The appearance of fear when internal dialogue stops. Stopping internal dialogue: why and how to do 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 speech form of dialogue occurring in the mind, it is the totality of all thought processes, including creative 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.

Internal dialogue plays a very big role important role in our lives, because external behavior reflects only a small part of our true “I”.

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. Eat simple technique, which 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, often indirectly, influenced 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 (darshan) in India in the 2nd century. BC e. (

Internal dialogue - continuous process, flowing in the mind of every person. It represents communication with oneself. We are accustomed to not noticing how thoughts rush around in our heads, combining into logical chains, building a series of associations with certain words or events. At first glance, there is nothing wrong with this, but do you know how to right moment stop internal dialogue? Such a “brake pedal” for thoughts is simply necessary in situations when you need to concentrate and direct the energy of the upper chakras in the right direction, namely to strengthen creativity and activation of conscious thinking.

Alone with thoughts: why do you need to stop the internal dialogue?

Learning to stop internal dialogue is necessary, first of all, for developing creative abilities, focusing on what is truly important, and limiting the amount of energy wasted by the brain. In addition, internal dialogue is the main obstacle to relaxation and complete isolation from the bustle of the world. It is very difficult to get rid of stress and put aside worries when you are constantly thinking and debating about something inside yourself.

Many people find it very difficult not to think about anything at all for at least 20 seconds. As soon as we try not to think about anything, the thought “Don’t think about anything!” is visualized in our head. As a result, a person thinks how not to think about anything, that is, the internal dialogue continues.

How to stop internal dialogue - learning to control your mind

First of all, as for everyone meditation practices, it is necessary to limit exposure as much as possible external stimuli. Secondly, comfort is very important: take a relaxing position and tune in to the process of controlling thoughts. As practice shows, it is best to do this after waking up or before going to bed.

To stop the internal dialogue, it is also important to learn to take the position of an observer and try to trace the process of thoughts arising, as well as the stages of their transition into new thoughts. In the future, this will help you stop the internal dialogue.

There are four main methods for stopping internal dialogue:

for the smart ones;
for the cunning;
for the strong;
for those who are patient.

How to stop internal dialogue: the “smart” method

Go into the position of an observer, watch your consciousness in a detached manner and try to determine the point of origin of the thought. Gently push away spontaneous thoughts without saying within yourself the phrase “Now I will stop this thought,” because This kind of thinking is also an internal dialogue that you learn to stop.

To achieve success and learn to stop internal dialogue, you will need a lot of effort. An important condition is complete silence for 3-5 minutes. Over time, you will be able to maintain inner silence without much effort.

To consolidate the result, as soon as you reach a state of silence, come up with a code word for it, and better phrase to build an association with such a state - this will make it easier to stop the internal dialogue.

How to stop internal dialogue: the “for the cunning” method

This method is based on a maneuver that distracts consciousness. So, you have to concentrate your consciousness on mental work of a monotonous nature, which at the same time should completely capture your attention.

For example, imagine some geometric figure(red pyramid, green cube, pink ball, etc.) or any object. Your task is to imagine the selected object rotating slowly. You must fully concentrate on imagining the shape, size, color, speed of rotation of the object, without being distracted by other thoughts.

How to stop internal dialogue: the “for the strong” method

Only a person with enough confidence can stop the internal dialogue using this method. developed strength will (which, by the way, also doesn’t hurt to work on). At first sight, this method is extremely simple: you simply order your thoughts to leave your head. However, in practice this is not at all easy to achieve: few people have such willpower that can simply force the internal dialogue to stop. Perhaps, as you improve your thought management skills, you will master this method of stopping internal dialogue.

How to stop internal dialogue: a method “for the patient”

This method helps to stop the internal dialogue, as does the method with visualization of the object, since your only thought should be counting. Breathe and count from one to one hundred. If an extraneous thought creeps into your head, stop counting and start again. Count until you can fully concentrate on the numbers. If you wish or if you succeed, you can increase the count to any number if you have time for such practice: 200, 300 and even 1000. It will be easier to achieve a state of silence in your head.

