Probably on more than one occasion you realized that you are immersed in an internal dialogue that does not end, it is as if it were a broken record that repeats itself infinitely and all you want is for it to end once and for all. It is something that has happened to all of us, mainly when we have to solve a problem or are going through a very stressful situation.
However, the problem with this type of internal dialogue is that it is not beneficial, it is not that conversation that we have with ourselves when we want to solve a problem, it is rather an annoying voice that continually reminds us of negative things that we would like and should avoid. It is that voice that tells you that you will not achieve what you propose or that stops you and prevents you from acting by showing you a catastrophic picture.
In these cases, it is better to silence the internal dialogue, cleanse the mind. How to do it? Buddhism and its ancient techniques come to give us a hand.
Eliminate unwanted ideas by controlling your breathing
An excellent strategy is to focus on your breathing. When you realize that this unhealthy dialogue has started, go to a quiet place and focus on your breathing. Close your eyes and slowly take in the air through your nose, hold it, and then exhale it even more slowly through your mouth. Focus on the way your chest moves with each inhalation and exhalation.
Strive to make each inhalation and exhalation always longer. Meanwhile, notice how your mind is clearing and a feeling of tranquility fills you. If you prefer, the first few times it may be helpful to mentally repeat a mantra to yourself each time you exhale: “I am calm,” “my mind is empty,” or “I feel relaxed,” whatever you prefer.
Each person will need different times to be able to reach that state of mental tranquility, it usually takes a little longer the first few times but later, when you have practice, you won’t even have to go to a quiet place, you can do this breathing exercise even in an office full of people.
The first few times you may notice how unwanted ideas try to sneak into your mind. It’s normal, don’t pay too much attention to them and continue with the exercise.
The anchoring technique
Another technique to silence internal dialogue is to create an anchor. That is, we have to ensure that when we make a simple movement, our unwanted thoughts disappear as if by magic, to do this we have to establish a connection between movement and ruminative ideas. But we better go by steps:
1. Find an idea that worries you and that usually turns over in your head over and over again. Let it take control of your mind, unleash that inner dialogue that you previously wanted to silence.
2. Focus on that monologue, feel how much it bothers you, experience all the sensations it provokes in you. You’ve done it?
3. Now just quickly flatten your tongue against the bottom of your mouth and see what happens. You will surely have noticed that the internal dialogue was silenced, at least for a few moments. Enjoy that feeling of mental emptiness.
Good! Now all you have to do is practice frequently until you manage to create a conditioned reflex that you can use anywhere, whenever those unwanted thoughts attack you.
Obviously, you can use any movement as an anchor that helps you quickly cut off the sequence of thoughts; there are those who find it successful simply by clicking their tongue. You will have to find the right movement for you.
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