Constant internal dialogue distracts attention. As a result, it is very difficult for a person with poor attention to manage his life. Indeed, in order for desires to be fulfilled, it is necessary to hold the necessary thoughts and images for a long time. Without the ability to concentrate, life is like a flurry of unpredictable problems.
To get good attention, you need to stop the internal dialogue.
On the benefits of internal dialogue
Internal conversation often helps to find solutions to problems. Through it you can find answers to exciting questions. Also through it you can get in touch with. However, more often than not, internal chatter is harmful.
On the dangers of internal dialogue
When a person is talking to himself, he is not in the present moment. Its vector and energies leave the present, and reality begins to be distorted. The objective perception of reality is blocked, a useless waste of energy and a mental disorder begin, which comes unnoticed.
It becomes difficult for a person to concentrate, insomnia may occur, intuition is lost, thinking becomes limited.
If a person wants to achieve what he wants in life, learn to control his destiny, feel situations, people, nature, he needs to learn how to stop the internal dialogue.
What does stopping the internal dialogue do?
- Concentration of attention becomes easy and long;
- Falling asleep is greatly facilitated;
- Increases inner strength, confidence and determination;
- Mental rubbish leaves consciousness;
- The amount of energy that can be directed in the right direction increases;
- Internal conflicts go away;
- A person becomes conscious, it is difficult to influence him and subordinate his will.
Stopping the Internal Dialogue - Techniques
The techniques are quite simple, they require daily practice several times a day. When attention is restored, the techniques can be stopped.
You can communicate not only with strangers, but also with yourself. Often such communication is manifested in the state. However, often it becomes a mental disorder that is not even hidden. What is this internal dialogue?
Internal dialogue is understood as auto-communication of a continuous nature. All people communicate with themselves from time to time. This helps to solve problems that arise, to calm yourself, to tune in the right way. However, the state becomes pathological when communication within a person's personality becomes permanent.
The internal dialogue is based on one's own experiences (emotions) and the experience that a person is experiencing. It is as if several personalities are contained in one individual. This can be clearly imagined in the form of an angel and a demon sitting on the shoulders of a person and communicating with each other, turning their orders to the owner. This is how an internal dialogue takes place, where a person can be an outside observer of his many thoughts or participate in the discussion of a specific topic.
What will be discussed in the internal dialogue depends largely on the state of the person, the events taking place, the recent incident and problems.
You should not treat internal dialogue as an exclusively negative phenomenon. All people can periodically lead it. This allows you to think about problems, find the right way out of the situation, consider ongoing events, calm yourself or tune in the right way. Often this is the result of a lonely existence or lack of friends who can be trusted. Since a person experiences an acute need for communication, he at least begins to communicate with himself.
This condition becomes pathological when a person completely fences himself off from talking with other people, plunges into the inner world, hears voices and even enters into a dialogue with them. The constant internal dialogue is psychiatric.
What is an internal dialogue?
Psychology is actively addressing the question: what is the internal dialogue? By it it is customary to mean active communicative activity, when the dialogue takes place within one person. Dialogue is often between opposing beliefs or principles. It doesn't always involve conflict. Sometimes the dialogue is conducted in order to implant a certain emotional state into the consciousness of the individual.
Internal dialogue becomes a consequence of the emergence of a problematic situation in the outside world. For its normal perception and maintaining emotional balance, a person begins to discuss with himself in search of the right way out.
For those who are little interested in psychology, only one question is of interest: is the phenomenon of internal dialogue normal? The answer is yes. Absolutely all people sometimes conduct internal communication when they begin to solve important issues in their own heads. Often, closed introverts who do not want to let others into their world resort to this type of dialogue. Although extroverts can conduct a similar dialogue.
When an event occurs, a person has many thoughts. Some are conscious and dictated by the rules of society. Others are instinctive, unconscious. Still others may be responsible for achieving goals or desires. The diversity and sometimes contradiction of thoughts makes a person think, weigh all the pros and cons, which is included in the internal dialogue.
When a person wakes up, the dialogue begins and ends when the person falls asleep. No matter what a person does, he constantly fixes something, says to himself, confirms his own thoughts, etc. According to K. Castaneda, the internal dialogue is a way of forming the world around. As long as a person tells something to himself and communicates inside, he interprets the world in one way or another. However, when the dialogue stops, the world begins to be seen as it really is.
