Stopping internal dialogue (how to turn off thoughts). How to stop internal dialogue? Taoist Method of Connecting Three Minds

You can communicate not only with strangers, but also with yourself. Often such communication manifests itself in the state. However, this often becomes mental disorder, which is not even hidden. What is this - internal dialogue?

Internal dialogue refers to auto-communication of a continuous nature. All people periodically communicate with themselves. This helps to solve problems that arise, calm yourself down, and put yourself in the right frame of mind. However, a condition becomes pathological when communication within a person’s personality becomes constant.

Internal dialogue is based on one’s own experiences (emotions) and the experiences that a person experiences. One individual seems to contain several personalities. 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, directing their orders to the owner. This is how an internal dialogue occurs, where a person can be an outside observer of his many thoughts or participate in a discussion of a specific topic.

What will be discussed in the internal dialogue largely depends on the person’s state, current events, recent incidents and problems.

You should not regard internal dialogue as an exclusively negative phenomenon. All people can lead it periodically. This allows you to think about problems, find the right way out of the situation, consider current events, calm yourself down or set yourself in the right mood. This is often a consequence of living alone or not having friends you can trust. Since a person experiences an urgent need for communication, he at least begins to communicate with himself.

Pathological this state becomes when a person completely isolates himself from conversations with other people, immerses himself in inner world, hears voices and even enters into dialogue with them. Constant internal dialogue is psychiatric.

What is internal dialogue?

Psychology is actively considering the question: what is internal dialogue? By this we usually mean active communicative activities when a dialogue occurs within one person. Dialogue is often conducted between opposing beliefs or principles. It does not always involve conflict. Sometimes dialogue is conducted in order to implant a certain emotional state in the consciousness of an individual.

Internal dialogue becomes a consequence of the emergence of outside world problematic situation. To perceive it normally and maintain emotional balance, a person begins to have discussions with himself in search of the right way out.

For those who have little interest 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, this type of dialogue is resorted to by closed introverts who do not want to let others into their world. Although extroverts can conduct a similar dialogue.

When a certain 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 forces a person to think, weigh the pros and cons, which is part of the internal dialogue.

When a person wakes up, the dialogue begins and ends when the person falls asleep. It doesn’t matter what a person does, he constantly records something, tells himself, confirms his own thoughts, etc. According to the opinion of K. Castaneda, internal dialogue is a way of shaping the world around us. While a person tells himself something 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, internal dialogue can be called a way of calming oneself and explaining to oneself what is happening in the outside world.

Castaneda identifies such Negative consequences internal dialogue, which, in his opinion, should be stopped:

• Inability to concentrate.
• Insomnia.
• Constant reflection.
• One-sided perception of existence.
• Duality of consciousness.
• Mental background in the head.
• Increased sleepiness.
• Inability to make decisions.
• Feelings of guilt, aggressiveness.
• Increased suggestibility, suspiciousness.
• Narrowness of thinking.
• Inability to control your own thoughts.

How to turn off internal dialogue?

Psychologists say that it is normal to communicate with yourself. However, constant internal dialogue should be turned off. There are many techniques on how to do this. Why stop communicating with yourself?

1. How more people communicates with himself, the more he immerses himself in own world. He gets fixated on his own feelings, what he could say, why the interlocutor did this, what doesn’t suit him, etc.
2. The more internal communication is conducted, the more a person does not notice what is happening in the outside world. Self-absorption causes the eyes not to see, even if they are open.
3. The more a person communicates with himself, the less communication he needs with other people. This makes his opinion narrow and limited.

It is impossible to turn off the internal dialogue with one wave of the hand. Therefore, it will take time to go through three stages of turning off such communication:

1. Follow the flow of thought. 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 outside.
2. Realize the meaning of the thoughts that are constantly spinning in your head. You should understand what they mean, because, as you know, thoughts provoke a person to then feel certain emotions and take specific actions. It becomes important here to track thoughts that are introduced to a person from the outside. The world around us in the form of people tries to manipulate a person with various dogmas, rules and beliefs. They do not harm the person himself as long as they do not force him to perform actions and experience certain emotions. You should get rid of such “foreign” ideas if they are not the result of your own judgments.
3. Discard unfinished thoughts and leave those that do not require additional thought. There are many thoughts in a person’s head that are incomprehensible and 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 take certain actions. If a person does not keep track of what thoughts he obeys, then he commits actions for which he later regrets, and is very worried, worsening his emotional state.

Stopping internal dialogue - techniques

Using techniques to stop internal dialogue allows a person to become more balanced, balanced in their approach, calm and relaxed. While a person does not control his own thoughts, they control him. The flow of thoughts always exists. If a person gets involved in it, allowing ideas to tell him how to feel, what to do, how to react, he becomes a puppet in their hands.

