Stop internal dialogue audio. Technique for turning off internal dialogue

Why turn off internal dialogue?
Have you ever experienced how your thoughts stop listening to you and get confused? Have you been lying at night without closing your eyes, constantly thinking about plans, about expected consequences, about the possible future, getting lost in the most incredible guesses? We've all experienced this, and the feelings associated with this kind of mental activity are far from pleasant. We can't rest, we don't sleep, we rush through emotions at breakneck speed and we get up completely exhausted. We are tormented by our own thoughts that seem to be unstoppable...

Sojal Rinpoche says the purpose of meditation is to stop internal dialogue, and this is extremely beneficial. Meditation serves as a counterbalance to the wild rush of unruly thoughts that deprive us of mental peace.

Beyond the thought process lies another level of consciousness called the true mind. The deep ocean is not waves at all, but a short time rippling its surface. Equally, the breadth and spaciousness of the true mind is very different from the constant play of thoughts, which, as we well know, rush through, agitating our mind. This method will allow you to grasp the difference between true mind And thinking mind. Use a traditional Buddhist image for meditation - contemplate the image of the endless ocean. Watch the waves ripple across it. Waves never calm down because they are inherent in the very nature of the ocean. But you can identify your mind with the vast depths and the waters that rest there. Title Dalai Lama, worn by the chief minister in Tibetan Buddhism, means Great Ocean.

Techniques for achieving inner silence

To become more aware of the higher mind, we need to develop awareness of the space beyond the stream of thoughts. This awareness is developed by observing the contents of the mind from the perspective of an outside observer. So sit down, close your eyes, turn your attention inward and just focus on what is happening. Watch your thoughts arise. Do this from the perspective of an outside observer. To learn how to stop internal dialogue, allow the thoughts that arise to flow freely. Observing how thoughts rise and fall, float and roll back, allows you to see the line that lies between the thought that is in consciousness - and consciousness itself. Such detached observation develops spatial perception, which is the beginning of awareness, the germ of inner vision. Finding inner space by stopping the internal dialogue often involves new and joyful discovery. Calmness in this space appears as a blissful rest. Recognizing the distinctive properties of thought and space shows us the difference between temporary And permanent, the basis of the mind and its activities. In addition, we can learn to determine when to think and when to rest. Ideally, we should achieve a state where the internal dialogue stops instantly with one effort of will.

Practice stopping thoughts

You can find space in your mind in the following ways. Sit down and begin to meditate, becoming aware of the thoughts that arise. Follow them as an outside observer. Concentrate your attention on the point between the eyebrows, literally feel it with your eyes. Start looking for that brief moment that separates a thought that leaves and a thought that arises. Watch this moment and prolong it. Gradually enter the space between thoughts. Rest in this space. Observe the difference between mind and thought, ocean and wave. Meditate on connecting the breath with the moment of spatiality.

Sojal Rinpoche states: “When you exhale, you leave along with your thoughts. Each time you exhale, you allow mental tension to subside and thereby loosen its grip. Feel how your breath dissolves into your body. The internal dialogue will stop without effort. Each time you exhale and before you inhale again, you will notice that tension disappears in this natural pause. Rest in the pause, in its open space, and when you naturally begin to inhale, do not concentrate particularly on the inhalation, but continue to rest your mind in the opened pause.”

This is the path towards new opportunities, which is the opposite of narrowness of perception and dogmatic thinking. When we lose the ability to open, we seal up the mind itself and bury the chitta within us. Spatiality appears as an open window through which the light of enlightenment can pour in. An open mind is full of life, and it can look and see. An open mind is able to perceive the light of enlightenment.

How to stop thoughts?

A very important ability that allows you to accumulate energy and not waste it is the ability to stop the uncontrolled running of thoughts. This is not a simple matter at all. After all, some questions constantly arise in your head, problems are solved, forgotten facts are remembered, future activities are planned, a dialogue is conducted with an imaginary interlocutor, etc. and so on. Thoughts don’t leave you alone for a second! Moreover, many people, even in their sleep, cannot stop the work of their “word mixer” - they worry about something, scream, and toss and turn. There is no real rest even in a dream! And so on throughout life, which is noticeably shortened due to lack of rest from thoughts.

“Word mixer” doesn’t just distract our attention, it actually takes away our vitality, our energy. If we think a lot about a person, then we unconsciously direct our energy towards him. If we think that everything is very bad and will only get worse, then we give energy to the “egregor of an unhappy life,” and he will try to make sure that you can fully enjoy depression and all the troubles that accompany it. Therefore, the ability to control your thoughts is very important quality for a successful person.

The classics of various spiritual teachings talk a lot about the need to manage the state of your mind. For example, Roshi Phillip Kapleau, in The Three Pillars of Zen, writes: “Most people never think of trying to control their consciousness, and unfortunately this fundamental exercise remains outside the scope of modern education, is not integral part what is called the acquisition of knowledge."

One of the first steps on the way spiritual development Zen is about developing the ability to concentrate and stop the racing of thoughts. Complete stopping of the racing of thoughts is the ultimate goal of many Eastern spiritual schools. For example, the highest phase in yoga is called “samadhi” and is translated as “highest spiritual insight, ecstasy, trance, superconsciousness.” Samadhi can only be achieved through long meditations, as a result of which the racing of thoughts stops for several hours and a person, in a state of complete emptiness, comes into direct contact with the inhabitants of the invisible world. But to learn to stop the racing of thoughts for several hours in a row, you need to practice a lot. Most people don’t need such extremes, so let’s look for other ways to curb our restless mind.

Methods for stopping racing thoughts

How to stop thoughts?

There are many ways and techniques to stop the racing of thoughts. Conventionally, they can be divided into four large groups.

1.Methods of crowding out thoughts (with other recurring thoughts).

2.Methods of concentrating attention on some object.

3.Methods of using mental images.

4.Methods of switching attention.

Let's look at each of these groups in more detail.

Displacement methods

The essence of the “repression method” is to replace the chaotic running of random thoughts with repeated repetition of the same phrase or a certain sound combination. In Eastern spiritual schools, similar sound combinations like “o o u m m” or “oum mane padme hum” are called “mantras”. If you repeat the same mantra for a very long time, for several hours, you can steadily move into an altered state of consciousness, in which a person begins to experience unusual abilities And strong contact is established with the inhabitants of the invisible world.

