Part 2: Monkey Mind Management

Recognizing, addressing and distilling the temptations of distraction.

Transcript

Part 2 of Kinetic Mindfulness Monkey Mind Management Welcome forward.

Find a comfortable place.

Find your breath.

Finding your breath is just a matter of being in a place of choice to focus on that which has been supporting you all day,

All life.

So,

One of the ways that we can become mindful is to become very aware of the breath in the moment because the only time that you can breathe is in the now.

And so when this now moves on,

Then the next breath is available and on and on and on.

So,

When we have short breath,

It's an indication that we're in our head.

We're in our to-do lists.

We're in the doing mode of living.

When we take the time to invest in stillness using Kinetic Mindfulness,

We recognize the source of all life in the breath and we move deeper into the moment,

Not in the past,

Not in the future,

In the moment where breath lives.

Continuing this practice of being in the place where breath lives,

The out-picturing of that,

The results of that,

The demonstration of that choice and that work is a life with less stress,

More vibrancy,

Aliveness,

And power.

Many times people say that I can't meditate or I can't be still because of all the chatter in my head and all the thoughts that are running through my head.

And I always ask them,

Well,

What is your breathing like?

And usually the answer is,

I don't know.

So let's start with the breathing and then move into an awareness of how to manage the monkey mind.

It is called that because if you go to the zoo and you see a monkey out of the cage,

They're all over the place.

He's jumping around here and there just having a ball and,

You know,

That's fine for a monkey,

But a thought like that when you're trying to find stillness can be a real pest.

And so what we want to do is we want to take the energy of that monkey mind and absolutely put it in its cage or lie it down on its bed or whatever you want to do.

But we're taking that power away from that monkey mind and repackaging it into stillness.

This is not about living on a mountaintop with a long rope for the rest of your life.

This is about finding stillness in the marketplace of living as you do what you do so that you can make better decisions and have greater results when you come from being and move forward into your new level of doing every time you use kinetic mindfulness.

And so you're finding your breath right now.

And any of those thoughts that come in while you're finding your breath that seem to want to pull your attention away from the breath,

Just take a deeper breath and get back on task.

That's your first monkey mind management tool.

Take a deeper breath.

So the question can be,

In all of its vibrancy,

Is the monkey mind trying to tell me something that I haven't been paying attention to?

In stillness we can get an answer to that.

If nothing comes up,

It's fine.

It's just a monkey mind.

But if there's something to learn or glean from that in the stillness,

It will reveal itself.

So you're finding your breath.

Inhale deeply.

And exhale 321 inhale deeply.

And open your mouth and exhale it all out.

Beautiful.

Now find your new breath.

Inhale deeply.

Exhale 321 inhale 12345 and hold 2345 release 2345 say empty 2345 find your new breath.

Now is the monkey mind activated.

Now,

Can you breathe through that into mastery.

And that's what we're after is bringing out that mastery within us to determine when we want the monkey mind to come out and play if we're in a creative mode or whatever.

But right now,

Just breathe and be.

Breathe and be.

How is your body?

Are you relaxed in all areas?

Can you make a slight adjustment to deepen that relaxation that connection with your breath?

Inhale inhale inhale and exhale 321 inhale 12345 and hold and hold and hold and release.

Feel the energy of the body.

So as you're breathing as you're becoming having that intimate connection with the awareness of your breath.

What thought,

What idea would believe what energy showing up as a word.

Are you ready to let go of right now.

What is showing up for you that you want to let go of.

It's kind of like when you first buy a carton of milk.

You look at the date and it's really fresh.

And if you don't use milk,

Use your imagination.

But once the date is gone,

You don't want to go into the refrigerator two weeks after the due date and not look at the due date and then just open your mouth and pour in.

Yeah,

Exactly.

Yuck.

And so what we're doing is we're getting rid of past due date thoughts.

And what are thoughts?

Simply energy.

We're going to repackage the energy from the old stale outdated package to a brand new fresh off the press package.

Through a process of releasing,

Repackaging and committing.

So what is that thought for you?

Let it come forth with ease and grace.

See if you can melt it down to one word or possibly two words,

But no more than that and preferably one.

Let me give you an example.

If I someone had stepped on my toe and didn't say,

Excuse me,

And I'm just all upset and I'm just upset and I feel disrespected and,

You know,

Then I go home and the dog won't listen to me and I feel disrespected.

And then I move into my meditation or my mindfulness practice and trying to find stillness and I'm bringing that energy of being disrespected into that process.

And so what I have to do is acknowledge that's what I'm feeling.

It's not about the dog.

