How to Calm Your Monkey Mind
Toxic thoughts can overwhelm you, making it difficult to make decisions and take action to deal with whatever issue bothers you. Toxic thoughts can lead to anxiety which lead to overthinking, which makes you more anxious, which leads to more overthinking, and so on. How can you get out of this vicious cycle? Repressing anxious thoughts won't work; they will just pop up again, sometimes with more intensity. I am Sharing herewith effective techniques which can help you to calm your monkey mind.
1.) When a repetitive thought keeps coming, interrupt it and simply ask, Is this thought helpful to me? Focus your attention on what is helpful and let the rest go!
2.) Question your worry thoughts. Look at objective evidence: How likely is it that the negative outcome will actually happen?
3.) Practice observing your thoughts, rather than reacting automatically to them. Is there a way you can untangle yourself and just observe your thoughts, rather than reacting?
4.) Your mind makes up stories about who you are, and about your safety and lovability. Not all of these stories are accurate. Sometimes our minds are biased by negative past experiences. What is your experience in the present moment? Do question your thoughts. Often most of the repetitive thoughts come about because of your belief systems. If you are getting too many negative thoughts then it is time to look at your beliefs and then you need a paradigm shift to a better empowering beliefs.
5.) Label your thoughts and do not give much power to it if they are toxic thoughts.Watch your thoughts and when you notice a judgement (e.g., how good or bad the situation is), go ahead and label it as Judging. If you notice a worry (e.g., that you are going to fail or experience a loss) label it as Worrying. If you are criticizing yourself, label it as Criticizing. This gives you more awareness of your mental processes. Do you want to be spending your time judging and worrying? Are there less judgmental or worried ways to see the situation?
6.) Stay in the Present. Is your mind regurgitating the past? Just because something negative happened in the past doesn't mean it has to happen today. Ask yourself if the circumstances, or your knowledge and coping abilities, have changed since the last time.
7.) Focus on the solution of a problem at hand. Worrying over an issue without creating a solution will not help you solve the problem. It may in fact make you less likely to act by feeding your anxiety. When your mind is stuck in a loop, you can interrupt it, for example by going for a walk in the nature or listening to a nice soothing music. When you sit back down, you should have a different perspective.
8.) Meditation is a means of transforming the mind. Meditation practices are techniques that encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. By engaging with a particular meditation practice you learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being. "If we can make just 1% of the population meditative, this world will be a different place."