Harnessing the “monkey mind” for mental clarity
How can we tame the restless “monkey mind” and feel more empowered? By understanding how to direct the default mode network (DMN) and harnessing the power of meditation, we can find balance and inner peace.
Thoughts are things
It’s often believed that “thoughts are things.” Napoleon Hill said, “Thoughts are things, and powerful things at that, when they are mixed with definiteness of purpose, persistence, and a burning desire.” Our thoughts deeply impact how we feel and act. We’re said to have about 60,000 thoughts a day, with 80% being negative and 95% the same thoughts we had the day before (National Science Foundation, 2005). So, how do we control our thoughts when they are so quick and reactive?
The “monkey mind” and the amygdala
The “monkey mind” is often used interchangeably with the amygdala (an almond-shaped area of the brain that deals with emotional processing and memory). Originally, Buddhism used the term “monkey mind” to refer to restless and chaotic thoughts. Similarly, the amygdala mediates our various emotions and is part of a larger brain network called the limbic system. The amygdala and limbic system sense danger in our environment and play a key role in emotional control, learning and behaviour.
The amygdala controls fear. We may interpret certain images or noises to be dangerous. If we see the same images again, the amygdala causes us to feel similar fearful emotions. As well as controlling fear and anxiety, the amygdala also plays a role in:
🐒 learning through reward or punishment
🐒 processing unconscious learning (like tying up our shoes)
🐒 interpreting someone’s intentions when they talk or act
🐒 emotions we connect to memories
🐒 learned behaviours connected to addiction
🐒 aggressive emotions
The default mode network (DMN)
The default mode network (DMN) is a system of connected brain areas that oscillates at low frequency during a passive resting state when someone is not focusing on external stimuli (Raichle et al., 2001). When we introspect (daydream, contemplate or think of the past or future) we activate the DMN. When a person is awake, the DMN is also active. How this “resting wakefulness” is directed can influence the “monkey mind.”
When we’re depressed we may ruminate more, focusing on the negative aspects of our day. This can lead to the DMN to be used in maladaptive ways. Research shows that too much mind-wandering can lead to unhappiness, whereas those who focus on the present moment experienced an increased level of happiness and satisfaction.
In contrast, if we direct our daydreaming through activities like meditation this may increase communication between certain networks in the brain (including the DMN), helping brain function, cognition controls and greater resilience to stress.
Meditation and self-awareness
We often use negativity bias (focusing on negative information and experiences over positive or neutral ones) for daily survival. Meditating helps us escape the negativity cycle by allowing us to see each negative thought without believing in it. We can then expand awareness and other ways of perception.
Consciousness (being aware of and responsive to one’s surroundings) sometimes feels like a stream of thoughts that we get swept up in, until we are lost. By meditating we can ride the tide but course-correct when we notice negative shifts, moving towards more enlightening directions.
Back-to-breath meditation allows us to focus on our breath. We allow for mind-wandering and then come back to the breath. If this is too difficult, you may choose a word or feeling to keep us grounded (e.g. “calm, confident, clear”). We can set a timer and simply get into the flow of a simple back-to-breath- meditation (not expecting the mind to be clear, but practising coming back to the breath/ word/ desired feeling).
3 benefits of meditation
Purification: when we meditate we enter pure awareness. Sat Chit Ananda (eternal bliss consciousness) is a Sanskrit term that refers to the experience of realising unity and wholeness of all existence. Although we may only experience a few moments of bliss when meditating, we can learn to expand this through practice and switching off our automatic “monkey mind.”
Being a witness: meditation allows us to be a witness to thoughts. It’s common to react rather than respond when stressful situations arise. The more we meditate, the more we can understand how to add mindful awareness at stressful times.
Interrupt the pattern: when we meditate we may notice our comfortable familiar stories. Often negative thoughts keep us stuck but because they feel so real we don’t look for alternative ways of thinking and being. When meditating, we can start to interrupt the pattern and step out of the loop. Alongside meditating we can create a sudden mental shift when we notice negative cyclical thinking. This includes:
🐒 snapping our wrist with an elastic band
🐒 a sudden deep breath in and out
🐒 a snap of the fingers
🐒 a buzzword such as “stop”
Once we practice pattern interruption we can then practice telling ourselves more uplifting stories.
Harness the “monkey mind”
The constant chatter of the “monkey mind” is often negative and repetitive. Meditation creates mental space, allowing us to observe and interrupt these cycles. By practising self-awareness, we become more mindful of our “resting wakefulness” and learn to manage mind-wandering, focus on the present, and find greater fulfilment.
Treat the “monkey mind” with curiosity and use positive or neutral self-talk, like “There goes my monkey mind again,” or “I’m distracted, but I choose to focus.” This non-judgmental approach helps calm the mind, build confidence, and make choices that align with our best selves, one step at a time.
TL;DR
🐒 The "monkey mind" refers to restless, chaotic thoughts often driven by the amygdala, which controls fear and emotional responses.
🐒 Directing the default mode network (DMN) through meditation can help manage mind-wandering, reduce negativity, and increase happiness.
🐒 Meditation and positive or neutral self-talk create mental space to observe and interrupt negative thought patterns, harnessing self-awareness and inner peace.
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