Accordingly, the internal dialogue can be called a way of self-soothing and explaining to yourself what is happening in the outside world.
Castaneda highlights such negative consequences of the internal dialogue, which, in his opinion, should be stopped:
- Inability to concentrate.
- Insomnia.
- Constant reflection.
- One-sided perception of life.
- Duality of consciousness.
- The mental background in the head.
- Increased sleepiness.
- Inability to make decisions.
- Feelings of guilt, aggression.
- Increased suggestibility, suspiciousness.
- Narrowness of thought.
- Inability to control one's own thoughts.
How to turn off the internal dialogue?
Psychologists say that talking to yourself is normal. However, the constant internal dialogue should be turned off. There are many techniques for how to do this. Why stop communicating with yourself?
- The more a person communicates with himself, the more he is immersed in his own world. He gets hung up on his own feelings, what he could say, why the interlocutor did this, what does not suit him, etc.
- The more internal communication is carried out, the more a person does not notice what is happening in the outside world. Absorption in oneself causes the eyes not to see, even if they are open.
- The more a person communicates with himself, the less communication he needs with other people. This makes his opinion narrow and limited.
With a wave of the hand, it is impossible to turn off the internal dialogue. Therefore, it will take time to go through the three stages of disabling such communication:
- Follow the thought flow. Since thoughts never turn off and it is impossible to stop them, it is better to learn to track and notice them, as if observing their presence from the side.
- Understand the meaning of the thoughts that are constantly spinning in your head. It should be understood what they mean, because, as you know, thoughts provoke a person to then feel certain emotions and perform specific actions. It is important here to keep track of thoughts that are introduced to a person from the outside. The surrounding world in the form of people is trying to manipulate a person with various dogmas, rules and beliefs. They do not harm the person himself until they make him do things and experience certain emotions. Such "foreign" ideas should be disposed of if they are not the result of one's own judgments.
- Discard unfinished thoughts and leave those that do not require additional reflection. There are many thoughts in the human head that are incomprehensible, incomplete. You should get rid of them. Leave only those ideas that help you in life and in solving problems.
Thoughts that arise in response to what is happening cause specific emotions and desires to perform certain actions. If a person does not keep track of what thoughts he obeys, then he does things for which he later regrets, and is very worried, worsening his emotional state.
Stopping the Internal Dialogue - Techniques
The use of techniques to stop the internal dialogue allows a person to become more balanced, balanced in his approach, calm and relaxed. As long as a person does not control his own thoughts, they control him. The flow of thoughts is always there. If a person gets involved in it, letting ideas tell him how to feel, what to do, how to react, he becomes a puppet in their hands.
The internal stream of thoughts distracts a person from understanding the world around him. While he is in the flow, he is focused on his own experiences. Everything that happens around is not noticed or is partially interpreted through one's own emotions, views, and beliefs. At the same time, a person is focused on himself, and not on the essence of what is happening. He cannot find an adequate solution that will really help him, because he does not notice anything around him, except for his emotions.
The technique of turning off the internal dialogue is to try not to think anything. You can’t even say the thought “don’t think”. Any thought is already an internal dialogue. You should try for 20-30 seconds to completely turn off the occurrence of any thought.
It is best to do this technique in the morning or just before bed. Take a horizontal position. At the same time, you should isolate yourself from the noise of the surrounding world. Nothing should distract from the process, since any extraneous sound will cause thoughts.
Techniques for stopping internal dialogue:
- Close your eyes and imagine a white screen. Move your eyes from corner to corner, without thinking anything.
- By force of will, force yourself not to think anything.
- Close your eyes and mentally imagine a hot fireball at a distance of 20 cm. Gradually it should be reduced until it disappears completely. There must be a vacuum of thought.
- With your eyes closed and in a horizontal position, count from 1 to 100. There should not be a single thought. If at least one thought has appeared, the countdown should be resumed from 1. As soon as the result is reached (having counted to 100, not a single thought has arisen), the countdown should be carried out up to 200.
Outcome
Internal dialogue is not a pathology until it becomes permanent. Each person communicates with himself from time to time. However, often the internal dialogue is conducted by itself, without the conscious participation of a person. If the individual does not control the course of his own thoughts, then they begin to control him, which leads to negative results.