The internal flow 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, the 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 his emotions.

The technique for turning off internal dialogue is to try not to think anything. You can’t even utter the thought “don’t think.” Any thought is already an internal dialogue. You should try to completely turn off the occurrence of any thought for 20-30 seconds.

It is better to perform 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 trigger 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 red-hot fire ball at a distance of 20 cm. It should be gradually reduced until it disappears completely. A vacuum of thoughts must be created.
• 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 appears, the countdown should be resumed from 1. As soon as the result is achieved (counting to 100, not a single thought has arisen), the countdown should be continued to 200.

Bottom line

Internal dialogue is not pathological until it takes on permanent forms. Every person periodically communicates with himself. However, often internal dialogue occurs on its own, without the person’s conscious participation. If an individual does not control the course of his own thoughts, then they begin to control him, which leads to negative outcomes.

Firstly, a person is immersed in the world of his own emotions, which are completely subordinate to thoughts. A person does not control how he feels, since he himself obeys the thoughts that arise in his head. Eventually the world It seems to be in some colors: sometimes black, sometimes 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’s perception of the world is significantly narrowed. 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 part of his own experience. As a result, a person does not understand what is happening, labeling it as “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 developing, how they can be taken advantage of, what can be done, etc. Hesitations in decision making also indicate that the person is not noticing something or doesn't know. To fill in the gaps, you need to take a break from your internal dialogue.

Good day to everyone who is reading this article. Today we will reflect on 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 fall asleep, relax, various thoughts come into your mind, not that they are negative, but you definitely have no peace from them. 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.

The psyche and inner world of a newborn child is Blank sheet. Gradually, the imprints of upbringing, social norms, the opinions of others, schools, 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. The background thought process occurs in the form of a 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. Berne, the creator of the theory of transactional analysis, explained internal dialogue as an endless communication of 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 moral 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 a problematic situation with which he turns to a specialist practicing Gestalt therapy, he 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 delving into own feelings and sensations), experiencing again and again events that remain 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 an objective reality, it 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? No one promises an easy path, but it's worth it, believe me.

Stopping methods

There are many techniques for achieving inner silence, silence, purification, 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 a developed imagination, the ability to visualize and at least somewhat control their 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 backwards from a thousand. 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, using imagination in your mind, mental images of 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 volitional methods fail to overcome the obsessive mental noise, you can use exhausting labor. 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 carry a lot of others positive effects.

Tensegrite- This special exercises, which Castaneda describes in his book “The Magical 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 sensory deprivation chambers. 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. At 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.

Stay with us, read a lot of interesting and useful information on our website, share with friends.

Stopping internal dialogue allows you to control the amount of energy invested in a specific thought.

Controlling the flow of thoughts, which has absolutely nothing to do with the activities of the human physical body.

A person simply trains his brain to save and properly direct his brain resources. And thus, direct 100% of the brain’s energy to any chosen task, which allows you to speed up finding a result several times over on any issue.

The importance of controlling self-talk

In appearance simple task- think correctly, do not get distracted by trifles. And this is just the tip of the iceberg.

If a person makes a request and receives a response for a very long time, he is inclined to think that he has not achieved the result. Understanding requires results here and now, but in practice, it turns out that the brain simply does not allocate resources for this.

Often confirmation of brain overload is the appearance of answers in the morning, or 2-3 days after the request is made.

Control is also important when managing energy.

If a person’s brain is 100% occupied with different thoughts, and he is given the task: “Direct energy to that place!” The brain simply will not accept this task for execution, it will put it in a queue, it is fully loaded. The person will think that he cannot do this and “give up.”

When the brain frees up resources to complete a task, the person will often be busy with another, and will not notice the result, because he does not expect an answer to the first task.

Why stop internal dialogue?

A person cannot simply physically perform 3 or more tasks at the same time. So why, while a person is busy with one thing, spend effort on something else, which may not exist and is not relevant.

In general, stopping internal dialogue provides the following benefits:

• saving energy resources. Almost 90% of the brain’s energy can be directed in another direction - improving the quality of magical actions (request - response, healing, etc.) Having good level Controlling thoughts makes it several times easier to develop your abilities. Processes are strictly controlled;
• increasing the speed and quality of obtaining results. one hundred percent on one task, and the result is as complete and deep as possible. Nothing has yet been forgotten; all areas of the issue are being studied.

Consequences of stopping internal dialogue

• freed up a large number of energy. A person feels at ease, calm, he has good mood, a lot of energy;
• a person has no chaos, only one thought, which he thinks about, and to which it is very easy to find an answer;
• the speed of thinking increases from 5 to 20 times;
• magical results come 5–15 times faster.