Prayers “work” in approximately the same way in Christianity - it is well known that only long and frantic (i.e., concentrated and highly emotional) repetition of prayer leads to the desired results (cleansing the soul, enlightenment, receiving help). You can try this method to stop the racing of your thoughts by repeatedly repeating to yourself the mantra “o o u mm” or some kind of prayer, or do the already familiar “forgiveness meditation”; in Reiki we practice Gassho, when we turn all our attention to touch middle fingers in palms joined together. It also works great to suppress uncontrollable racing thoughts. Practice - and you will “kill three birds with one stone”: stop the “word mixer”, strengthen your energy and cleanse yourself of accumulated experiences.

As soon as you notice that your “word mixer” has started again, start repeating any of the formulas of this meditation. For example, this one: “With love and gratitude, I forgive this life and accept it as it is. I apologize to life for my thoughts and actions regarding it.” In order to learn to stop your “word mixer” when necessary, you will need to make some effort. Experience shows that the first results appear in those who have been engaged in repressing unnecessary thoughts every day for 20-30 minutes at any time. free time in two weeks.

As a result, you should learn to enter a state of complete absence of thoughts for 5-10 minutes (then they will appear anyway, and this is normal).

Methods of concentration

The next method of “concentrating attention,” also widely used in teaching in many Eastern spiritual schools, requires focusing attention and continuously observing any object or process. This could be a point on the wall, a picture or a drawing (special drawings for concentration and meditation are called “mandalas”), or it could be your internal process: breathing, blood pulsation, etc. For example, in Zen Buddhism, one of the first exercises is counting your own breath.

At one of the Club classes, I talked about the method of establishing the boundaries of your body: touch and direct your attention to left leg, on the right, on the arms, head, etc. - feel the boundaries of your body, this will help you be “here and now.”

Methods of using mental images

You can stop the flow of thoughts and get rid of their uncontrolled running by using various mental images. For example, you can imagine that you take an eraser and “erase” all the thoughts in your head with it. As soon as a new thought appears, immediately pick up an eraser and erase it. Either you sweep it with a broom, or you erase it on your mental screen with a cloth. An image that produces excellent results is when you “fill” your head with a viscous “liquid”, such as liquid gold. Not a single thought can emerge in it - it fades away as soon as it begins to appear. For the best effect, use the Golden Ball meditation. Such exercises are usually performed with eyes closed, solely in order not to catch other visual images.

Methods for switching attention

They are the simplest and most often used in Everyday life, but consist of loading your mind with controlled thoughts instead of uncontrollable thoughts. For example, when you shake a rattle over a crying baby, you are using the technique of switching attention. Previously, the baby was focused on a problem known only to him and loudly demanded its solution. But then you shook the rattle, and his attention switched to a new stimulus. He began to think about it, and old problem and forgot.

This technique works just as effectively for adults, especially when you use it to redirect the attention of another person who is immersed in his own problem. How to use it? Yes, very simple. If you are tired of your interlocutor's long verbal outpourings, then ask him a question so that he forgets what he just said, i.e. The question should touch on a topic that is important to the interlocutor. For example, if your friend talks long and tediously about what a scoundrel her husband (or friend) turned out to be and you are tired of it, then ask her unexpectedly: “Are you sure you turned off the iron when leaving home?” Or: “Where did you get the hole (or stain) on your new sheepskin coat?” Most likely, after this she will run to look at her sheepskin coat, and her husband will be forgotten. You will probably be able to stop her “word mixer” using this method.

Choose your “switch”

The last method can be strengthened if you choose a certain “switch” in advance, i.e. a topic to which you will consciously shift your attention if necessary. It is best if it is some very fun and pleasant event in your life. Or just a humorous statement that can put you in a cheerful state in any situation. In this case, along with a shift in attention, there will be a devaluation of the problem that your “word mixer” has just successfully savored. Thus, you will disconnect from the egregor of “unhappy life” to which you just gave your vitality.

A quick way to stop thoughts
Tatiana Elle

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How to learn to fall asleep within one minute

Many people cannot fall asleep for a long time at night, thinking for hours about the eternal. Or about a fly on the ceiling. I also suffered from insomnia until I learned special equipment breathing, which helps me fall asleep within a minute.

Don't get me wrong, this technique is not anesthesia that knocks you out on the spot. It requires long and constant training to develop calming reflexes in the body. Be that as it may, even for beginners, this technique will help reduce stress and reduce the time it takes to fall asleep.

To begin, place the tip of your tongue on the roof of your mouth, on the ridge behind your front upper teeth. Then, with closed mouth, inhale through your nose for four counts, hold your breath for seven seconds and then exhale loudly, making a whooshing sound. Watch your tongue carefully - it should always be in place. Repeat this exercise several times without a break.

In this technique, breathing speed is not important, the main thing is to maintain the proportion of stages 4:7:8.

Inhale for 4 seconds

Hold your breath for 7 seconds

Exhale for 8 seconds

Relax

The effect of relaxation and peace caused by this exercise will increase significantly with time and practice.

Dr. Andrew Weil, professor and best-selling author, says to get the most benefit from this technique, do this exercise at least twice a day for eight weeks. A month after starting training, the exercise should be performed in eight repetitions.

This technique is used to reduce stress, anxiety and even the desire to smoke and eat something harmful. The next time something upsets you and tries to knock you down, stop for a second, relax, do the exercise and only then react to the situation. You will be surprised at your calmness and clarity of thought. As already mentioned, this technique also helps you fall asleep quickly at night.

The reasons for this effect are simple. As we all know, our breathing quickens during excitement, but this also works in reverse side- Frequent and shallow breathing can cause feelings of stress. Oxygen, of course, is a necessary component healthy body and mind, but it is also important HOW we breathe.

Like everything in this world, this technique takes time and practice to achieve the best results, but if you are willing to dedicate just a minute a day to doing this exercise, you will be amazed at how easy it is to control your emotional state.

Thus, internal dialogue is a mechanism for maintaining projections. A continuous process of reminding ourselves of which nail, which projection we have hung on. And when someone tells us that our projection here is wrong, we get scared and begin to defend ourselves, with all our might - even to the point of bloodshed - proving that it is THIS projection and no other that should hang on this cloud. Maya, the world of illusions, is the creation of internal dialogue.

Let's take the mechanism of supplying the body with oxygen - breath. The system works properly without any participation of our consciousness. The child is not taught to “breathe” - he breathes instinctively. Most people never have to ask questions about how they breathe in their entire lives. The need for oxygen increases - breathing becomes more frequent. The need drops - breathing becomes even again. Everything is simple and everything works on its own.