Firstly, a person plunges into the world of his own emotions, which are completely subordinate to thoughts. A person does not control what he feels, because he himself obeys the thoughts that arise in his head. As a result, the surrounding world seems to be in some colors: sometimes in black, sometimes in white. There is no critical thinking, a sober look at the situation. Everything that happens is perceived through emotions that make events pleasant or unpleasant.
Secondly /, a person is significantly narrowed in the perception of the world. He perceives events not as they really are. He is guided solely by his own knowledge, which may be limited. He does not perceive what is not included in his own experience. As a result, a person does not understand what is happening, putting a label - "Everything is bad!".
Thirdly, there is no opportunity to make a decision. There are no hopeless situations. It’s just that a person focuses on his own thoughts, and not on what the situation is, what circumstances are, how they can be used, what can be done, etc. Hesitations in making a decision also indicate that a person does not notice something or doesn't know. To fill in the gaps, you need to digress from the internal dialogue.
Have you ever experienced how thoughts stop listening to you and get confused? Have you been lying at night, not closing your eyes, constantly thinking about plans, about the expected consequences, about the possible future, lost in the most incredible guesses?
We have 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 headlong and get up completely exhausted. We are plagued by our own thoughts that seem unstoppable.
How to stop VD (ATS (stop internal dialogue))
You can stop the VD simply by stopping it by your own will - this is the simplest and most effective way, its advantage is that it works when you need it, and, moreover, immediately. You can, of course, use more sophisticated ways in which you need to meditate, gradually freeing your mind from thoughts, but they take time and may not work out the first time. And by willpower, you can immediately stop the VD, at first it will be short-term stops, and then you will learn how to turn it off for a long time.
Why stop VD?
This is necessary, for example, to enter the astral plane, otherwise it is simply impossible to separate from the body, since consciousness “does not let go” of the brain. It is also necessary to stop the VD for other actions, for example, during the control of energy flows, here the key point is the purity of consciousness and focus on feelings, no thoughts should be in the head at all. Occupying ourselves with VD, we do not hear the soul, and do not see the world as it is. Here are a few reasons, you can think of the rest yourself.
How to stop the internal dialogue?
The main thing in the practice of stopping the internal dialogue is not to get annoyed when it appears. Be detached and don't react to it, but just watch the thoughts or just continue the technique. There is nothing wrong with not being able to immediately stop the VD and it is not your fault. After all, the baby is not to blame for the fact that he does not know how to walk? He just learns it step by step, falls and gets up, falls and gets up again, and in the end he achieves the desired result. Do not worry and do not bother yourself with thoughts like: What kind of **** am I, I can not stop the internal dialogue. By doing this, you simply continue the AR and only worsen your mood and general mood for practice.
TECHNIQUES for stopping the internal dialogue:
When performing all these techniques, it is desirable to be in a quiet and peaceful place, at home. Take a comfortable position for you if the exercise does not require physical activity. Try to relax and calm down. In practices where you need to visualize or repeat something, it is better to close your eyes. Let's start with the most difficult and at the same time the easiest way:
Stopping VDs with Willpower.
Just stop the internal dialogue with an effort of will and observe the inner silence
Stopping VD by visualizing objects and phenomena in the head:
1 Clearly imagine in your mind a lake with a calm and smooth surface, try to visualize it as clearly as possible. Imagine that the thoughts that arise in your head contribute to the appearance of ripples on the surface or small waves. The longer the thought is in the head, the stronger the waves. Try to imagine it as clearly as possible. For realism, you can try to imagine the sound of the waves. Imagine in your mind a big white screen, like in a movie theater, and try to keep that image in your head. Try to imagine it as clearly as possible. When you manage to keep a clear image of the screen in your head, start moving your eyes slowly around it, first from one corner to another, then just randomly move your eyes.
2. Imagine a juicy and ripe apple. Create a clear image of an apple in your head, start looking at it and bring it closer to you considering its features and color, then imagine that you bring the apple to your nose and inhale its smell, try to smell the aroma of a fresh and juicy apple. Then bring the apple to your mouth and bite off a piece, start chewing it slowly, feel its taste and juiciness. Feel how you swallow a chewed piece and it slowly lowers into your stomach. Imagine this process until you deem it necessary to stop.
Displacement of internal dialogue with the help of the account in the mind.
