We all have inner monologues or imaginary conversation going on in our heads. Most of the time our thoughts are simply processing what is going on in real time. But sometimes, like runaway horses, they gallop off in less than desirable directions at inconvenient times. We might be thinking about something someone said, reviewing the day, worrying about an incident that may or may not happen, feeling preoccupied with a task we need to complete, exploring a creative idea, thinking about something we wish we had said to someone, or regret saying. Whatever it is, there are times we struggle to quiet our minds, wrestling with a part of ourselves that is non-cooperative. It's as if our minds seem to have minds of their own.
It can be helpful to address this issue head on rather than trying to ignore it. Observe the thoughts running through your mind and write them down. If there is a particular theme, ask yourself "is this a good time to be thinking about this?" If not, make an appointment with yourself for a more convenient time to address this concern with your full attention. Determine how much time you want to dedicate to it and make the appointment. Write it down or enter it in your calendar. Trust that you will keep the appointment with yourself, and can therefore let go of thinking about it now and get back to the business at hand.
If making an appointment with yourself does not work for you, ask yourself “Am I avoiding anything? Is there a thought or feeling lurking beneath the surface that I do not want to experience?" An over active mind (AKA monkey mind) is sometimes an unconscious technique to distract us from feeling an uncomfortable emotion or addressing something we want to avoid. Give yourself permission to investigate that possibility; write in a journal, or talk with a friend, or make an appointment with a counselor.
If monkey mind challenges your sleep, intentional calming distraction is another approach. Reading or listening to someone reading to you in a soothing voice may calm racing thoughts and lull you to a place where you can let go into slumber. An audio book read by someone whose voice is comforting to you can be soporific. Or perhaps sounds of nature or music might work better for you. Experiment, see what works best. There are numerous sleep aid recordings available online or you can make your own.
Breath work can be useful in calming an overactive mind. A simple technique used by Navy SEALS to calm and focus is called box breath: breathe in to a count of 4, hold breath for a count of four, exhale to a count of four, hold breath for a count of four, and repeat until you achieve a sense of peace and calm. Count slowly, paying attention to the movement of your breath as the numbers slide by. If your mind wanders off, gently and lovingly bring it back to observing your breath.
As with runaway horses, our minds do respond to training. And, like with horses, being angry and judgmental is not helpful in the training process. Let go of judging your thoughts and yourself for having them, and focus on simply observing them as they float by. Deepen your breath as you observe and bring yourself fully into the present moment of simply noticing, letting go of past or future concerns. For training to be effective it requires repetition, so stick with it and practice regularly.
It can be helpful to address this issue head on rather than trying to ignore it. Observe the thoughts running through your mind and write them down. If there is a particular theme, ask yourself "is this a good time to be thinking about this?" If not, make an appointment with yourself for a more convenient time to address this concern with your full attention. Determine how much time you want to dedicate to it and make the appointment. Write it down or enter it in your calendar. Trust that you will keep the appointment with yourself, and can therefore let go of thinking about it now and get back to the business at hand.
If making an appointment with yourself does not work for you, ask yourself “Am I avoiding anything? Is there a thought or feeling lurking beneath the surface that I do not want to experience?" An over active mind (AKA monkey mind) is sometimes an unconscious technique to distract us from feeling an uncomfortable emotion or addressing something we want to avoid. Give yourself permission to investigate that possibility; write in a journal, or talk with a friend, or make an appointment with a counselor.
If monkey mind challenges your sleep, intentional calming distraction is another approach. Reading or listening to someone reading to you in a soothing voice may calm racing thoughts and lull you to a place where you can let go into slumber. An audio book read by someone whose voice is comforting to you can be soporific. Or perhaps sounds of nature or music might work better for you. Experiment, see what works best. There are numerous sleep aid recordings available online or you can make your own.
Breath work can be useful in calming an overactive mind. A simple technique used by Navy SEALS to calm and focus is called box breath: breathe in to a count of 4, hold breath for a count of four, exhale to a count of four, hold breath for a count of four, and repeat until you achieve a sense of peace and calm. Count slowly, paying attention to the movement of your breath as the numbers slide by. If your mind wanders off, gently and lovingly bring it back to observing your breath.
As with runaway horses, our minds do respond to training. And, like with horses, being angry and judgmental is not helpful in the training process. Let go of judging your thoughts and yourself for having them, and focus on simply observing them as they float by. Deepen your breath as you observe and bring yourself fully into the present moment of simply noticing, letting go of past or future concerns. For training to be effective it requires repetition, so stick with it and practice regularly.
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