However, sometimes breathing still fails. This usually happens in stressful situations when a person is in danger - physical or psychological. And here two opposite reactions are possible - holding your breath, leading to fainting, or, conversely, rapid breathing associated with a panic type of reaction, also leading to a disruption in the functioning of consciousness.

There is probably a logic to both types of reactions. The animal, unable to escape or resist the predator, hides and freezes. Complete silence and stillness are the last chance for survival. Accordingly, breathing at this moment is also subordinated to the task of survival - it should be as quiet and unnoticeable as possible, even to the detriment of the body’s current needs for oxygen.

On the other hand, a panic reaction dictates completely different behavior. Breathing quickens, oversaturating the body with oxygen, which, apparently, is required to escape or physically fight back the attacker. Here too, clarity of consciousness is sacrificed to the more important task of survival.

Normally, such defensive reactions in humans occur very rarely - in situations that are truly extreme for the body or psyche. Getting the average person to faint or panic is very, very difficult. But imagine a weak, nervous and extremely timid person who faints even from an unexpected loud sound or panics at the sight of a spider on the floor.

It is obvious that in this case the body’s protective reactions do not correspond to the level of real danger. And even more than that, these excessive reactions themselves become a great danger. You can faint on the stairs and break your neck, and in a panic attack you can chop off your leg while trying to kill a spider with an ax. And from this point of view, we understand that the self-regulating respiratory system, which has not yet required any conscious intervention, in some special cases still needs additional control.

A person in a fainting state needs more oxygen, and is taken to Fresh air. A person in a panic is allowed to breathe into a paper bag in order, on the contrary, to reduce the oxygen content in the blood. Simple logical actions aimed at aligning breathing and returning a person to consciousness.

If we are talking about an example of a sick person who gets scared very easily and loses his inner balance, then his respiratory system will work in critical mode almost constantly, and this in turn will further cloud the consciousness and make it even more vulnerable and unbalanced. Thus, he will be in a hazy, semi-fainting state almost all the time. And such a person should probably learn to control his breathing... in addition, of course, to dealing with his general vulnerability and instability.

And from here we can draw an obvious parallel with internal dialogue, which is also essentially a natural instinctive mental process, but which, like breathing, can enter a critical mode of operation, leading to clouding of the mind.

And now the most important thing. In a breathing situation, we extremely rarely see a person fainting from clapping their hands or falling into real panic at the sight of insects. Serious disturbances in breathing occur infrequently and, as a rule, are still associated with truly life-threatening situations. Therefore there is no global problem, which deserves special attention.

But in the case of internal dialogue, the situation is completely different - here we can extremely rarely meet a person who is not in a semi-fainting state all the time!

The average person spends most of their life in a state of heightened psychological threat, and in response to this, their internal dialogue operates in critical mode all the time. Physically dangerous situations in our modern life very little. With the modern development of hygiene and medicine, there are also very few physically sick people. But the psychological danger is real! — awaits us at every corner. Almost all people spend their lives in constant fear and worry about themselves. And psychologically healthy people , in the absence of any mental hygiene in our modern society , also very, very little. This means that for almost everyone around, the internal dialogue does not work in a mode that could be called normal, natural, and completely without noticing it, most people live their lives in a permanent semi-fainting state. Constant intoxication and confusion taken for.

universal norm And it is precisely this agitated, painful, self-obsessed internal dialogue that needs to be “stopped.”

And yet this does not imply a complete “stopping of breathing.” At least at the stage of psychological work, a fairly simple and understandable skill is required to regulate internal dialogue and the ability to consciously resist one’s mental attacks of panic. First of all, you need to learn to stop bursts of mental activity that are senseless and unjustified from a practical point of view. In other words, you need to learn to turn off your psychological defenses in situations where in reality there is no threat to mental survival, but there is only a threat of the collapse of your illusions. Because illusions are a disease, and their destruction is a cure. Painful, bitter, disgusting, but medicine.

Recognizing the problem is the first step to solving it

Recognizing internal dialogue. As with everything in life, right asked question contains half the answer. The problem with internal dialogue is that no one identifies it as an independent mental process and does not see its stupefying influence.

On average, it seems to a person that he “thinks” in this way - he thinks about the situation, looks for a solution. But internal dialogue and thinking are completely separate processes.

A person with a bad back is forced to limit his movement in order to avoid pain. He does not carry weights, tries not to bend over, and can only sleep in one position. But since he sees many other people with healthy backs, he is well aware that his bad back is not the norm, but a problem, an illness that limits his freedom. He realizes the painfulness of his condition, and therefore it is completely natural for him to seek a solution to this problem - healing. Whether there is such a solution or not is a separate conversation, but what is important now is that awareness of the problem is the first and necessary stage in solving it.

If everyone around him walked crookedly, our patient would have much less chance of recognizing his condition as abnormal. He would not be able to identify his illness as a disease, which means he would not have the question of how to cure it. And where there is no question, there is no solution.

The problem with blinding internal dialogue is precisely this - practically no one identifies it as a neurotic symptom, as a manifestation of their mental illness. Everyone around is constantly talking to themselves and even the interlocutor is chosen so that he is a grateful and comfortable listener to their inner outpourings. The best interlocutor is the one who can integrate and support the internal dialogue of another person. Carnegie wrote exactly about this: if you want to please a person, support him where he needs it most - in his internal dialogue, in his attempt to deceive himself, calm him down and forget. A great starting point for friendship and love.

So, before we talk about stopping the internal dialogue, you need to recognize it as your internal crookedness, and stop confusing its work with constructive thinking and recognize in it the process of continuous self-justification and self-intoxication.

Only after this can a question arise inside and a real interest in how to stop this mess. Alcoholics Anonymous is not stupid. The first and main step to solving a problem is recognizing the existence of this problem. And the problem of internal dialogue differs from alcoholism only in that permanent psychological intoxication is universally considered a norm that does not require any intervention. So the first task - realize your internal dialogue as a separate independent mental process, and see what function it performs in our inner life. The big difficulty here is that internal dialogue is carefully disguised as thinking. When talking to himself, a person believes that in this way he is thinking about the situation and looking for a way out of it. But upon closer examination, it turns out that most of the time he is busy with something else - he is not looking for a solution to some practical problem

, which he faced, but the opportunity to get out of the situation with the least psychological losses.

This tendency to frantically look for an excuse for oneself and to replace this search with a real solution to the problem should be discovered and identified first of all. It must be seen with complete clarity that most of the time the mind is not concerned with how to cope with the practical tasks of life, but with how to get away with it. Ensuring the safety of ideas about oneself is what the head is constantly occupied with. And thousands of kilocalories, which would be enough to correct the mistake, are spent on proving to oneself one’s innocence and innocence, avoiding responsibility, and avoiding admitting the bitter truth about oneself.

