Why Silence Can Feel Agitating
शांति से बैठना क्यों बेचैनी महसूस करा सकता है? द्वारा कोर्टलैंड दहल2010 के मध्य में, वर्जीनिया विश्वविद्यालय के शोधकर्ताओं ने एक वर्त्तमान में-प्रसिद्ध प्रयोग किया । उन्होंने कॉलेज छात्रों से कहा कि वे केवल 6 से 15 मिनट तक शांति से बैठें, अपने विचारों के साथ अकेले—न कोई फोन, न किताब, कुछ भी नहीं। कई प्रतिभागियों को यह इतना असुविधाजनक लगा कि उन्होंने स्थिर बैठने के बजाय खुद को हल्के बिजली के झटके देना पसंद किया।
यहाँ ये क्या हो रहा है?
जब मन व्यस्त नहीं होता, तब मस्तिष्क का डिफ़ॉल्ट मोड नेटवर्क (DMN) सक्रिय हो जाता है। यह नेटवर्क—दिमाग के उस आगे के हिस्से है, जो स्वयं से जुड़े विचार, निर्णय लेना और सामाजिक सोच में काम करते हैं , और दिमाग के बीच–पीछे के हिस्से जो स्मृति, आत्मचिंतन और भविष्य/अतीत के बारे में सोचना नियंत्रित करते हैं , —को जोड़ता है और आत्म-संदर्भित सोच में गहराई से शामिल होता है: जैसे अतीत के पछतावों को दोहराना, भविष्य की चिंता करना और "मैं" की अपनी मानसिक कहानी को मजबूत करना।
इसीलिए कुछ न करना बेचैन कर सकता है—यह उस मश्तिष्क में चल रहे निरंतर वार्तालाप (बकबक) को सतह पर ले आता है, जिसे हम आम तौर पर लगातार गतिविधियों और ध्यान भटकाव से दबाए रखते हैं।
लेकिन यहीं से यह रोचक हो जाता है।
टोरंटो विश्वविद्यालय के नॉर्म फ़ार्ब और चिंतनशील तंत्रिका विज्ञान , यानि ध्यान और मेडिटेशन का मस्तिष्क पर असर के विज्ञान, के अन्य शोधकर्ताओं ने दिखाया है कि जब लोग वर्तमान में रहने का अभ्यास करते हैं, तो उनकी मस्तिष्क गतिविधि में गहरा बदलाव आता है।
डिफ़ॉल्ट मोड शांत हो जाता है, यानी दिमाग में कम जुगाली (बार-बार सोचना) और कम आत्म-वार्ता (अपने आप से कहानियाँ बनाना या मन ही मन बातें करना) होती हैं। .संवेदी (इंद्रिय-संबंधी) और आंतरिक अनुभवों को पहचानने वाले नेटवर्क्स में गतिविधि बढ़ जाती है—जिनमें इंसुला भी शामिल है, जो हमारे शरीर की आंतरिक अवस्थाओं जैसे सांस, दिल की धड़कन और भावनाओं पर नज़र रखता है।" इस बदलाव को अक्सर ऐसे समझाया जाता है कि हम कहानी बनाने वाले 'मैं' से अनुभव करने वाले 'मैं' की ओर बढ़ते हैं—यानी जीवन के बारे में सोचने से हटकर जीवन को सीधे जीने और महसूस करने की ओर।
और भी उल्लेखनीय बात यह है: ये बदलाव सिर्फ क्षणिक नहीं होते, ये सीखे जा सकने वाले कलाएं हैं। और जैसा कि रिचर्ड डेविडसन अक्सर कहते हैं, निरंतर अभ्यास से ये क्षणिक अवस्थाओं के बजाय स्थायी गुण बन सकते हैं—यानी आपका मस्तिष्क जागरूकता में स्वाभाविक रूप से विश्राम करना सीख लेता है, जब आप ध्यान नहीं भी कर रहे होते हैं।
चिंतन के लिए बीज प्रश्न : आप इस धारणा को कैसे देखते हैं कि हमारे मस्तिष्क की डिफ़ॉल्ट सेटिंग आत्म-संदर्भित सोच पर केंद्रित होती है, एवं आप अपने मश्तिष्क में निरंतर चल रही बकबक के उस अनुभव को कैसा मानते हैं जब आप अपने आपको बिना किसी अन्य मन बहलाने वाले कार्य के बिना पाते हैं ? क्या आप कोई व्यक्तिगत कहानी साझा कर सकते हैं जो उस समय को दर्शाती हो जब आप कहानी वाले स्व में उलझे रहने से आगे वर्तमान क्षण में जीवन का पूर्ण अनुभव करने की ओर बढ़ गए ? आपको वर्तमान क्षण की जागरूकता की आदत विकसित करने में आपको किस चीज़ से मदद मिलती है, ताकि आपका मस्तिष्क धीरे-धीरे जुगाली से हटकर खुली जागरूक अवस्था में स्वाभाविक रूप से विश्राम कर सके?
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?
Add Your Reflection
10 Past Reflections
On Nov 16, 2025 Usha wrote :
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.
Post Your Reply
On Sep 5, 2025 Allie wrote :
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
Post Your Reply
On Sep 4, 2025 Lmsena wrote :
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.
Post Your Reply
On Sep 2, 2025 Pat Hardy wrote :
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]
1 reply: David | Post Your Reply
On Sep 2, 2025 Anil Pandit wrote :
Chanting a "Mantra" along with any activity, (for example while just washing my hands), has helped to keep focus on present moment.
Post Your Reply
On Sep 2, 2025 Haia wrote :
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,..
Post Your Reply
On Sep 2, 2025 Hitesh wrote :
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.
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.
Post Your Reply
On Aug 29, 2025 David Doane wrote :
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.
Post Your Reply
On Aug 28, 2025 Jagdish P Dave wrote :
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
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