It's not about the person that stepped on my toe.

I'm the one who's feeling the disappointment.

And so I get to look at it and say,

Do I really feel disappointed?

No.

Let me let this go.

I would rather feel whole,

Balanced and complete.

And I know I can change my mind and change my experience.

So,

Breathe,

Breathe.

This is a mind,

Body,

Spirit experience.

Breathe.

Fill in the following blank as you breathe.

I absolutely release and fill in the blank now.

I absolutely release now.

This is not about releasing a person or place or a thing.

They just came into your life to stir up whatever it is that you are experiencing,

That you are losing sleep over,

That you feel unbalanced because of.

So what is it that you are claiming right now?

I absolutely release now.

Once you have that,

Inhale it and exhale it to seven breaths.

So it will come out to 14 times.

Remember,

Seven is the number of completion and we're doubling up.

Inhale it and exhale it.

I totally release.

I absolutely release now.

Breathe.

Good.

So now you have your statement closer to your breath and awareness.

Now we'll move into body,

Breath,

Movement,

Breath to movement.

Remember,

The monkey mind only shows up when there's a gap,

When there's a doubt,

When there's discomfort.

And so the breath becomes the monkey mind manager.

And it's really simple.

You just inhale deeper,

Exhale deeper,

And then move forward with your process.

So inhale and exhale.

Three,

Two,

One,

Inhale,

Exhale,

Chin to chest.

Where is it?

What are you feeling?

What are you focused on?

Is it monkey minded?

Is it chatter?

Or is it breath and your statement?

It's that simple.

If your statement has value,

You will value your statement.

If chatter has value,

Well,

You know the answer to that one.

Inhale deeply,

Exhale,

Three,

Two,

One,

Drop your chin down to your chest.

Bring your chin back up on the inhale.

Bring your chin back down on the exhale.

So chin up,

Inhale,

Chin down,

Exhale.

Continue that movement as slow as you choose or as fast as you choose.

In monkey mind management,

It's probably more important to move as slow as possible so that you can really feel every little micro movement and be aware where any other errant thoughts might want to come in.

Where you don't want them.

It's a matter of practice,

Practice,

Practice.

That's why we call it DMP,

Daily Mindful Practice.

Continue to hear the rain stick.

And then don't stop abruptly,

Just ease it on down.

That's your statement.

Inhaling and exhaling.

Sitting straight up,

Preferably using your Ujjayi breath,

Meaning inhaling through your nose and exhaling through your nose.

Try that now if you haven't already started that.

Only if your sinuses will allow.

And then sitting up as straight as you possibly can.

I call this your seated mountain pose,

So you're not sitting in the chair,

You're actually just sitting on the chair.

Your feet are planted.

You're sitting as erect as possible with your spine and your shoulders are rolled back and down and your chin is pushed back just a little bit so the crown of your head is shooting towards the ceiling.

And you're breathing.

Take your right hand and put it on your left knee,

Looking straight ahead.

Don't move your torso.

Take your left hand and put it on the chair or whatever seems comfortable to get ready for a body twist.

But you're still looking forward.

Take a deep breath in this forward position and listen carefully.

As you exhale,

Move from the waist only,

Primarily until you stop.

Then take another deep breath and move the shoulders until they stop.

Then take another deep breath and move the head until it stops and breathe.

Now open your eyes really,

Really,

Really wide and look to the right hand corner of the eye sockets with these big bug eyes and breathe.

And everything is moving to the right.

Inhale deeply and shade or close your eyes.

When I say shade your eyes,

That means some people don't like to close them,

But you just close them enough that you can just see what's barely right down in front of you.

So your eyes are closed or shaded.

You're turning around in your chair in that position.

Now relax your jaw,

Relax your legs,

Relax your feet and find your breath.

Sitting tall,

Sitting tall.

And where is your statement here?

I absolutely release now.

Feel the power of that in this position.

And if any other thought comes in,

That's that monkey mind,

Breathe through it.

Only you can do it.

Inhale deeply,

Begin to release the head,

Then the shoulders,

Then the waist,

Then the hands and arms.

Sitting up tall in the chair,

Take a deep inhaling breath.

On the exhale,

Left hand goes to the right knee,

Right hand goes behind the chair or wherever you feel appropriate.

Take another deep breath and on the exhale,

The waist first.

Inhale again.

Don't rush into this folks.

It's not about the twist,

It's not about how far you go.

It's about the process of getting there.

Inhale again.

Inhale and shoulders begin to move.

Now in any of these movements,

Only move to the first place of resistance.

Your body will let you know,

I don't want to go any further at this moment.