Once this mechanism is discovered and identified, half the battle is already done - all that remains is to eradicate the habit that has been formed over years and decades.

From a technical point of view, tracking down internal dialogue is not that difficult a task. Here it is important to discover two extremes - a state of relative internal silence, when the mind is not busy solving the problem of psychological survival, and a state of cloudiness, when the same questions and answers are obsessively scrolling through the head, in search of a painless way out of the situation.

The first condition happens to everyone. Some people have it more often, some less often, but you can still usually find it in your life. Characteristic feature This state is inner silence and peace. This is an uncolored state of balance in which there is no particular contentment or dissatisfaction with oneself or the environment. Not joy and not sadness, not apathy and not inactivity, not stupor and not blackout - a calm, active, conscious state.

Based on the fact that internal panic arises in a situation of psychological threat, internal silence can be “heard” in a situation of psychological safety. Depending on general mental stability, the circle of psychological comfort for a person can be wider or narrower. For this, some people need to go to the deep forests for a month, while others will feel completely safe even in a noisy company. That is, you can calculate your zone of complete psychological comfort and use it to get a good taste of the state of muted internal dialogue.

Another good opportunity to find yourself in silence for a while - When the body is overloaded with physical effort or, for example, illness, there is very little energy left for ordinary mental activity - psychological problems themselves recede into the background. This is why many people like to push themselves so much - go to the mountains, go to the gym, dig beds and the like. Physical activity takes energy away from the head and acts in exactly the same way as alcohol - it makes you forget about your worries and problems. That is, the second possibility is to give yourself unusually great physical activity and then carefully observe the state of your non-working head. It is usually perceived as very pleasant relief and carefreeness - also characteristic signs of a quiet internal dialogue.

Another option is complex coordination exercises. Take a stool, stand on its edge so that your heels hang in the air, and maintain your balance in this state. If it's too easy, close your eyes. If this is easy, stand on one leg. And so on - complicate the task for yourself exactly to the point where you can still cope with it, but this requires your full concentration. After a couple of minutes, you can stop and listen to your inner state - it will be very quiet, because we cannot perform two tasks at the same time - coordinate complex movements and think complex thoughts. Either one or the other.

In general, there are a lot of purely techniques and tricks on how to find yourself in a state of inner peace and silence for a short time. And this is quite enough to get a good feel for what it’s all about. we're talking about . As already said, usually this state seems very pleasant, comfortable and much more natural than the usual everyday tension and busyness. But it is impossible to maintain this state with all sorts of technical tricks - every time you will find that inner silence and heightened awareness flow through your fingers, dissipate and be forgotten, as if nothing had happened.

Consciousness plunges into the usual drowsy, semi-fainting state.

But at the first stage, the task is not to maintain silence and awareness at all costs, but to recognize two of your possible states - silence and the usual internal hubbub, which, among other things, turns into hysteria if any kind of hysteria arises. this is an additional psychological danger. See the second extreme - on the one hand, it is simpler, because it is a more violent and more frequent occurrence in life ordinary person, on the other hand, is more difficult - because it is in a state of heightened anxiety that it is difficult to even remember the meaning of the task. At the moment of activation psychological defenses memory and logic fail, and even if you remind yourself that you need to take a closer look at your internal dialogue, this task will seem abstract and meaningless - a running hare has no time to carefully examine the work of its paws - it needs to save a life!

But still, if you are interested in this question, then it is not so difficult to discern the work of your internal dialogue. To do this, you don’t need to delve into yourself for years or practice meditation. It is a daily and continuous process, just like breathing. And the difficulty is only in starting to pay attention to what eludes him precisely because of its naturalness.

Go for it. Get to know your inner dialogue. Observe and document when and what you talk to yourself about. Understand when your internal dialogue escalates and when it subsides. Follow the direction of your “reasoning” - what exactly you are trying to do and what answer you will arrive at. And if enthusiasm overwhelms you, start a diary and try to write down your internal dialogue - be your own stenographer. The result will probably surprise you.

This task is as simple and as important as the ability to assess the level of your alcohol intoxication at a social gathering. After all, many people get drunk more than they should, not because they are such alcoholics and are so eager to pass out, but precisely because they do not realize how poisoned the body is already. Without realizing the level of your intoxication, it is very easy to cross the line, after which you will feel very ashamed of yourself.

It’s the same with internal dialogue or internal tension - it’s very important to clearly understand your level of psychological intoxication, because if you don’t keep track of it, it’s very easy to mess things up and create a bunch of problems for yourself out of the blue. Half the problems in life would disappear if you learned to detect the distortion of your perception.

When a person is drunk and knows it, he will not make serious decisions, realizing that important issues require a sober approach in the literal and figurative sense. If he is drunk and does not realize it, then anything can happen. It’s the same with internal tension - it has no less of a distorting effect on decisions made and actions taken than alcohol. And psychological intoxication in this sense is even more dangerous than physiological intoxication, since it is more difficult to admit it to oneself, and the distortions it introduces are more subtle and at the same time more harmful.

Now let’s look again at where and how it manifests itself in everyday life. Because this task does not concern only seekers of spiritual truths, but is a common problem for everyone, regardless of their type of activity and lifestyle.

Firstly, all kinds of skill. It is impossible to achieve serious—masterful—results in any activity without learning to enter a state of inner silence. This is usually not taught specifically, at least until it becomes a matter of life and death or very big money, but having trained in any activity for a long enough time, a person will sooner or later naturally learns to fully concentrate on his lesson. Which, as we have already said, means repressing and muffling the internal dialogue - there is simply no energy left for it.

Good example— sport. Not light jogging in the morning, but playing sports with the goal of achieving maximum results for yourself. Running a marathon is difficult, but to push yourself to the limit, simple strength and endurance are not enough - you need the ability to concentrate all your resources on one main effort. And if you train in such concentration long enough, this will gradually lead to the development of a specific ability to temporarily disconnect from all your internal squabbles and stop all unnecessary internal negotiations.

If you ask an athlete who knows how to give his all, what was happening inside him when he was in his “ring,” it turns out that he literally didn’t “think” about anything. And, most likely, he will even add that there is no time to think THERE: if you think, you will lose. And yet, his brain was working all the time - calculating and solving the task at hand to the fullest extent of its capabilities, it’s just that this work bears little resemblance to the usual mental deliberation of one’s problems. An athlete-chess player competes precisely in the ability to think, but at the same time his normal internal dialogue must be stopped during the fight. Try to feel what we are talking about here - this is very important. Thinking is not the same as internal dialogue!