Start counting mentally from 1 to 100 by saying each number in your mind and pausing between the numbers. Once you can count to 20 without breaking, start matching the count with your breath: Inhale-exhale-1-inhale-exhale-2, and so on. Every time a thought comes up, start over and don't rush to count to a hundred, that's not the goal. The goal is the process itself in which you replace the internal dialogue with mental arithmetic. Once you can count to 50 without fail, try to stop the internal dialogue with willpower.
Techniques based on awareness of the moment here and now:
Concentration on breathing
1. Take a comfortable position and start to observe your breathing from a distance, observe your inhalations and exhalations without interfering with the process itself. No need to try to control your breathing.
2. Feeling the moment here and now. Relax. Look around and see what surrounds you, what is happening around, listen to what sounds surround you. Pay attention to what position you are in, what smells are in the air. Observe what is happening around you and listen to all the sounds. I think you understand the principle. Just be in the moment here and now, be aware and aware of what you are doing at the moment and what is happening around you. Just be in the moment, watch and listen.
Focusing on the moment here and now is a very good practice to help increase awareness. It can be practiced anywhere and anytime. You just need to observe what is happening and be aware of what you are doing, fully concentrating on it. If you are walking, then give yourself completely to it, feel the ground under your feet, feel how you mix your hands and feet. Look around. Watch.
Hello, friends.
Today we will talk about turning off the internal dialogue, get acquainted with such a concept as stopping the internal dialogue, what it will give us in terms of improving health and finding happiness. Read, it will be interesting, you will learn a lot of new things for yourself.
What is internal dialogue
Many people, when they hear about stopping the internal dialogue (or they also say ATS), imagine stopping thoughts. But in fact, internal dialogue is a broader concept. It includes not only our thoughts, but also feelings, emotions and perceptions. We can say that this is our whole psyche. When we truly stop the VD, we stop not only thoughts, but also the work of the entire psyche. But it can be said differently. Stopping the internal dialogue is broken down into stages. First, we stop thoughts, then feelings and emotions, after the deeper layers of the psyche and the ordinary perception of the world. And the deeper and better the ATS, the deeper layers of the psyche we stop. And stopping thoughts, feelings and emotions is only the first stages.
But we will consider ATS precisely as stopping thoughts, feelings and emotions. For our purposes in terms of improving health and finding happiness, this is quite enough. A deeper stop is already an advanced practice used for other purposes.
Therefore, below I will consider the VD in this way. The techniques that I will give are aimed at such a result. But I repeat, this will be enough for you to change your life for the better.
Why stop the internal dialogue
If our thoughts and emotions are constantly working and never stop, then this will greatly deplete the body and even lead to illness.
The thing is that for such work a lot of energy resources are spent. In order to stop the waste of energy, nature provides for the internal dialogue to periodically stop itself. For these purposes, there is a dream. Also, when we are fatigued, stupidity leans on us, when we don’t want to think about anything or react emotionally. , spleen or a low level of mental response, all this is the protection of the body with a greatly reduced energy of the body.
But the fact is that the human psyche is so much out of control and began to work incorrectly that sleep can no longer fully restore the body and put things in order in the head. The saying "the morning is wiser than the evening" is no longer relevant. In theory, we should rest at night and make decisions in the morning with clean brains. But, I repeat, sleep is no longer able to fully restore our strength.
Out of control, the psyche not only exhausts us, but often drives us into depression, phobias, panic attacks, or all kinds of obsessive thoughts that are difficult to get rid of.
All this is so tiring that there is no strength left for a normal life. Internal dialogue, its obsessive thoughts, interfere with a normal life.
If you think that you are doing well, you do not have depression or other psychological problems, then you are mistaken. There are problems, you just got used to them so much that you consider them the norm of life. We are all constantly dissatisfied with something, often nervous, offended by trifles, we cannot stand the stresses of life. We often quarrel with loved ones and colleagues at work. For the sake of their selfish goals, they are ready to go to meanness. We all have our own fears, attitudes that have settled in our heads and programs inspired by the system that do not allow us to live normally and breathe freely to the fullest.
We are on the verge of reduced vital energy. Yes, the energy of most people is underestimated due to uncontrolled and enhanced internal dialogue, and this is considered the norm.
It's just that people don't know the other state.