Learn to stop the internal dialogue at will - and you will see how easily you can distance yourself from bustle and problems, deal with stress and other disturbing thoughts. Moreover, you will become more creative because the energy of your consciousness will not be wasted on unnecessary thoughts, which will not bring any benefit. It is worth noting that there are other ways to stop internal dialogue, but they are more complex - you can move on to them after improving the above methods of detaching yourself from thoughts!

Good day to everyone who is reading this article. Today we will reflect on a very interesting topic.

You may have some experience with meditation and complete relaxation. Or, perhaps, on the contrary, it may be difficult for you to sleep, relax, climb different thoughts, not that they are negative, but they definitely give you no peace. This happened.

What is this? How to deal with this, is it necessary to fight, is it possible to stop this mental noise, and perhaps even benefit from it? That's exactly what you'll learn in this article on Stopping Self-Dialogue.

Origins

Psyche and inner world a newborn baby is Blank sheet. Gradually, the imprints of upbringing, social norms, the opinions of others, school, friends, and parents are left on it. This is how our worldview arises. A picture of the world, born of external factors, thought through by the brain and passed through inner consciousness creates our life and subjective reality.

The thought process continues to shape our picture of the world throughout life, without changing or stopping. In addition to the picture of the world, a person’s thoughts create an image of himself in his own mind. Background thinking process proceeds in the form mental dialogue and fetters us, keeping us within the framework of formed ideas.

And now an adult is trying to influence his environment, change his life and other people, but nothing works. "How so?" - he laments and does not understand - “well, what am I doing wrong, why do I need this, why is this?” And it’s all our fault, created and recorded by our internal dialogue.

Mental dialogue from the point of view of psychology

The concept of mental dialogue in psychology is mentioned quite often and for a long time. This is a person’s internal communication with himself; it does not stop, except perhaps in a dream or during a change in state of consciousness (but more on that another time). So, often a person himself does not realize that many thoughts are constantly spinning in his brain, very often unrelated to each other. Each of them, like a tail, clings to a “piece” of the one that just left, the next one clings to it, and so on in an endless string.

E. Bern - creator of the theory transactional analysis explained internal dialogue as endless communication different states, in which our ego resides. This is the state of the child, the state of the parent and the state of the adult. These three models constantly communicate with each other, often contradicting each other.

This theory closely echoes psychoanalysis, where, as is known, Freud identified three structures of the human psyche: “IT” (or “libido”), “I” (or “EGO”) and “SUPER-EGO” (or “SUPER-EGO”) ").

At the subconscious (that is, unconscious) level, these structures are in a state of conflict. There is a simple explanation for this. “IT” is subject to the principles of pleasure and happiness (which are the main objective in human life), the “SUPER-I”, on the contrary, is a kind of censor, it is conscience, the bearer of moral and ethical standards.

The “I” tries to establish a balance between the craving for pleasure and moral standards. If, to please the “libido”, but in opposition to the “SUPER-EGO”, the “I” commits a certain act or makes a decision, then it experiences remorse and a feeling of guilt. In addition to these two structures, our “I” is also dominated by the opinion of society with its demands, social norms and foundations.

In Gestalt psychology, for example, the technique of internal dialogue is often used for therapeutic purposes. When a person has problematic situation, with which he turns to a specialist practicing Gestalt therapy, who invites him to consciously initiate an internal dialogue. The purpose of such dialogue is the mental logical conclusion of a situation that arose in the past, is not completed and causes problematic consequences in the present. But here we're talking about already about meaningful dialogue.

It’s one thing when we consciously begin to think and consider upcoming plans, to look for possible solutions emerging problems. And it’s completely different when endless reflection begins ( internal assessment and digging into own feelings and sensations), experiencing again and again events that are in the past, blaming or self-flagellation for certain actions of one’s own self.

