A Tonglen Exercise for Monkey Mind

I posted this in the Self-help Forum a couple of days ago. Apparently no one was interested. So, before I give up on it, I thought I'd offer it here in the Depression Forum.

"Monkey Mind"... this is a term sometimes used, particularly in the mindfulness movement, to describe how our minds can jump from one thing to another over-&-over. Sometimes it seems our minds are simply out of control! I find that when I get up in the morning, I'm especially susceptible to this.

"Tonglen" is an ancient Tibetan Buddhist practice. It was brought to the U.S. years ago by Chogyam Trungpa Rinpoche. The practice of tonglen in the U.S & Canada, in particular, is now carried forward by the Buddhist nun: Ani Pema Chodron.

In the practice of tonglen we breathe in our own troubles, along with those of the world (because all peoples' troubles are essentially similar.) Then we breathe out thoughts of lovingkindness, healing, health, happiness or whatever other positive thoughts would be of benefit in the particular situation we're working with. This practice is healing for ourselves, plus it helps us develop compassion for our fellow human beings & all sentient beings.

This morning while in the shower, my monkey mind in full bloom, a little tonglen practice occurred to me. It may be helpful to those who struggle with "monkey mind". One does not have to do anything in particular physically, or to be doing anything in particular, to do this. When one notices that the mind is jumping from one thing to another one simply begins, on an in breath, to think or say something like: "I inhale monkey mind." Then on the outbreathe one thinks or says something like: "I exhale peace, lovingkindness and equanimity to all of humanity." Repeat as many times as you care to. The next time you notice yourself to be trapped again in monkey mind, begin the practice again. Use it as often as you like. You don't have to use the exact words I've used above. The objective is simply to absorb into oneself, monkey mind; and to radiate out to all others such positive wishes as: peace, lovingkindness & equanimity.

There are a couple of additional things one can do, if you happen to have a free hand. One is to lay your palm upon your heart as a sign of your own lovingkindness & compassion. Another thing is, there is supposedly an acupressure point, right around the middle of where the heart sits. If you apply light pressure to this acupressure point it is said to relieve anxiety. In using this technique myself I have found there is actually a slight indentation in the sternum where I believe this acupressure point lies. So, while performing the above tonglen practice, you could apply pressure to this acupressure point.

A third idea would be to hold one hand out, palm up, at about waist level with the elbow flexed. On the in-breath, raise the hand & arm (palm up) to about breast height. Turn the hand over so the palm now faces down & on the outbreath lower the hand & arm (palm down) back down to waist level. Repeat. So it is as though your hand cradles, perhaps, a ball of energy & / or light, or perhaps the breath itself, & it is being raised & lowered with the breath.

As I mentioned above, this idea just occurred to me this morning. I tried it & found it useful. So I wanted to share it here on PC. If you try it please reply here & tell me how it has worked for you. Also feel free to offer any suggestions. I bow to you...

Thank you x I will give it a try because I have found some of the yoga breathing exercises useful in the past and I'm wondering whether adding the compassion and loving thoughts might help get me some good energy because I could really REALLY use it right now.

Thanks, this sounds very helpful. I'm practacing the breathing part already, learned it in panic group i did once. The only difference is we concerntrated on counting. I like the verbage you suggested, sounds even more calming.

I, too, suffer from Monkey Brain. Right now the Klonopin I take helps out but I still have bouts I suffer when in stress.

And as soon as I get to a bookstore I'm going to look for Ani Pema Chodron's book.

Thanks for not giving up on this post. Sometimes it just takes a while for those of us need it to find.

Thanks, this sounds a really nice peaceful thing to try. I'm having a bit of trouble with guilt because essentially my life is OK (no wars, good sanitation, free education, access to healthcare etc, etc, etc) while other people in other places have it so hard. My thought is to breathe in the pointless guilt and breathe out strength and fortitude to those people who don't have the basic foundations of a safe life. Sadly, I'm pretty useless at keeping up good practices so I hope I can do this justice.