In order to concentrate all your efforts on one practical task, you need to learn how to perform a very complex mental somersault, which almost no one ever learns purposefully. Namely, you need to learn to put your personality out of brackets, to distract yourself from YOURSELF, your significance, your personal problems, your anxieties and doubts. At least temporarily and in a separate narrow area of ​​activity, you need to learn to enter a state of internal balance and “self-confidence” - that same state when there is no need for psychological protection, and therefore no internal dialogue.

Thus, any real mastery presupposes the presence of a stable ability to stop internal dialogue and maintain a state of silence for a sufficiently long period of time. When they say that at some point a fighter in the ring “gave up”, and that although he is still fighting, he has already lost psychologically, this is a fixation of the moment when he lost concentration and his internal dialogue resumed. Of two masters of equal technique, the winner will be the one who can hold his breath longer and remain silent.

Secondly, creativity. Only again, we are not talking about that stupid activity when the newly-minted owner of a smartphone expresses himself by photographing garbage dumpster flowers, but about serious and complex internal work, when through refined technology (see skill), the most subtle emotional experiences find their way out and expression.

If in the matter of general technical skill we are talking about reaching the limit of physical, mental or some other capabilities, then in the matter of creativity we are talking about the limits of sensitivity and perception. To hear a sound or smell on the verge of perception, you need to completely quiet down, become silence. Only from this silent state can one discern the most subtle, the most beautiful and the most important nuances internal melodies.

Well, if the internal TV is turned on at its usual volume, then the entire creative process will be reduced to the expression of the crudest and most superficial neurotic experiences that will not cause trepidation in anyone except the same unbalanced individuals, confused from within. All self-expression here will be nothing more than an expression of one’s own complexes, and the price of such creativity is zero point, tenths.

Thirdly, relationships with people and psychological problems. Any conflict This is an internal dialogue that has burst out. Any long-term resentment is a looping self-sustaining internal dialogue that could be stopped at any moment. And even being in love with another person is also just an internal dialogue.

Not a single psychological problem can exist without the support of internal dialogue. Moreover, it is created by him. This means stopping these mental torments leads to the instantaneous evaporation of all psychological problems at once... however, when resuming the dialogue with oneself, they just as easily condense back. Therefore, temporarily stopping the internal dialogue in itself is not enough to get rid of mental problems. We need bigger guns!

Stopping internal dialogue

Stop valve for brains

So, let's move on to, actually, technical side question. We started by training the skills of recognizing internal dialogue and its current intensity. This alone is enough to slightly reduce its intensity.

And if you approach the matter with interest and enthusiasm, then carefully studying the content of your conversations with yourself over a sufficiently long period of time is likely to lead to many valuable discoveries about yourself and a noticeable strengthening of your inner balance.

This is our second task - the general muting of internal dialogue, as a result of extensive psychological research of one’s experiences, fears, doubts and - most importantly!- ways to escape and protect from your demons. In essence, this is ordinary psychological work that can be performed by anyone. in a convenient way- explore your internal dialogue, monitor your feelings and experiences, analyze your behavior, go to a psychologist, in the end. All means are good if they lead to the expansion of consciousness. And the fewer illusions and secrets from oneself, the less the need for psychological protection. This should all be obvious by now.

Theoretically, having brought this work on oneself to the limit, one can expect that no additional tricks will be required - the dialogue, and with it the whole world, will sooner or later stop by itself. In this sense, you need to understand that stopping the internal dialogue is not an end in itself, but a practical procedure that allows you to speed up this very process of general psychological development. That is, there is no point in trying to shut up your chatter just to shut up your chatter and be happy about it. From this position we will consider our task further.

Two elements count here: the skill of stopping internal dialogue and, relatively speaking, accumulated internal silence - the experience of being in a state of inner peace and balance.

Accordingly, efforts should be made in these two directions. The skill itself can be developed by any of the thousands possible ways . Google the query “techniques for stopping internal dialogue” - any option that seems reasonable and convenient to you personally will do. The trick here is different. There is no achievement in turning the volume knob when the TV is turned off; the whole difficulty is in mustering the courage to turn off the volume when the TV is broadcasting about something that you think is vitally important and interesting. That's where

main difficulty

- is to stop wanting to listen to what you usually really, really want to listen to! internal dialogue is not that it is not realized and not that the techniques for stopping it are so difficult and mysterious.

The main problem is that we really want to continue talking to ourselves. Psychological defenses are not something that “happens” to us against our will, it is something that we trigger within ourselves and turn on at full volume.

We are keenly interested in our own personality and its status, and as long as this interest dominates, we will go out of our way to talk to ourselves, because this is the only way we can maintain the illusion of self-importance. While we are self-obsessed, we need internal dialogue. And no secret Tibetan techniques will help stop internal chatter. Either the person realizes that it’s time to free himself from illusions and self-deceptions, or he simply walks in circles... even when he tries to practice techniques for stopping the internal dialogue, because he will do this only when there is nothing interesting on TV. That is, when we have learned to recognize internal dialogue, we need to take the next and even more important step - learn to recognize our own wish

persuade and deceive yourself with the help of this very dialogue. We need to discover our motives for continuing to subject ourselves to self-hypnosis. And if at this stage you feel even a little sick of your game, you can move on.

From here we must conclude that it is possible to talk seriously about the problem of stopping internal dialogue only at a certain stage of the development of consciousness, when a person already understands what trap he has driven himself into, and that the only way out of it is to stop lying to himself. From this moment on, a person will truly be ready to challenge his internal dialogue as the main tool of self-deception. Otherwise, you can fight your internal chatter for as long as you like - there will be no practical sense in it. So, in the first place we must have a conscious and stable motive with a clear understanding of why and why the internal dialogue should be stopped. And then it’s a matter of technology

— we monitor bursts of our neurotic activity and stop it in any suitable way. The option of standing on one leg with your eyes closed is quite suitable. If this is too easy, put the most expensive and beloved vase on your head - you will definitely have to shut up so as not to break it.

Firstly, the stronger the internal surge, the more difficult it is to stop it and the longer it will take to maintain a state of internal silence. In the simplest cases, it is enough to simply detect these protective processes and immediately disable them. But in more complex and painful situations, much more effort and time may be required. This is the very skill that you need to develop in yourself - the ability not to listen to your TV, which is broadcasting a breaking news release that is vital for you. And if it takes an hour to stand on one leg to gain balance, then so be it. Next time, all other things being equal, it will be easier.