What type of people are you? Are you using your own brain productively?

Internal dialogue in esotericism

In esoteric science, the concept of internal dialogue became widely used after Carlos Castaneda covered it in his books. According to his teachings, internal dialogue completely deprives the brain of flexibility and openness. It captures a certain perception of the world, which is repeated again and again, confirmed by an endless internal dialogue.

Special creatures - flyers (inorganic entities), through internal dialogue, instill in people the ability to perceive the world through greed, pity, boredom, despondency, envy and other negative qualities. And at this time the flyers themselves “pump” energy out of us, leaving only the smallest amount, which is only enough to be fixated on our ego and endlessly reflect.

A person does not realize that the thoughts that arise in the process of internal dialogue are the “intrigues” of the flyers, but believe that these are their own thoughts. Thus, he constantly loses energy and lives an absolutely limited life, perceiving the world in a one-sided plane.

If you stop the internal dialogue, you can get rid of the attacks of the flyers. This will lead to awareness and openness, the worldview will change, the world will shine with many new lights that were never even dreamed of before.

Everything that surrounds us is not objective reality, this is our perception of the world, born of an endless dialogue with ourselves about ourselves and the world. And this dialogue is always the same. And until he changes, nothing will change in life. Castaneda believes that if you do not stop the internal dialogue, a person will not be able to change anything either in himself or in his picture of the world.

Signs and consequences of self-talk

Inability to concentrate;
constant mental noise in the head;
continuous reflection;
state of permanent stress;
inconsistency of consciousness;
inability to make decisions;
causeless anxiety;
suspiciousness, suggestibility;
insomnia;
tightness physically and mentally;
one-sided flat perception of the world;
limited thinking;
drowsiness;
difficulty in practicing meditation;
inability to control your own thoughts;
living life on “autopilot”, not being aware of yourself in the current moment;
aggression, guilt.

And believe me, it's not yet full list. And now are you ready to realize, wake up, become a warrior (for fans of Castaneda), in short, are you ready to stop the internal dialogue? Nobody promises easy way, but it's worth it, believe me.

Stopping methods

There are many techniques to achieve inner silence, silence, cleansing, catharsis, insight. We will tell you about some of them. They are divided into mental and physical. The first group of methods refers to mental ones.

Stopping by willpower

These methods are suitable for individuals with developed imagination, the ability to visualize and at least somewhat control your own thoughts.

Recreating a thought form. This method is best practiced in privacy and quiet, ideally before bed. Relax as much as possible, starting from the tips of your toes to the top of your head. Visualize any thought form, it can be a rotating ball, a sphere, a fiery cube, a luminous cone. Focus completely on this idea, hold it in your mind, do not allow your attention to switch and extraneous thoughts.

Check. This method, simple at first glance, can be practiced at any time, provided that nothing distracts you or interferes with you. Start counting from thousand to reverse order. Count as much as you can, while thinking only about numbers.

Mental order(complete internal silence). Just tell yourself not to think, to shut up. Using your willpower, “catch” thoughts. As soon as a thought appears in your inner field of vision, immediately give yourself an order.

Stalking. This is tracking your own thoughts, feelings, sensation reactions in order to gain complete control over yourself.

Mental contemplation. Recreating through imagination in your mind mental images existing or non-existent places, countries, natural phenomena, viewing and focusing on them.

Physical practices

Contemplation. Unlike volitional methods, this practice uses complete “letting go” of thoughts. Choose an object of contemplation, it could be the surface of the sea, natural beauty, a fire, a waterfall, a starry sky. Just watch and let go of your thoughts, don't try to control or stop them, let them flow freely, just relax and enjoy the contemplation. One day you will feel that there are simply no thoughts, your whole being is filled with aesthetic beauty. Practice this method more often, and in addition to stopping the internal dialogue, you will experience pleasure and peace.

