Calm Your Monkey Mind: 7 Tips to Quiet Mental Chatter

Do you ever feel like your mind can’t rest? Like you’re constantly swinging from thought to thought? And this endless treadmill of thoughts leaves you feeling confused and completely depleted?

Yeah, me too. We’ve all been there. More than 2,500 years ago, Buddha called this the “monkey mind” and the name has stuck around ever since.

We all have moments when we can’t seem to make out a clear thought.

And it’s so easy to see why. We’re constantly bombarded with information and messages from everywhere. Family. Work. TV. Internet. Social media. You get the idea. As a result, our ideas and thoughts can blur together, crowding out others to the point where our minds are full of competing, unusable content.

Buddha was a master of using meditation to drown out the monkey mind, but that’s not the only way you can reclaim your mental clarity and solitude.

7 Ways to Shut Up Mental Chatter for Good

1. Acknowledge mental noise

Too often, our minds start racing without us consciously realizing it. We become use to experiencing jumbled thoughts and constant chaos, so much so that we think this way of living is normal. And that means we don’t do anything about it.

If you want to work toward conquering your mental chatter, you must first acknowledge that it exists. Each time your mind starts to become noisy, address it. Acknowledging that your mental clarity is a bit off balance is the first step in bringing more calm to your life.

Mindfulness means giving intentional attention. Be present in the moment. Simply observe and do not judge. Just be. By strengthening your moments of clarity, you strip away the power that your mental chatter has over you. And that helps you better tame it.

2. Speak your worries

Putting your thoughts into spoken words is very powerful. Spoken words carry an energetic vibration that perk up the ears of the Universe. When you speak what’s on your mind and in your heart, you’re putting these thoughts out into the Universe, diffusing the strength of your worries (especially when replaced with glimmers of gratitude).

When negative thoughts start to cloud your mind, take control of them simply by speaking them with intention and conviction. It also helps to write your thoughts on paper three times and then say them out loud three times (or more if you feel the urge).

When you do, try to conjure that thought back into your mind. You may find it now holds less power over you so you can reclaim your mental peace.

Now replace each thought with a moment of gratitude. When we are in a true state of gratitude, it is difficult for any other competing thought to enter that space.

Why does this help? Humans have more than 50,000 separate thoughts every single day. Wow, right? You may not even fully realize all the “heavy” that’s weighing on your mind. Sometimes, your brain just needs a release. Giving words to your worries is an easy way to do this, allowing you to shift and refocus on the positive.

3. Find something fuzzy

Animals are used in therapy for a variety of reasons. And they work wonders in helping to quiet your mind, too. (Psst…and it only takes 5 minutes.)

When your mental chatter is roaring, take 5 minutes to pet, brush and love on your pet. Or play a game like fetch or tug of war – anything to keep your pet engaged with you for those 5 minutes.

This boosts your brain’s endorphins and gives you the mental energy to focus. (Plus, your pet’s gonna love it, too!).

No pet? No problem. Watch a few funny animal videos on YouTube to lift your spirits and calm your monkey mind.

Expecto Patronum Your Thoughts

4. Recall a strong, happy memory

Remember that scene from Harry Potter where Harry has to recall a happy memory in order to cast the Patronus Charm?

Well, this is kind of like that.

When your mind is in a spin cycle, finding a shiny moment in your life can help you drown out the rest, especially when negative thoughts are muddying the waters.

Take a deep breath and reach deep down to find a happy memory. It could be something that made you happy when you were a child, a special milestone like your wedding day or birth of a child – anything that brings a genuine smile to your face.

Fill your entire mind with that memory and hold onto it. Let the sheer happiness of it completely fill you. The more you practice, the better you’ll get. And the less power old, negative memories will hold over you.

5. Listen to uplifting music or healing chants

It’s no secret that music can affect how we feel and perceive our world. But when it comes to tuning out the mental chatter, it’s important to choose the right music.

Chanting has been shown to help you focus and create feelings of peace. It pulls you into the moment through its unique rhythms and tones. You become consumed by the sounds, helping you to leave the rest of the world behind.

Native American healing chants, Gregorian monks and popular compositions like Miserere Mei can all help quiet your mind and regain your rhythm.

Not your thing? Choose music that resonates with you. The important takeaway is that the music needs to be positive and uplifting. For me, Toto’s Africa does it. Every. Single. Time.

6. Focus on empty space

When our minds are swirling endlessly, focusing on nothing can feel like a much-needed vacation. This can be easier said than done…that is, until now.

One of the most effective ways to practice this method is to find an object in a room and focus on the empty space to the side of it. For example, if you’re looking at a clock on the wall – shift your focus to the blank wall space to the right or left of it.

Study this space for about 30 seconds from about 5 feet away. Keep in stillness, not saying or thinking any thoughts to yourself. When finished, you may feel more balanced and relaxed.

7. Engage in rhythmic movements

Of course, there are physical benefits to exercise, but it can also help cut through all that mental clutter, too.

Many simple exercises, such as jumping rope, jumping jacks or doing basic bicep curls, can be effective after just a few minutes. The goal is to focus on the movement itself rather than anything else surrounding you.

It’s been well documented that exercise naturally boosts your mood and releases feel-good hormones that can also quell any negativity or stress. Also, it’s easier to give in to negativity when your body is idle, so adding movement throughout your day can help keep those feelings at bay. Starting to feel the negative Nancy’s come on? Get up and get moving.

These are just a few ways to quiet that mental chatter. Just like your body, your brain needs a break, too. Giving it some much-needed downtime can help you feel rested, rejuvenated and refocused.

How did these tips work for you? Let me know in the comments.

With love and light,

Hope