Guided Meditations
Quieting the monkey mind
In meditation, as soon as you decide to sit quietly, you find the monkey mind. This doesn't have to be a difficulty. This is what the mind does; it thinks all the time. Don't try to ignore this; don't try to stop it. Just watch while it happens. You will often find places to smile. Just don't get trapped in the story or trying to answer the question.
Sometimes, I find that the monkey mine is just too loud and distracting. This is when I find guided meditations to be helpful. They are also handy when beginning a meditation practice.
At first, I used the Headscape app. This is excellent for learning basic meditation techniques and getting comfortable with the form. Many other things in this app can be useful.
Many people use the 10% Happier app by Dan Harris. Here you'll find both secular and Buddhist guided meditations. It also offers talks and interviews with prominent figures in the meditation world.
A few of my friends have used the Calm app and have been very happy with it.
The two guided meditations that I depend on are:
A simple guide through open awareness that I find helps the mind focus in a directed way, and moves the monkey mind to the back. I use this when I am caught in some story in my mind or when I am dealing with an emotional event, such as the death of a friend.
The other is:
When life events are overwhelming and I'm unable to find relief, this meditation is genuinely outstanding. It is also easy to remember and to do on your own, although Thay’s voice is comforting. This is entirely secular.
There are undoubtedly many other apps available to you. I recommend conducting a Google search on the podcast host, and then, if that person appeals to you, consider giving the app a free trial.
I am happy to research and provide my opinion on any other guided meditations you discover.
It is handy to have some favorites and rely upon them when learning or when things are difficult.
The monkey mind can learn to be relaxed, although it never truly disappears. As you progress in your practice, you can develop a better relationship with the monkey mind.
Sound meditation is a significant part of my practice. When my mind is distracted, I find that it helps keep my attention focused on the present moment. My favorites are the ones by Sonic Yogi on Inside Timer. They consist of Tibetan bowl music accompanied by an underlying binaural beat and last for a variable duration. He also has two gong meditations that are different from what you might expect. There is a 70-minute version that has been very effective when I have insomnia.
These are options for you to explore. Have fun!