Secondly, successfully turning off the neurotic process is an excellent achievement, but it does not eliminate the need to work on mistakes. Having reached a calm state, you need to carefully figure out what exactly happened - what knocked you out of balance, what sore spot was touched, what illusion “ringed.” Well, and further on the list is the usual planned psychological work in the wake of a discovered internal breakdown. Without this, you will have to wait much (!) longer for the onset of “happiness” in the form of stable peace and balance.

And the more often we practice such gross conscious intervention in the work of our psychological defenses, and the longer we remain in a state of inner silence each time, the easier it is for us to do this each time, and the more natural the state of inner peace becomes for us.

Behind the scenes, we still have a stop to the internal dialogue of a deeper level, but we can seriously approach this task only by solving the problem of the first - socio-psychological - level. And for those who have solved it, it will not be difficult for them to figure out what to do next.

Inner dialogue is mental noise that is very disruptive when concentrating on breathing during meditation. These are thoughts like electric trains, because of which our attention is carried away after them. Calming the mind is a difficult task.

Let's start with the fact that HP is a very energy-intensive process. It’s one thing when we think about or look for a solution to a situation, it’s another thing when we chew over yesterday, old grievances, anxieties, think up conversations, scold ourselves, prove something to others, etc. We spend energy on moving, breathing, digesting food, communicating, sex, etc., that is, on obvious natural processes, unconsciously. We also spend energy on unconscious processes, let’s call them of a more subtle order. Constantly chatting inside ourselves, we build a picture of the world and rigidly fix it. We explain to ourselves why the world is such and such, we add new impressions, sensations, and build schemes. VD is a consequence of a clearly formed human perception system. What has grown has grown. But it is also important to know that VD is a constant drain of our energy.

Stopping the internal dialogue serves not only for the successful implementation of any magical practice. The consequence of the ability to stop it will be improvement interpersonal relationships and strengthening of creative abilities, due to the weakening of the existing Treaty and the increased energy of the upper chakras.

What does internal dialogue look like? A spontaneous movement of thoughts, the so-called “mental noise,” constantly occurs in your mind. Even with a quick glance at any object, associative chains are activated and the process of thinking about nothing begins. A person thinks, goes through some options for something, reasons, drives situations away. But the output is completely zero. Even the reason for the activity is lost in a second and the thought goes nowhere. All this resembles aimless chatter in a large unfamiliar company.

Try not to think about anything for at least twenty seconds. Without preparation and without stressing about the thought “you don’t have to think.” After twenty seconds you will discover that the thought process has not gone away and has continued throughout the entire time you were “not thinking.” On top of that, in most cases the work of internal dialogue is duplicated by articulation. You can pay attention to the involuntary pronunciation of your thoughts, accompanied by corresponding micromovements of the tongue and lips.

Conditions for stopping internal dialogue

To begin with, you need to step back a little from your consciousness and, from the position of an outside observer, try to catch the moments when new thoughts arise. It is also advisable to catch the points of transition from one thought to another. Almost all techniques for stopping it are based on a good understanding of the functioning of internal dialogue and the ability to monitor the occurrence of unwanted thoughts.

External factors are also important for practice. It is desirable to have a separate room with a minimum of extraneous stimuli, such as light, noise, voices, etc. In addition to the fact that you will not be distracted, the spontaneous work of internal dialogue is more noticeable in the absence of obvious reasons for thoughts to arise.

It is advisable to take a horizontal position. Next, you need to relax, using the relaxation techniques available to you and give yourself the mindset to complete the practice. It is easiest to practice stopping internal dialogue in the morning, immediately after waking up, but the most effective practice is before bed.

First method (for the smart ones)

We pass into the state of “observer” and perceive our consciousness detachedly, monitoring the occurrence of spontaneous thoughts. When they appear, you need to extinguish these thoughts with a gentle push of consciousness, under no circumstances turning the process of detection or extinguishing into an independent mental one. Thoughts such as “some thought has appeared - now I’ll stop it” are also internal dialogue. Intention and pre-set must work. It is advisable to learn to remain in this state of inner silence for at least three to four minutes. Next, a transition to a state of altered consciousness (SIS) is possible, and internal silence will be maintained independently.

After repeatedly successfully achieving SIS with complete internal silence, it makes sense to tune into this state, like a beacon, and develop a code phrase or mudra that will be associated with this state. When using it, achieving a state of inner silence will occur noticeably faster.

Second method (for the cunning)

It is necessary to concentrate your consciousness on performing monotonous mental work that occupies the entire sphere of attention. We create the thought form of a blue cube. The cube rotates slowly. The main thing is not to let it out of your sphere of attention for a moment and not to lose your attunement to all aspects of the thought form - color, size, shape, smoothness of rotation. In this way you can also achieve the desired state.

Third method (for the strong)

The simplest and most complex at the same time. Stopping internal dialogue occurs through willpower. We just silence our inner voice. With developed willpower it can work out.

The fourth method (for the patient)

In time with our breathing, we begin to count to ourselves from 1 to 100. If during the counting process at least one extraneous thought comes, we begin the countdown again. And so on until the result is achieved. Then you can increase the score to 200 and so on. The result should be the achievement of a state of silence that does not require effort to maintain it.

Fifth method (for the wise)

You can use the Zen practice of illogical and paradoxical images - koan. A large number of them can be found on the Internet. By focusing our mind on the koan, we drive it into a state of stupor. With sufficient concentration, there should be no extraneous thoughts.

Stopping internal dialogue without special conditions

All previous techniques required specific conditions for their implementation: silence, solitude, etc. How to stop the internal dialogue during an eventful day?

The fact is that a person performs almost all his actions automatically, without using the area of ​​conscious thinking. Repeated day after day, these actions form everyday rituals, the implementation of which is the responsibility of the subconscious. The released energy of consciousness requires an outlet. It is the internal dialogue, in addition to fixing us in the existing Treaty, that is engaged in its “recycling”. Otherwise, unrealized energy can provoke nervous disorders and contribute to the destruction of the usual picture of the world.

A natural solution to this problem would be to exclude, if possible, everyday rituals from your life. It is necessary to change the existing routine and way of doing things. Try changing the most automatic ones first. Tie your shoelaces in a different knot, brush your teeth with a different hand and in a different way, arrange things on your desk differently, find a new way to get to work. In principle, if the hands or feet strive to perform some action on their own, this is a household ritual that can be changed. A mind busy with work will leave the internal dialogue without nourishment. The habit of having a constant mental background in your head will gradually go away. The main thing in this practice: when getting rid of some household rituals, do not create others.

