Yoga at Home: Meditation 101 Tips - Handling Your "Monkey Mind"

Beginning meditators may find it a major challenge, particularly during times of stress, to settle and calm down, and quiet their minds to benefit from meditation.  Their minds seem to veer off to where they do not wish to go, like wild mustangs racing off into an open field.  Trying to rein in the seeming "monkey mind" that goes into full speed during meditation can appear to be the bane of a newbie meditator, and even more experienced meditators from time to time.

I have heard many people say that yoga and meditation do not suit them because they operate on too high a tempo.  However, you may find that following a few simple guidelines can make the difference between totally giving up on meditation versus enjoying the serenity, clarity, and stress release that a simple meditation practice can offer. Here are two guidelines that I recommend for the new meditator:

Guideline # 1 - Start with just a few minutes at a time 

"Focus is a kind of mental muscle" says Sally Kempton, an internationally recognized teacher of meditation. I couldn't agree more!  And, just as you have to exercise regularly to build your physical muscles, you must practice flexing your mental muscle through regular practice as well.

Begin meditating by taking tiiny steps. Be realistic - don't go from zero meditation one day to diving into a 20 or 30 minute meditation practice the following morning.  It just won't work.  Build up to a time that you can easily carve out from your schedule and maintain.  

Years ago I read a couple of books wtih titles such as "The One Minute Meditator" and Three Minute Meditations.  Both books emphasized that we can gain enormous value from meditating a minute or two here and there throughout the day in one minute increments.  The  key point is establish the meditation habit by starting for just a minute or two to turn within and get quiet so you can hear your inner voice which can otherwise be difficult to achieve in the midst of daily activities.  Once you establish this habit, you can increase your time gradually over weeks and months to what best meets your needs.

Guideline # 2 - You don't have to do a sitting meditation

Not everyoe needs to sit down to meditation.  You CAN meditate while walking, running, swimming, or paddling.  The well-known successful internet entrepreneur Ali Brown one said that to date she cannot just sit still and meditate.  She gets into her meditation "groove" by paddle boarding in the ocean.  The paddling movements relax her and allow her to tap into her creativity and inner guidance.

The "different strokes for different folks" operates in meditation.  If you are moving whlie meditating, create a rythym with your movements - this will enable you to focus inward and to relax.

If you keep your meditation practice simple and tailored to you, you will be able to tame your "monkey mind" over time.

Yours for enjoying a personalized meditation practice,

Laura Venecia Rodriguez, the Beginners Home Yoga Practice

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Thank you for your positive comment, Neil. Much success with your yoga practice!

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