Why Silence Can Feel Agitating, by Cortland Dahl

POR QUÉ EL SILENCIO PUEDE RESULTAR PERTURBADOR
--por Cortland Dahl

A mediados de la década de 2010, investigadores de la Universidad de Virginia realizaron un experimento ahora famoso. Pidieron a estudiantes universitarios que se sentaran en silencio durante tan solo 6 a 15 minutos, a solas con sus pensamientos: sin teléfono, sin libro, sin nada. Muchos participantes lo encontraron tan incómodo que optaron por aplicarse descargas eléctricas leves en lugar de quedarse quietos.

¿Qué pasa aquí?

Cuando la mente no está ocupada, la red neuronal por defecto (RND) del cerebro suele entrar en acción. Esta red, que conecta regiones como la corteza prefrontal medial y la corteza cingulada posterior, está muy involucrada en el pensamiento autorreferencial: repasar arrepentimientos del pasado, preocuparse por el futuro y reforzar una historia mental del "yo".

Por eso no hacer nada puede resultar perturbador: saca a la luz todo el parloteo de fondo que normalmente mantenemos a raya con actividad y distracción constantes.

Pero aquí es donde la cosa se pone interesante.

Investigaciones de Norm Farb, de la Universidad de Toronto, y otros en neurociencia contemplativa, han demostrado que cuando las personas practican la presencia, su actividad cerebral cambia drásticamente.

La red neuronal congénita (RND) se silencia, lo que implica menos rumia y diálogo interno narrativo.

La actividad aumenta en las redes sensoriales e interoceptivas, incluyendo la ínsula, que registra estados corporales internos como la respiración, los latidos del corazón y las emociones.

Este cambio a veces se describe como pasar del yo narrativo al yo experiencial: de pensar en la vida a experimentarla directamente.

Aún más notable: estos cambios no son solo momentáneos, sino habilidades que se pueden entrenar. Y, como suele decir Richard Davidson, con la práctica sostenida, pueden convertirse en rasgos en lugar de estados fugaces; lo que significa que el cerebro aprende a descansar de forma más natural en la consciencia, incluso cuando no se está meditando.

Preguntas semilla para la reflexión: ¿Qué opinas de la idea de que la configuración predeterminada de nuestro cerebro tiende a centrarse en el pensamiento autorreferencial, y cómo te identificas con la experiencia de este parloteo mental cuando te encuentras sin distracciones? ¿Podrías compartir una historia personal que ilustre un momento en el que pasaste de estar atrapad@ en el yo narrativo a experimentar la vida con mayor plenitud en el momento presente? ¿Qué te ayuda a cultivar el hábito de la consciencia del momento presente para que tu cerebro pueda pasar gradualmente de la rumia a descansar de forma natural en un estado de consciencia abierta?

Cortland Dahl es investigador, autor y meditador.

Cortland Dahl is a researcher, author and meditator.

Seed Questions for Reflection

What do you make of the notion that our brain's default setting tends to focus on self-referential thinking, and how do you relate to the experience of this mental chatter when you find yourself without distractions? Can you share a personal story that illustrates a time when you transitioned from being caught up in the narrative self to experiencing life more fully in the present moment? What helps you cultivate the habit of present-moment awareness so that your brain can gradually shift from rumination to resting naturally in a state of open awareness?

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Add Your Reflection

10 Past Reflections

Usha

Nov 16, 2025

So true. I believe that thinking process is really good. It is exhaustive when it is taken negatively. Like if i make a mistake, I need to reflective myself so I do not have any regrets. If I am in difficult phase of my life, I will work on how to resolve. If someone deceives, is it end of my life, I have think of how do I work to come out it. When my dad passed away, I felt i hit rock bottom. It still pains when I think of it. But, then how can I forget if I will be vulnerable, I will make my husband and child vulnerable too. Besides, dad would never like to see me unhappy. Thought process helps us to come out of our worst situations. For me, I am grateful to god that I am still alive and have my loved ones around. This is my greatest happiness rest anything can be resolved.