If they learned to stop their obsessive, uncontrollable internal dialogue, if they would put their psyche under control, then their life would improve a thousand times. The spent health would return, vital energy would increase, relationships with people would improve. The psycho-emotional sphere would improve, there would be more positive emotions. And the increase in vital energy would be manifested by the fact that we would have more time in life and do everything easily and naturally. And there are many such bonuses, all due to the fact that the energy that was previously spent on the wrong work of the psyche would return to us and change us for the better. I think I convinced you why you need to learn to stop the internal dialogue, because the consequences, the results of such practice are only positive.
But if there is no internal dialogue at all, then this is also bad. It needs to be stopped only for a while so that the body recovers.
But after the stop, there will already be a normal internal dialogue.
How to stop the internal dialogue
Let's look at simple but effective techniques for stopping internal dialogue.
Sit down, close your eyes and relax. It doesn't matter what your posture will be, the main thing is that you feel comfortable. But it is better that you do not lie down, otherwise a strong relaxation may occur.
Set yourself up for the fact that you leave all external worries, problems and deal only with yourself.
Bring your attention inward. Try to look at your thoughts from the outside. Here they appear, dissolve, are replaced by others. Don't fight them, let them live their lives. You are separate, they are separate.
You may notice all sorts of mundane thoughts that you've never looked at from the side before because you've been merged with them. "I forgot to go to the store today. How tired I am of problems at work. Again I got rude, I feel bad. Tomorrow I will have to do it ...". And everything like that.
But now you are watching them, disidentifying with them. In addition to thoughts, feelings and emotions can also appear before your eyes. Also watch them. Don't fight them, just watch quietly. Practice this for a few minutes. The bigger, the better.
Then calmly, in a relaxed manner, bring your attention back to your body. Try to cover the whole body at once with your inner eye. Our attention, our brain cannot simultaneously think about something and at the same time look at something, contemplate intently. Especially to contemplate several objects at once, several parts of the body. If we carefully, without being distracted, look at the whole body at once, the internal dialogue will subside or even stop completely. The main thing is to do it calmly and relaxed.
You will also notice that some thoughts begin to creep into our heads again. This internal dialogue wants to turn on again and capture us, our attention. You just need to catch yourself on the fact that we are thinking again, and not looking at the body, look at the thoughts in a relaxed way, without fighting them, and again transfer attention to the body. In fact, everything is easy. The main thing is to overcome the habit of constantly thinking and learning, just for the time of practice, to look at your thoughts and emotions from the outside.
Try to turn off the internal dialogue in this way to start at least 5-10 minutes. And for best results, then the time can be increased to 20 minutes.
If you do everything right, you will notice how you have come to the silence of the mind, to calmness and peace. It will become easy on the soul, bad thoughts will dissolve, stress will fade away. This state is the key to health and happiness.
Now you know how to stop the internal dialogue in your head, a small session of such an exercise is enough to relax after a hard day's work, regain strength, and forget about everyday problems.
Stopping the Inner Dialogue with the Inner Sound Listening Technique
If you do not know how to stop the internal dialogue, there is a great way. It is the concentration on the so-called internal sound in the head. Such a stop of the internal dialogue is used in such ancient systems as yoga and qigong. If we move away from external sounds, turn our attention inward and listen, we will hear a background sound inside our head.
This may be a barely audible hiss, hum, whistle, or other sound. The main thing is to catch it with attention for the first time, to hear it, the next time you can easily find it. And if you listen to it for a long time, without being distracted by thoughts, the inner sound will become clear, loud, well helping to stop thoughts and emotions.
Here the mechanism is the same. As soon as the internal dialogue tries to turn on again, catch yourself thinking again, calmly transfer your attention to the internal sound and continue to listen to it. Focusing on the inner sound is very good at stopping the mental and emotional flow.
How to get rid of the internal dialogue with yourself through observation
As I said before, if our attention is focused on something, whether we are listening carefully, looking at something, or feeling with our body, then we cannot simultaneously think or emotionally react. In this case, the psyche simply does not have resources, energy supply.
On this law of nature, many techniques have been created to stop the internal dialogue.
You can just break away from everyday affairs during the day, finally escape from the constant fuss of restless thoughts and take a look at what surrounds us. It doesn't matter what to look at and where, whether it's an office space, a home room or a street landscape.
Look carefully at the objects around you, notice every little thing in them, try not to miss anything. I assure you, you will definitely see something new in your everyday environment, you will be surprised that you did not notice it before. Do not be distracted by thoughts, observe and observe again.