Internal dialogue- This is autocommunication of a continuous nature. Simply put, this is the communicative interaction of a human subject with his own person within a person. An element of internal conversation that ensures dialogism of consciousness is considered to be reflection, which is the concentration of the individual’s attention on subjective experience and state. Internal dialogue is considered the result of several subjects of communication being simultaneously inside the consciousness. In addition, the analyzed process is an integral element of altered states, a component of their formation and development. Also, internal dialogue can be used as a psychotechnical tool in all kinds of meditative practices and religious techniques.

What is internal dialogue?

A number of scientists in the field of psychology suggest that by this concept we mean detailed communicative activity of the individual, aimed at aspects of reality and one’s “I” that are significant for it. The originality of such activity is due to the interaction of at least two contradictory views formed by one subject.

According to the position of other researchers, internal autocommunication is an “intrapsychic speech process, occurring in the form of dialogue and aimed at solving intellectually ambiguous, significant in the personal and emotional aspect of conflict issues. At the same time, the described concept is not considered as a confrontation of opposing semantic beliefs due to the presence of an insoluble problem situation.

Internal dialogue is rather a method of “getting used to” and transforming emotionally intense, personally or intellectually important entities by the subject.

Many ordinary people who are far from understanding psychology are interested in internal dialogue. Is this normal?

This phenomenon is considered normal. Closed people resort to the process under consideration because they reluctantly interact with the environment and do not want outsiders to interfere in their own existence. However, sociable subjects also conduct internal dialogue. Conversation with oneself begins in childhood and persists until the end of life. According to Freud, the phenomenon under consideration is a communicative interaction between three components of the human psyche, namely: its comprehended part or “Ego”, the repressed part of consciousness or “Id” and manifestations of the “Super-Ego”. Hence, he considered the essence of internal autocommunication to be a dialogue between the meaningful consciousness of the subject and its unconscious component, the judge of which is the Super-Ego. During the conversation, an agreement occurs within oneself between the listed three elements of the psyche, which contributes to the process of constant personal development. In serious situations, at important moments of life, internal conversation helps the subject make the right decision in order to find a way out of the current circumstances.

Therefore, the answer should be yes to the question, is internal dialogue normal?

A continuous conversation takes place in the head of any subject. Such a conversation can require a lot of effort, a lot of attention and time. Internal conversation begins from the moment of awakening and lasts until the moment of departure into the realm of dreams.

Autocommunication occurs constantly and it does not matter what a person does. A conversation takes place within oneself while the subject is having breakfast, reading, working, walking, etc. During the process under consideration, spontaneous assessment of surrounding people, commenting on current events, and planning occur.

The structure of this process contains internalized images of important interlocutors within, as well as various (positive, pathological or neutral) forms of interaction that arise between them.

Internal conversation contributes to the implementation of processes and mental activity, awareness of certain components, transformation of the hierarchy.

The described concept is also used in esotericism. However, it began to be used more widely after the publication of books by K. Castaneda, who argued that internal conversation completely takes away the flexibility and openness of the brain.

Castaneda considered internal dialogue to be a tool through which the subject forms and fixes an image own world. He believed that people constantly discuss the world with themselves. Castaneda believed that through internal dialogue the human subject actually creates the world, and when he stops having a conversation with himself, the world becomes exactly the way it should be.

Stopping auto-communication will lead to openness and meaningfulness, a change in worldview, and the world will become brighter. After all, everything around us is not an objective reality. This is only a subjective perception of the Universe, generated by an endless dialogue with oneself. Such dialogue is always constant, and therefore, until it changes, nothing in existence will change either. This is why Castaneda believes it is necessary to stop the internal dialogue. Because there are a number of negative consequences of endless self-talk:

- inability to concentrate;

- a stable mental background in the head;

- constant processes of reflection;

- duality of consciousness;

- a state of continuous stress;

- inability to make decisions;

- causeless anxiety;

- insomnia;

- narrowness of thinking;

- increased drowsiness;

- inability to establish control over one’s own thoughts;

- , guilt.

How to turn off internal dialogue?

Many individuals have repeatedly noted that they communicate mentally with themselves. It is generally normal to talk to yourself mentally. However, there are exceptions. Some scientists are sure that constant communicative interaction with one’s own personality often leads to a loss of the line between reality and far-fetched things. Therefore, there is a practice of stopping internal dialogue and many techniques have been developed.

Failure to turn off internal conversation leads to a distraction from important events, solutions to issues, and loss of energy. Destructive autocommunication is when an individual constantly seems to “chew” in his own thoughts what he said, what was answered to him, what else he could have added, why the interlocutor did this, etc.

Below is a technique for turning off internal conversation, freeing yourself from unnecessary mental “garbage” that does not contain a creative basis.

How to stop internal dialogue? First of all, you need to understand that it is impossible to turn off your internal interlocutor with one wave of your hand. The technique for stopping conversations with yourself consists of 3 steps.

At the initial stage, the individual needs to realize the free flow of thoughts. It is easier to find and comprehend the “thought stream” in a state of forced inactivity or rest, for example, during a morning commute. The mind is not taught to remain silent. Various chaotic thought streams invariably arise in it. Therefore, the task of the stage under consideration is precisely the awareness of the free movement of mental images, as well as the sensation of them physically.

The next stage is based on awareness of internal autocommunication. You should move to this stage only after mastering the ability to recognize the freely flowing flow of thoughts and the ability to observe this flow. Here you need to try to find thoughts that are interrupted, immature, incomplete, not fully thought out. In addition, on physical level it is necessary to feel the imperfection of unfinished mental sentences, for example, in the form of a feeling of creaking foam. At the same time, you should learn to look for “foundling thoughts” among the flow of your own thoughts, generated not by the consciousness of the individual, but intruded from the surrounding reality. At the same time, “alien thoughts” do not always cause damage. However, there are mental images that are a kind of “Trojan horse”, through which various puppeteers try to control a person. Actually, you need to get rid of them, first of all. An alien thought is harmless to an individual until it is transformed into emotions, a call to action, directly into action.

The practice of stopping internal dialogue at the last stage is to replace the internal “auditor” with a “gardener”. Here, unfinished thoughts should be considered as “unblown flowers” ​​that need to be nurtured into “fruit.” A completed thought must go through the entire chain of associations and leave the brain without generating a desire to return to it, thinking about it endlessly. This helps to calm the mind, freeing attention, subordinate vicious circle fictitious problems.

