The cacophony of our inner dialogue can often feel overwhelming. This constant chatter, a stream of thoughts, judgments, and reflections, significantly influences our mental health. Understanding and managing this inner dialogue is crucial for achieving mental well-being. One powerful tool to tame the tumult within is meditation. Here, I want to explore how our inner dialogue impacts our mental health and how meditation can help.
Navigating Urgent and Long-Term Care: A Parallel with Asthma Inhalers
When my friend shared struggles with depression, I was asked about my meditation routine. It made me pause because, truthfully, I've embraced meditation so fully that I've never really stopped to think about how to articulate my process and explain it with words. But before getting to that, my instinct was to focus on the more urgent need – my friend’s wellbeing at this exact moment.
I asked: “What fills your cup? What energizes you?”
Within the answers, I was observing for one that is achievable with ease more instantly. In fact, there are two (2) types of care – urgent and long term – when assessing our happiness. These types of care work in the same manner as asthma inhalers (which is important to me since I have asthma).
Reliever Inhalers (Urgent Care): These inhalers, also known as rescue or quick-relief inhalers, are designed to provide immediate relief during asthma attacks or when symptoms suddenly worsen. Reliever inhalers are crucial for managing acute symptoms such as wheezing, coughing, and shortness of breath, providing rapid relief during emergency situations.
Controller Inhalers (Long-Term Care): Controller inhalers, also referred to as maintenance or preventer inhalers, are a cornerstone of long-term asthma management. Unlike reliever inhalers, which provide immediate relief, controller inhalers are used regularly to control inflammation and prevent asthma symptoms from occurring in the first place. Controller inhalers are akin to long-term care strategies, such as regular check-ups, medication adherence, and lifestyle adjustments aimed at maintaining a healthy life.
Applying the Concept
Drawing parallels between asthma inhalers and types of care, we can see that both urgent and long-term approaches play crucial roles in managing our health effectively. Reliever inhalers offer immediate relief during acute asthma episodes, much like seeking urgent medical attention for sudden health crises. On the other hand, controller inhalers focus on long-term prevention and management, mirroring the importance of consistent, ongoing care in maintaining overall health and well-being.
Understanding the Inner Dialogue: A Prelude to Inner Peace
Then among the answers received, the objective is to work towards making the answer a reality for the day – a priority. After our cup is filled again – and we are no longer in “urgent mode”, we can start thinking about the next day – the next step which is understanding our inner dialogue.
I love nature and being close to a water source to re-energize myself.
Camping is a bootcamp for my soul.
I also love removing myself from stimulus in order to get clarity and focus on what aligns with my happiness.
The Impact of Inner Dialogue
Stress and Anxiety:
Negative self-talk can amplify stress responses, making us feel overwhelmed and anxious. It often involves catastrophizing and focusing on worst-case scenarios.
Self-Esteem: Persistent negative inner dialogue can erode self-esteem, leading to feelings of worthlessness and depression.
Decision Making: A chaotic or negative inner dialogue can impair decision-making abilities, causing indecision and self-doubt.
Recognizing the patterns in our inner dialogue is the first step toward improving mental health. This awareness allows us to challenge and change negative thought patterns.
Having a negative inner dialogue is not wrong – it shows we are humans.
Recognizing the dialogue is the crucial part as it provides data and information on our needs.
Meditation as a Practice:
Some people describe meditation as a practice involved with focusing the mind and eliminating distractions to achieve a state of mental clarity and emotional calm.
I personally do not view it this way. It is not about “eliminating distractions”.
In fact, I welcome distractions if they are present. For me, it is about observing my body, mind, and soul. It is about syncing myself to my frequency so I can listen attentively.
In other words, it focuses on being present in the moment. It encourages awareness of physical responses in our body, thoughts, and feelings.
This is a drawing I made to represent my self-discovery and meditation journey.
How I meditate:
I am learning to be comfortable with uncomfortable feelings.
I told my friend the following:
Before I start to meditate, I make a mental note of my tasks for the day (so, I can focus on my inner self and not my conscious self) and make a plan to manage the tasks I realistically can achieve today while still creating space for at least one item designed solely to fill my cup. Then, I start on the floor, on the bed or on the couch – lying down, eyes closed with a hand on my heart. I observe the physical movements of my body and pay attention to the topics of my mind.
It’s not about finding answers to questions I thought of.
Its about getting knowledge from my body/mind about my needs. How my body moves inside me and reacts - all are signs and clues.
I listen to my body talking.
Our body talks to us first or at least in the beginning.
Then with time, we can ask questions and observe reactions in us.
But in the beginning, it’s just about getting to know who we are.
Practical Meditation Steps:
I like to follow a feeling when I meditate.
Whenever a feeling is living through me physically or mentally – I meet it.
I let it introduce itself to me – recognize it, give it the space it deserves, and validate its existence as being a clue to the status of my subconscious. This is how I align my consciousness with my subconscious – and ground myself in the truth of my being.
I open my eyes slowly when I feel calmer – usually, when I meet a feeling, or an emotion and I let it express its origin to me – let is express its existence – the dance stops. The feeling or emotion achieved its purpose (communicate with my conscious self) and retreats. At that time, I take a moment to notice how I feel before returning to my day.
Note to self:
While my inner dialogue can sometimes be a source of stress and anxiety, it also holds the potential for fostering resilience and positive self-regard. Meditation offers a practical and effective way to manage my inner dialogue, promoting a state of peace and mental clarity. By incorporating meditation into my daily routine, I can cultivate a healthier relationship with my thoughts and emotions, paving the way for a more balanced and fulfilling life.
I embrace my journey of self-discovery with patience and compassion. I understand that each moment of mindfulness brings me closer to inner harmony and well-being.
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