To slow your thoughts, watch your thoughts. Just notice them. Don’t judge, analyze or otherwise engage with them. You have opened the door to an unsupervised classroom full of nine-year-old boys. Watch them.
The father watches his son play with his toys. His attention goes to the boy, not the toys. In like manner, we watch the mind, aware of but indifferent to its laddish fascinations.
Don’t get involved with your thoughts. Let them come. And let them go.
You’ve been called in to help fix a dysfunctional workforce in a small manufacturing plant. The owner of the plant asks you to take a position on the catwalk so that you have a good view of how the workers perform their duties and interact with each other. At the end of the day, the owner checks in. You say: “Everything is fine. There is no problem.”
To settle the mind, observe the mind.
The ego is who I think I am. It is a limited, temporary and entirely mind-based sense of self. So men say: “I am a millwright.” Or, “I am a stay-at-home dad.” But we are not the roles we play. Marlon Brando did not tell people he was a mafia don. On examination, we find that the question “Who am I?” can only be answered in the negative, e.g., not this, not that. We concede one all-purpose exception to a blinking list of negative statements: “I am an actor.”