We have all experienced the monkey mind before. The worksheet describes it as a term understood in Buddhism for the chattering, restless, indecisive, and unsettled nature of the mind. We slip into it quite subconsciously until we get better at noticing the tendency, and it looks different from person to person: for some it is worry about other people’s opinions, for others it is ruminating about the past or worrying about the future.
This exercise is an invitation to witness the monkey mind mindfully and to reflect on where you tend to get stuck. In outline, you might:
- Note, with compassion and without judgment, the places where your mind tends to get trapped, such as work, money, health, or what others think of you.
- Sit comfortably, take a few deep breaths, and let the breath be your anchor.
- When you notice the mind has wandered, step back and watch the thoughts and feelings as an observer, asking what thought is so captivating and what the energy of these “monkeys” feels like.
- Send an inner smile to the monkeys, imagine releasing ruminating thoughts on an exhalation, and come back to the breath between thoughts.
- Continue for ten to fifteen minutes, or as long as feels comfortable, then take three full, deep breaths before opening your eyes.
The reflection questions ask what kinds of thoughts showed up as monkeys and how it felt to send them compassion and release them. If worry or rumination feels constant or heavy, this practice complements professional care without replacing it, and a doctor or therapist can help.
