
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