Monkey Mind

"Many so-called enlightened people regard this frequent offering of one and the same prayer as useless and even trifling, calling it mechanical and a thoughtless occupation of simple people. But unfortunately they do not know the secret which is revealed as a result of this mechanical exercise; they do not know how this frequent service of the lips imperceptibly becomes a genuine appeal of the heart, sinks down into the inward life, becomes a delight – becomes, as it were, natural to the soul, bringing it light and nourishment and leading it on to union with God."  --from "The Way of a Pilgrim"




Lately my mind has been so busy with chatter that I find it extremely difficult to sit down and write anything meaningful so I have shied away from this blog. Today, as I again pondered topics and spiritual themes, I remembered that one of the ways I decide what to write about is to ask myself what I need to hear most, realizing that others might benefit from that message as well.  I'm sure some of you reading this have moments/days/weeks where you have a difficult time quieting your mind. Sometimes there is a lot of noise in there.


In Buddhism there is a state referred to as "monkey mind." It means a mind that is unsettled and restless. The term is used to refer to a person who has difficulty settling down to meditate- often a beginner. It is called monkey mind because instead of staying in the present, the mind jumps around from subject to subject in the same way that young monkeys jump excitedly from tree to tree.


Buddhist practices suggest that the way to tame this monkey mind is to make time in your day to practice some form of meditation. Many teachers recommend meditating just 20 minutes a day.




"To develop your concentration, you may want to start by focusing on the breath while you meditate. Whenever your monkey mind starts acting up, observe your thoughts and then return your focus to your breath. Some breathing meditations call on you to focus on the rise and fall of the breath through the abdomen, while others have you concentrate on the sound of the breath.
Fire can also be mesmerizing, and focusing on a candle flame is another useful tool for harnessing the mind. Keep the gaze soft and unfocused while observing the color, shape, and movement of the flame, and try not to blink. Close your eyes when you feel the need and continue watching the flame in your head.
Chanting, devotional singing, and mantras also still the mind. However you choose to tame the monkey mind, do so with firm kindness. The next time the chattering arises, notice it and then allow it to go away. With practice, your monkey mind will become quiet and so will you."
(from Daily Om: Nurturing Mind, Body & Spirit   www.dailyom.com)




It might seem strange to make time in the day to sit quietly when the mind is jumping around but it works.


I like to use a mantra to still my mind. A mantra is a sound, syllable, word, or group of words that is considered capable of "creating transformation."  Some people believe that mantras are sacred sounds that have no exact translation but instead create vibrations that correspond to what amounts to a spiritual radio frequency. These mantras are one word or a short phrase used to create this sacred sound. Mantras are said silently in the mind and also chanted aloud.


Words used as mantras with no exact translation are called 'seed mantras' because they are used to create- grow- spiritual energy. The word OM (ome) is a popular mantra and symbolizes the sound of the universe.


Some people believe that it is less important what words a person uses and more important that they cultivate the spiritual practice of using a mantra. To these practitioners, any healing and meaningful words chanted over and over as a way to loosen the hold of thought on the mind can be used as a mantra.


The spiritual teacher Eknath Easwaran says:

"A mantra is a powerful spiritual formula, which when repeated silently in the mind, has the capacity to transform consciousness. There is nothing magical about this. It is simply a matter of practice. The mantra is a short, powerful spiritual formula for the highest power that we can conceive of – whether we call it God, or the ultimate reality, or the Self within. Whatever name we use, with the mantra we are calling up what is best and deepest in ourselves. Once you have chosen your mantra, do not change it. If you do, you will be like a person digging shallow holes in many places, you will never go deep enough to find water. A mantra is most effective when repeated silently in the mind."

SUGGESTED MANTRAS:

from the Buddhist tradition:

Om mani padme hum   (“The jewel in the lotus of the heart”)

 

Namu Amidabutsu   (“I put my faith in the Buddha of infinite light”)

from the Christian tradition:

Lord Jesus Christ, Son of God, have mercy on me   (Known as the Jesus Prayer)

Kyrie eleison    (“Lord have mercy”; short form of the Jesus Prayer in Greek)

Gospodi pomilui   (“Lord have mercy”; short form of the Jesus Prayer in Russian)

Ave Maria

Hail Mary

Deus meus et omnia  (Latin)
My God and my all  (same as above but in English)

(This was the phrase used by Saint Francis in his prayers.)

Om Yesu Christu

from the Hindu tradition:

Rama

Haré Rama, Haré Rama
Rama Rama, Haré Haré
Haré Krishna, Haré Krishna
Krishna Krishna, Haré Haré

Om Sri Ram, jai Ram, jai jai Ram

Om namah Shivaya

Om Bhavani   (A mantram in honor of the Divine Mother)

 

from the Jewish tradition:

Barukh attah Adonai

Ribono shel olam  (“Lord of the universe”)

from the Islamic tradition:

Allah

 

Bismillah ir-Rahman ir-Rahim   (“In the name of Allah, the merciful, the compassionate”)

from the non-religious tradition:




Let there be peace on earth





Let peace begin with me






Bring light to the darkness of my heart