Allie

Sep 5, 2025

Totally agree about the habit of self-referential thinking that seems to “compete” with the restful state that arises after long-term meditation and contemplative movement practices

Lmsena

Sep 4, 2025

I am able to identify with this experience. I can't relate to this 'self-referential' thinking! To wander around is the mind's nature. It is not as though the mind works on a reference of its own. If it does, training that self-referencing is the key. It is the jugglery of words that confuses me. Same goes for default mind! To me it looks to be a matter of training and regulating the mind towards the path of righteousness and free will. I will seek more input on this understanding.

Pat Hardy

Sep 2, 2025

We can all spend a lot of time thinking about things in the past (a realm in which we can do nothing to change,) or mutter about any number of things we're displeased with presently, but the thing to remember is that it is we,the thinkers, who determine those thoughts, floating haphazardly in our minds. No one drills a hole in our brain and pours thoughts in. WE allow which thoughts to entertain or bounce out...and we can do so by using our own brand of censorship. Nothing about the past can be done, unless there is some means of making a wrong right, but we can control the present moment. My little trick is this..."If it's a thought that troubles me, I imply say...O.K. I see you!!, followed by a fervent 'Goodbye!'" With negative irksome thoughts that plague me through and through, I counter with a "So what?" which allows some positive thoughts to take their place. The older I get, the wiser I get,...happy to say, but the older I get, the less time I have, so I truly want t... View full comment

David Doane Sep 4, 2025

I don't feel I have control over or am the gatekeeper of the occurrence of all my thoughts. It seems like many thoughts just come. I do feel I have control over what I do with those thoughts, though even that is sometimes hard to implement.

Anil Pandit

Sep 2, 2025

Chanting a "Mantra" along with any activity, (for example while just washing my hands), has helped to keep focus on present moment.

Haia

Sep 2, 2025

When walking in ravine I have more open awareness.Noticing how my brain shifts from scanning for danger to more perception of sound of water after the rain.when I sit there is more of the five senses sight,smell touch and also interospation of my breath ease ,feel temp,,wind or cloths on my body more being in the moment.more choice of awareness and gratitude for the trees,..

Hitesh

Sep 2, 2025

The brain tends to chatter randomly mostly about stupid things. This means that the brain and thoughts are not in my control. And that's why I am just living aimlessly.
And there are those who can control their thoughts and their chatter and they can program their brain to think positively and reflect deep and these people are able to be creative and constructive and artistic and also make big changes to their life and to those people around them.

David Doane

Aug 29, 2025

I agree with Dahl that the brain tends to move to self referential thinking when not better occupied including to be off duty. I find that tendency to be worst when I wake up in the middle of the night and am awake enough to slip into thinking about things to do, worrying, regretting. When I succeed in focusing on what I am experiencing in the present and let go of the thinking, I move into a semi-meditative state that is calm and I fall back to sleep. Sometimes the mental chatter dominates and I don't fall back to sleep. Some activities that help me cultivate the habit of present awareness include paying attention to what I am experiencing in the moment, paying attention to what I am feeling in my body, allowing myself to let go of tension where I find it, focusing on my breathing, saying a mantra. When awake during the day, I'm pretty good at present awareness, and I have valued that and practiced that for a long time.

Jagdish P Dave

Aug 28, 2025

It is very hard for the mind to be quiet, clear and steady. It is engaged in rumination, wandering, thinking about the past and the future. The brain circuits are affected by the wandering mind. When we meditate our wandering mind rests and settles down. With sustained practice of meditation as Professor Richard Davidson says our brain learns to settle down, even when we aren't meditating. When we practice being present, the brain activity shifts dramatically. The sympathetic branch of our nervous system settles down and our parasympathetic nervous system becomes active creating a relaxation response.
My daily life practice of mindfulness meditation and belly breathing practice helps me to be aware of my distracting thoughts and emotions and that helps me to be free from my self-generated grips of distractions. A quiet, clear and compassionate mind is a healer.
Namaste.
Jagdish P Dave