I think we all have monkey mind. The more you meditate the more you notice how crazy all over the place your mind is. Sometimes you get glimpses into your sub conscience and it is very very busy. It is bizarre to watch. I think these practices give us more influence over our sub conscience which is what counts the most.

Good job skeez in really sticking with this stuff.

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Interesting, I will try this. I've got a little obsessive/conflictive thinking mixed in with trivial thoughts that race around, so I'm always looking for new and more effective techniques.

Mornings are also times when I get monkey mind, but it's normally when Im just waking. Once I get up and focus on what I'm doing (mindfully) I'm usually ok. Thanks for the ideas ::

I will try this to see If I can inhale the monkeys and exhale serene order and practical action.

My psychiatrist introduced me to the idea of the Monkey Mind. He is of Sri Lankan background and is a Buddhist in his private life. He was born and raised in Australia and his professional training is in evidence-based medicine.

He taught me this mindfulness method for stilling the Monkey Mind:

(1) Visualise, as vividly as possible, a stream with leaves floating down it.

(2) Visualise placing each of your Monkey Mind thoughts on one of those leaves.

(3) Passively (no judgement) watch those thoughts on their leaves move down the stream and out of your awareness.

This works for me and is one of my daily mindfulness/meditation exercises.

OriginalMe: "Start Where You Are"

I think I have the opposite of Monkey Brain. A lot of the time I just empty my head completely. I don't want to do anything or feel anything so I just float away to nowhere. So instead of drifting, I tried this technique. I don't have much concentration at the moment so the most I managed was about 10 breaths. I went back to this two or three times today and I do feel less anxious about the state of the world and all the things I can't change.

I go to a meditation group with my husband, and I'm very aware of monkey mind - too much aware! I practice my breathing like you do, but I'm going to try out the posture with the palms open and then down.
He went to meditation tonight and for the first time I stayed home. I just feel so fat and everyone else there is really thin. Is there something I should have said to myself in order to get myself to go? I feel so pitiful! I didn't think meditation is the right place for a crying meltdown!
Hope you don't mind my venting.

Thanks so much for this reply, OriginalMe! Actually I think I typically don't even make it to 10 breathes most of the time. Typically somewhere along the line, I get wrapped up in whatever it is I'm doing at the moment & I forget all about tonglen practice. But that's okay... that's fine. Once I realize this has happened, if my monkey mind is back I just resume.

Tonglen is a 2500 year old Tibetan Buddhist practice. And it can be done for an almost infinite variety of things. So, if doing tonglen helps with your anxiety over the state of the world, you could do a short practice perhaps 3 time a day (or whatever's comfortable for you) where you breathe in, for example: hate, starvation & violence & breathe out "the four limitless qualities": lovingkindness, joy, compassion, & equanimity.

By the way, once you feel you have your intention set in your mind, you don't necessarily have to continue to think or say the words themselves . Simply hold your intention in your mind's eye & breathe.

If you find tonglen practice to be agreeable I would definitely encourage you to read Pema Chodron. The late Chogyam Trungpa Rinpoche, who first brought these teachings to the West, also has books in print. However, personally I find Pema's books to be more "approachable", if you will.

TheOriginalMe, it is also believed by many that by putting your good intentions out into the universe you are actually changing the world.

I can't find the books, but I think I just read her newest book, How to Meditate, and Things Fall Apart is a pretty incredible book too. Have you read them? I'm new to meditation, but one thing I learned in the first book is posture - to sit upright and experience your heart open to the world.

I often wonder where really remarkable people get their strength. I know I'll never be one of them but if my intention can somehow reach those people..... There is a symmetry I like, depression robs me of the courage to live a full life, but it gives me time to think and I can use that time to radiate fortittude to the people who are brave enough to fight injustice.

I think it is true. Everything is connected. Your strength strengthens me. And don't kid yourself, you have strength.