It doesn't mean it won't go further.

But this is not about pain and gain.

Throw that out for this process.

This is only about ease and grace.

And so easefully,

Yes I said it,

And gracefully you move through these processes and when your body says whoa,

Then you stop,

Take a deep breath and see if it will invite you,

Which it most of the time will,

To move deeper.

So inhale and exhaling,

Shoulders,

Inhaling,

Exhaling,

Neck,

And then inhaling and opening the eyes really,

Really,

Really wide and looking into the corner of those eyes and find your breath deep,

Deep,

Deep,

Exhaling close or shade the eyes.

Find your breath.

Relax your jaw.

Relax your legs.

Relax and breathe.

Bring in your statement here.

I absolutely release now.

Any thought that comes in at this point is the thought that's pulling you,

Attempting to pull you back,

Back into what you're letting go of.

And it's your power,

It is your choice,

But it's also your responsibility to move through that.

That's managing that monkey mind.

Inhale deeply and on the exhale release the head.

Inhale again,

Release the shoulders.

Inhale again,

Release the waist and sitting up tall in your seated mountain pose,

Embrace the moment.

So we've done the release work.

Now we're going to do the repackaging work.

So what do I mean by that?

Energy cannot be destroyed.

It can only be transformed.

It's like water can be transformed into energy,

Electrical energy,

I'm sorry,

But it's all still energy.

Whether it's water energy or electrical energy,

It's still energy.

And so the energy can't be destroyed.

And so thoughts are energy,

Emotions and feelings,

Simply energy.

So if we want to change them,

We don't change them on the physical level,

We change them on the energetic level.

And so this statement that you've made,

Absolutely released now,

Is a very powerful,

Powerful statement.

And so what we want to do now is kind of put a nail on that.

So I want you to reach your hands out in a receiving position,

Kind of like above your knees,

Just holding them out as if somebody was going to come and put a tray in your hands.

And I want you to see a candle in the middle,

In between your hands.

These are with your eyes closed.

So I'm asking you to use your image in action or your imagination.

There's a candle sitting in between your hands.

So you're breathing and this candle is lit.

Now this candle represents what you're letting go of.

It's your statement.

I absolutely let go of now.

So see that statement as a candle if you can.

A candle.

Now take your hands and bring them to your chest.

Some people call it prayer position.

Just bring your hands together and put them by your chest with your thumb touching your breastplate.

This candle is burning in front of you.

This is a candle that has over worn its welcome.

It's not a pretty candle,

It's just a candle.

And the point is it represents what you want to let go of.

And yet it's like one of those trick candles on a birthday cake.

You know the kind when happy birthday to you,

Okay blow out the candle and you're blowing and it keeps popping back up and you're blowing and it keeps popping back up.

So take a deep breath and exhale three,

Two,

One.

So this candle is in front of you and it represents what it is you're letting go of.

There's something called the breath of fire.

And the breath of fire is you know a way and a form of centering that is used in different forms of yoga.

But I'm using it now as a form of balance and a form of transformation.

Because I want you to use the breath of fire to blow out this candle.

And what you're going to find is everybody's candle will go out at a different time.

It will eventually go out.

But at first it's going to seem like that trick candle because you've been holding on to that energy for so long.

Take a deep breath and release three,

Two,

One.

And so the breath of fire is listen to the sounds that I make coming from my belly moving up through my throat and out of my mouth.

I'm forming my lips as if I'm blowing out a candle.

It's like a whoosh like that.

So if you can imagine that.

So I take a deep breath and my stomach remember is poking out and I whoosh as I bring in my stomach with that forceful move the breath comes out of my mouth.

So try it.

Inhale into your stomach and then breathe whoosh like that.

Exactly.

So the candle's still burning.

So follow me with this rhythm if you choose.

Keep that going.

So now as you're doing that the candle is wavering but it's not going out.

So we're going to increase the speed of the breath of fire until that thing goes out.

And once it goes out it's out.

It's all up to you.

Keep going.

Keep going.

If you can.

If you've already stopped.

Fantastic.

Keep going.

You feel that heat rising in your body and the candle is eventually out.

And when it does take a deep breath relaxing your hands,

Relaxing your body.

This time sit in your stomach.

And when it does take a deep breath relax your hands,

Relax your body.

And when it does take a deep breath relax your hands,

Relax your body.

This time sit in your chair and just be.

Breathe.

Where's your focus?

Manage.

Manage.

Breathe.

Fill in the following statement.

I choose to allow only fill in the blank in my life now.

I choose to allow only fill in the blank now.

This is our repackaging stage.

We're repackaging that energy.