Often the first spontaneous reaction to an event is negative. If the individual does not track it and does not eliminate it, then this reaction can turn on a chain of undesirable processes, such as: accelerated heartbeat, dream disturbances, depressive mood, inappropriate behavior leading to the destruction of habitual existence.

Stopping internal dialogue - techniques

Mental noise often distracts subjects' attention, preventing them from finding solutions and performing everyday tasks. Internal auto-communication, when uncontrolled, is such mental noise. Constantly racing thoughts take away the attention of individuals, which negatively affects daily life. Therefore, calming the mind and turning off internal dialogue are the most important tasks. Since thoughts tend to involve a person in their flow, the consequence of this is the control of human activities by thoughts.

The subject begins to think, worry, while giving energy to thought, jumping from one mental image to another. This process becomes continuous. As a result, it is difficult for an individual to focus on what is significant, to grasp the essence of a problem situation, and to find the right solution among hundreds of existing ones. As a result of intrusive mental noise, individuals are unable to hear the voice of intuition. Therefore, they make many mistakes, some of which cannot be corrected.

How to stop internal dialogue?

First of all, you should try not to think for 20-30 seconds. The main thing is that the thought does not flash through your brain: “There is no need to think.” Because every phrase spoken inside is already an internal conversation. After a given time, it will become clear that the thought process has not disappeared anywhere, that thoughts flowed by themselves while the individual tried not to think.

So, turning off the internal dialogue begins with an attempt to remove one’s own consciousness. In other words, the individual should become an outside observer, trying to track the moments of the birth of new thoughts. In addition, he should catch the moments of flow of one thought image into another. Most techniques aimed at stopping internal conversation are based on understanding the functioning of autocommunication processes and the ability to monitor the emergence of unwanted thoughts.

The success of practicing self-talk shutdown techniques is influenced by external factors. Therefore, it is advisable to practice in a separate room, in which the possibility of extraneous stimuli is minimized. Such irritants include other subjects, noise, light. In addition to the need to eliminate extraneous distractions, you should also eliminate obvious reasons for the emergence of thoughts. For example, if a subject urgently needs to resolve an important issue, then he should not start practicing the technique of turning off inner speech.

The body should be relaxed, preferably practiced in a horizontal position. Therefore, it is recommended to start any technique with relaxation. In the morning, immediately after waking up, it is easier to practice the technique of stopping internal dialogue. However, the most effective practice is considered to be before leaving for the realm of dreams.

The simplest technique for stopping internal dialogue is to create so-called “white” noise. It is necessary to close your eyelids, mentally draw a white screen in front of your eyes and move your gaze from corner to corner every 3 seconds, and then in a haphazard manner.

A simple and at the same time extremely difficult way to turn off autocommunication is a technique based on willpower. Here the individual needs to silence his own inner voice. If willpower is developed, then there will be no problems with the implementation of this technique.

The next technique is to achieve peace of mind. Its goal is to prepare a vacuum of consciousness. Here the subject needs to fill consciousness in order to gradually empty it in the future. However, in the technique described, this process is simplified and accelerated by the fact that only one representation, but richer in content, is created and then eliminated.

The course of the exercise is as follows. The subject positions his own torso comfortably and imagines a hot rotating ball. Eyes closed. You need to concentrate on this dazzlingly luminous ball; at the beginning of the technique it is colored reddish-yellow. With practice, the ball should become more distinct. Its color should resemble a candle flame, which the individual looks at at a distance of 200 mm. After a few trainings, the practitioner of this technique will be able to instantly conjure up the described hot ball in his own imagination. Once the desired result is achieved, you can gradually reduce the size of the ball until only a dark background appears.

Achieving absolute inner emptiness should be brought to automaticity. In other words, the individual must instantly awaken this state at any time.

For individuals with patience, the following technique is suitable. In a supine position and a relaxed state, a person needs to mentally count from one to one hundred in rhythm with his breathing. Moreover, if during the counting at least one, even the most rapid, thought arises, the countdown should be started again. You should practice until you reach the number 100 without a single extraneous thought, then it is recommended to increase the range to 200. The result of the described technique will be the achievement of a state of silence, which does not require the application of force to achieve it.

Why stop the internal dialogue? Find out how a restless mind prevents us from living and developing fully.

What is internal dialogue?

Internal dialogue¹ is not just a verbal form of dialogue occurring in the mind, it is the totality of all thought processes, including imaginative thinking, mood, any form of movement and redirection of attention.

By tracking only the verbal form of internal dialogue, a person loses attention to all other processes of his perception.

Inner dialogue plays a very important role in our lives, since external behavior reflects only a small part of our true self.

In most cases, self-talk is negative, it reinforces any negative attitude and behavior. Only a few people have having enough faith in yourself and your abilities to lead a positive internal dialogue.

How to stop internal dialogue?

Stopping the internal dialogue is the task of every self-respecting yogi, even if he has not read the yoga sutras² of Patanjali³, where the first thing it says is that “yoga is the essence of stopping the bustle of the mind,” which is extremely important for self-development and spiritual improvement.

In fact, stopping this dialogue is very simple. There is a simple technique that will help with this.

Technique

1. First you need to imagine a watch with a running and clicking second hand. Tick-tock - two seconds. Tick-tock, tick-tock, tick-tock - already six seconds. And tick-tock, tick-tock - it’s already all ten seconds!

2. While the arrow was clicking in my head, there was no internal dialogue.

3. By continuing to practice the exercise, you can eventually stop the internal dialogue for a minute or more.

To do this, you need to imagine in your head an arrow that has run for ten seconds, then repeat everything stated above, imagine an arrow that has already run for twenty seconds, and again for half a minute. And repeat it all over again (the arrow will run through the other half of the mental dial).

So, you were able to stop the dialogue for a minute. To stop it for 2 or more minutes, you should add a minute hand to your imagination, which will move 1 minute after 60 seconds have passed.

With practice, the need for counting will disappear and the hand will move along the dial itself.

This technique is simple to the point of disgrace, but effective to perfection. You can combine the ticking of an arrow and breathing or heartbeat (if you can hear it). If you combine your breathing with ticking, then this technique can be adjusted to.

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Notes and feature articles for deeper understanding of the material

¹ Internal dialogue is a concept in psychology, the process of continuous internal communication of a person with himself, within personal autocommunication (Wikipedia).

² Yoga Sutras are the basic text of the Indian philosophical school of yoga, which has had, often indirectly, a huge influence on the perception of yoga in India and the rest of the world (Wikipedia).

³ Patanjali is the founder of Yoga, a philosophical and religious school (darshan) in India in the 2nd century. BC e. (