Hard physical work. If by strong-willed methods If you can’t overcome the obsessive mental noise, you can use exhausting work. Your body will be exhausted with fatigue, and your thoughts will be spinning only in the area of rest and relaxation. This could be strength sports, wrestling, walking, running, swimming.

Meditation and yoga- classical methods of stopping not only internal dialogue.
However, they require systematic approach and have a lot of other positive effects.

Tensegrite- these are special exercises that Castaneda describes in his book “Magic Passes of the Shamans of Ancient Mexico.”

Sensory deprivation. A win-win. This is “turning off” one or more, and ideally all, senses. This can be achieved by eliminating the influence of external factors.

There are special cameras sensory deprivation. The conditions of sensory deprivation in the chamber are complete darkness and silence (thus eliminating the effects on the organs of hearing and vision). A person is placed in a container filled with salt water, which creates weightlessness due to its density. The water temperature is equal to body temperature (thermosensitivity is eliminated).

But this cannot be abused, in short periods of time the brain is literally cleared, the internal dialogue stops, consciousness is reconstructed, complete relaxation and relaxation occurs. With a long stay in a sensory deprivation chamber, the effect can be the opposite: hallucinations, depression, and inappropriate behavior occur.

A sensory deprivation chamber can be partially recreated at home in your own bathroom. Fill it with water at 36-37 degrees so that you don’t feel your body in it, use earplugs for your ears, turn off the lights. Relax and lie in this bath for 10-15 minutes.

We wish you, friends, a successful stop to the internal dialogue, gaining control over your own thoughts and easily achieving happiness.

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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., i.e. on the 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

First, 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 of one thought to another. On good understanding Almost all techniques for stopping it are based on the functioning of internal dialogue and the ability to monitor the occurrence of unwanted thoughts.

Also important for practice external factors. 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 move into the “observer” state 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 repeated successful achievement An SIS with complete internal silence 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. At developed strength of will it can happen.

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 with a different knot, brush your teeth with a different hand and in a different way, arrange things differently on your desktop, find new way get to work. In principle, if hands or feet strive to perform some action on their own, this is a household ritual that can be changed. A consciousness busy with work will leave the internal dialogue without replenishment. 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.

Constant internal dialogue distracts attention. As a result, it is very difficult for a person with poor attention to manage his life. After all, in order for desires to come true, it is necessary to hold the necessary thoughts and images for a long time. Without the ability to concentrate, life is like a mess of unpredictable problems.

To obtain good attention, you need to stop the internal dialogue.

About the benefits of internal dialogue

Internal conversation often helps to find solutions to problems. Through it you can find answers to exciting questions. You can also communicate with him through it. However, much more often harm comes from internal chatter.

About 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 distort. The objective perception of reality is blocked, a waste of energy begins and a mental disorder occurs, which occurs unnoticed.

It becomes difficult for a person to concentrate, insomnia may occur, intuition is lost, and 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 to stop the internal dialogue.

What does stopping internal dialogue do?

Concentration becomes easier and longer;
Falling asleep is significantly easier;
Increasing inner strength, confidence and determination;
Mental garbage 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 internal dialogue - techniques

The techniques are quite simple; they require daily practice several times a day. When attention is restored, you can stop doing the techniques.

Imagine a large white screen in your mind and keep your attention on it. Then move your inner gaze around this screen.

Imagine a calm, smooth lake. Then catch the picture that as soon as thoughts appear, ripples begin in the lake. Try to keep the surface of the lake smooth.

Slowly inhale and exhale air through your nose, while focusing your attention on the tip of your nose.

Pick up an object. Look at it and remember its size, color and texture. Then close your eyes and remember the image of this object as accurately as possible. Hold this image for as long as possible.

Good practice keeping attention on body sensations or focusing on organs. Having mastered this technique, you can relieve pain in organs and heal them.

Keep your attention on some point. Yogis use a black circle with a diameter of several centimeters for this technique.