So you take the opposite of what you let go of,

Whatever vibrates for you and you fill in that blank.

If it was woundedness and pain you can claim health and wholeness,

Whatever that is for you.

But claim it now.

I choose to only allow blank in my life.

Now once you have that statement,

Breathe it in and out for five breaths.

So that will be ten repetitions.

Breathe it in.

Breathe it out.

Breathe it in.

And put your hand on your stomach.

Inhale as you expand the stomach.

Exhale as you contract the stomach.

And the monkey mind management,

One of the things,

Continue to do that.

One of the things that we can use to find balance and clarity is oming.

Just simply the primordial vibration of life is this said to be ome.

But what I can tell you is that it's an awesome vibration to use in the following way.

So as you're breathing I want you to listen to this idea,

I want you to begin to see your statement as one of those bands that run across your TV.

You're watching TV and then on the bottom there's a whole script that's running,

Right?

And so I want you to see this script running across the screen of your mind right now with your statement.

See the words actually.

You know I totally,

I absolutely only accept in my life now.

I only allow whatever there is.

I absolutely only allow now.

So see that on the screen of your mind for a moment.

See if you can build that.

Still breathing into your stomach.

Now that you have that on the screen of your mind you'll be very,

Very focused now because I'm going to invite you to do some deep oming when I instruct you.

And with this running across the screen of your mind it's sending the vibration of that energy and that thought all through your consciousness and all through your everything so that you become the place where that happens.

And so see it across your mind.

Take a deep breath and exhale three,

Two,

One.

Next big belly breath right now.

Inhale deeply.

Open your mouth and om.

Find your new breath.

So demonstration wise there are two ways you can om.

One is them through the throat and one is through the belly.

Through the throat in my opinion is only halfway there.

And so a throat om sounds like this.

Om.

That's where I'm letting the air move right into my throat.

But a belly om,

I'm making sure it comes from my diaphragm and then it moves through my chest into my throat.

And by the time it gets there it's absolutely rushing into a level of total vibration.

So let's do it again.

Inhale.

Exhale three,

Two,

One.

Inhale deeply into the belly.

Deep,

Deep,

Deep,

Deep.

Open your mouth and let it out.

Om.

Find your new breath.

Find your new breath.

So demonstration wise there are two ways you can om.

It's so good now it's time to add the meat Inhale deeply,

Exhale,

Three,

Two,

One.

Find your new breath.

You're doing absolutely beautiful and powerful and deep and transformative work.

We've moved through the letting go process,

The repackaging process,

And now we're moving into the commitment process.

So find your breath and fill in the following blank.

Breathe.

The same word you used in the last statement is going into this statement,

But in order for the reality of that statement to become yours,

You have to become the receiver of it even before it comes your way.

You must become it.

You must become a runway,

Smooth and ready and receiving for the landing of the aircraft of your highest good.

And so with that,

Fill in the following blank.

Breathe.

I choose to become the place where it happens.

I choose to become the place where it happens.

I choose to become the place where it happens.

Breathe that in and out for three breaths.

That's six times,

Inhaling it and exhaling it.

And when you get through,

The rest is up to you.

Oh,

Mindful one.

Thank you.

Reviews

Incredibly transformative, thank you.

Thank you ☺️ I really get emotional after doing this meditation and realised my passion,positivity and hopefulness in my life

Wonderful! I am going to recommend this to someone else who struggles. It should be listened to more than once. Very helpful and classy.

WOW just transformative thank you so much!

Solid. Smart. Great way to start your day and set your focus. Clean out some old junk.
Cheers!

Great breath work!

Will listen again, and again...

Liked the process. Felt the change.

I have been struggling with expired thoughts and habits, & this shifted my perspective in a new way. God bless ~

Thank you! I like this a lot. Gonna make this a regular. Superb. Kudos. Namaste

Great meditation!

Thank you so very much.

Woooow, THIS is so powerful! Thank you.

May have to repeat this.......but perhaps it took on the first round.
As Queen of monkey minds I THANK YOU ‼

That was awesome & interesting. I absolutely loved it!

Really nice work here.

Concerned about the fast pace at first. So glad I continued. Perfect pace for this informative, effective practice! Surprised & pleased with this very different approach. New favorite. Will look for more from this brilliant teacher. 😌

Just terrific! Practical techniques present clearly with time to practice.
Thank you. I will revisit this!

Excellent all around guided management for the "monkey mind" with very clear, well paced instructions. Very pleasant voice and nice sense of humour. Useful visualization for letting go of that which does not serve us. Was able to enter a deep state of meditation after listening to this. Thank you!