Thoughts will try to settle in your head again, just calmly transfer your attention back to the objects around you. Negative thoughts and emotions will subside, and you will achieve calm peace and stillness of the mind. It is better if you take a walk in the fresh air and in this way enjoy the beauty of nature. It will be a great rest after a hard day's work.
Also use the skill of close observation wherever possible.
For example, when you eat, you do not need to rush, quickly swallow food. This will lead to gastrointestinal problems. Eat mindfully. Slowly feel the pleasant taste of food in time. While swallowing, imagine how food has entered the stomach for your benefit, and energy is filled inside the stomach to digest it.
When you take a shower (better), you do not need to procrastinate thoughts about the events of the past day. It is better to observe the sensations in the body, how it reacts to water. How jets of water touch you, how it flows down your body.
All this will help to reduce and even completely stop the internal dialogue, which means achieving a healthy body and spirit in the future.
Try something different, be creative. The main thing is to grasp the state of peace that will come to you as a result of ATS. In the future, I assure you, you will like it, you will easily succeed in any practice of stopping the internal dialogue.
I have given the most famous and not difficult techniques to stop the internal dialogue. In fact, there are a lot of ways and methods to stop the internal dialogue. But remember, it's not about the number of techniques, it's about the quality of stopping and calming the mind. One or two techniques are enough, but applied regularly and in sufficient volumes (at least 10-20 minutes), so that your life changes for the better. Strength and health will gradually return to you. The energy previously wasted by your restless thoughts and negative emotions will be returned to your body, as well as changing you and your life.
The main thing is to achieve a state of silence of the mind and. It is this state that contributes to the correct ATS. And then some try to stop thoughts with all their might, coming to even greater tension. To achieve relaxation, you need to enter a state of non-doing, when we stop any attempts to change something in ourselves, achieve a stop, but simply humbly observe everything that happens inside our psyche.
For a better understanding of the state of not-doing, I suggest you read the article about . After all, meditation in its essence is a stop of the internal dialogue, but applied in a special position, sitting with a straight spine, which is more correct.
Also, the topic of internal dialogue is closely related to such a topic as. When we stop the internal dialogue, gradually we come to awareness in life. Awareness is a state. This is the next stage of evolution, faultlessness and impeccability in any actions, life without fuss and problems. Read up on mindfulness.
I think you understand how to learn to stop the internal dialogue. Stop it and then you will be happy and healthy.
See you soon friends on the blog pages.
And at the end of the article is a very interesting video. From it you will learn what further practices of ATS can lead to. After all, happiness and health is only the beginning.
Why stop the internal dialogue? Find out how a restless mind prevents us from fully living and developing.
What is an internal dialogue?
Internal dialogue¹ is not just a verbal form of dialogue that occurs in the mind, it is the totality of all thought processes, including imaginative thinking, mood, any form of movement and redirection of attention.
Tracking only the speech form of the internal dialogue, a person overlooks all other processes of his perception.
Internal dialogue plays a very important role in our lives, since external behavior reflects only a small part of our true "I".
In most cases, the internal dialogue is negative, it reinforces any negative attitudes and behaviors. Only a few people have enough faith in yourself and in your abilities to lead a positive internal dialogue.
How to stop the 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.
Technics
1. First you need to imagine a clock with a running and clicking second hand. Tick-tock - two seconds. Tick-tock, tick-tock, tick-tock - it's been six seconds. And another tick-tock, tick-tock - it's already ten seconds!
2. While the arrow clicked 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 all of the above, imagine an arrow that has run for twenty seconds, and again for half a minute. And once again repeat everything from the beginning (the arrow will run through the other half of the mental dial).
So, you were able to stop the dialogue for a minute. In order to stop it for 2 or more minutes, you should add to your imagination the minute hand, which will move 1 minute after 60 seconds have passed.
With practice, the need for counting will disappear and the hand itself will run around the dial.
This technique is simple to disgrace, but effective to perfection. You can combine the ticking of an arrow and breathing or a 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 a deeper understanding of the material
¹ Internal dialogue - a concept in psychology, the process of continuous internal communication of a person with himself, within personal auto-communication (Wikipedia).
² Yoga Sutras - the basic text of the Indian philosophical school of yoga, which had, often indirectly, a huge impact 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 (darshana) in India in the 2nd century. BC e. (