It is important to know

Controlling internal dialogue is 90% of success in developing magical skills. And very often it’s worth reading not thousands of books, but eliminating secondary thoughts that simply “jam the air.”

Hello, friends.

Today we will talk about turning off the internal dialogue, we will get acquainted with the concept of 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 internal dialogue (or they also say OVD), 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 entire psyche. When we truly stop VD, we stop not only thoughts, but also the work of the entire psyche. But we can say it differently. Stopping internal dialogue is divided into stages. First we stop thoughts, then feelings and emotions, then the deeper layers of the psyche and everyday perception of the world. And the deeper and better the quality of internal affairs, the deeper and deeper layers of the psyche we stop. And stopping thoughts, feelings and emotions is just the first stages.

But we will consider OVD 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 an advanced practice used for other purposes.

Therefore, below I will consider VD in exactly this way. The techniques I will present are aimed at this result. But I repeat, this will be enough for you to change your life in better side.

Why stop internal dialogue?

If our thoughts and emotions constantly work and never stop, this will greatly deplete the body and even lead to illness.

The thing is that such work requires a lot of energy resources. To stop wasting energy, nature provides for the internal dialogue to periodically stop itself. For these purposes there is a dream. Also, when we are tired, we feel dullness, when we don’t want to think about anything or react emotionally. , blues or low level mental response, all this is the body’s defense when the body’s energy is greatly reduced.

But the fact is that a person’s psyche has gotten so completely out of control and began to work incorrectly that sleep can no longer fully restore the body and restore 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 clear brains. But, I repeat, sleep is no longer able to fully restore our strength.

Once out of control, the psyche not only exhausts us, but often drives us into depression, phobias, panic attacks or all sorts 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 everything is fine with you, that you do not have depression or other psychological problems, then you are mistaken. There are problems, you’re just so used to them that you consider them the norm of life. We are all constantly dissatisfied with something, we are often nervous, offended by trifles, and cannot bear 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 resort to meanness. We all have our own fears, attitudes ingrained in our heads and programs instilled by the system that do not allow us to live normally and breathe freely and fully.

We are on the verge, due to reduced vital energy. Yes, the energy level of most people is low due to uncontrolled and intensified internal dialogue and this is considered the norm.

People just don't know any other way.

If they learned to stop their obsessive, uncontrollable internal dialogue and put their psyche under control, their lives would improve a thousand times. Lost health would be restored, vital energy would increase, relationships with people would improve. The psycho-emotional sphere would improve, positive emotions there would be more. And an increase in vital energy would manifest itself in the fact that we would be more successful in life and do everything easily and naturally. And there are many such bonuses that can be listed, all due to the fact that the energy that was previously spent on improper mental functioning would return to us and change us for the better. I think I’ve convinced you why you need to learn to stop internal dialogue, because the consequences and results of such practice are only positive.

But if there is no internal dialogue at all, then this is also bad. It only needs to be stopped temporarily for the body to recover.

But after stopping there will be normal internal dialogue.

How to stop internal dialogue

Let's look at some simple but effective techniques stopping internal dialogue.

Sit down, close your eyes and relax. It doesn’t matter what your position is, the main thing is that you are comfortable. But it is better that you do not lie down, otherwise severe relaxation may occur.

Set yourself up to leave all external worries and problems behind and focus only on yourself.

Bring your attention inward. Try to look at your thoughts from the outside. Here they appear, dissolve, and 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 everyday thoughts that you had never looked at from the outside before because you were fused with them. “I forgot to go to the store today. I’m so tired of problems at work. They’ve been rude to me again, I feel bad. I’ll have to do it tomorrow...” And everything like that.

But now you observe them, you become disidentified with them. In addition to thoughts, feelings and emotions may also appear before your eyes. Watch them too. Don't fight them, just quietly observe. Practice this for a few minutes. The bigger, the better.

Then calmly, relaxed, turn your attention to the body. Try to take in your entire body at once with your inner gaze. Our attention, our brain cannot simultaneously think about something and at the same time look at something, contemplate intently. Moreover, contemplate several objects, several parts of the body at once. If we look attentively, without distraction, at the whole body at once, the internal dialogue will subside or even stop completely. The main thing is to do this calmly and relaxed.

You will also notice that again some thoughts begin to creep into our heads. This internal dialogue wants to turn on again and capture us, our attention. You just need to catch yourself in the fact that we are again thinking, and not looking at the body, relaxingly look at the thoughts from the outside, without fighting them, and again turn your attention to the body. It's actually easy. The main thing is to overcome the habit of constantly thinking and learn, just for the duration of practice, to look at your thoughts and emotions from the outside.

Try turning off the internal dialogue in this way for at least 5-10 minutes to begin with. And for best results then the time can be increased to 20 minutes.

If you do everything correctly, you will notice how you have achieved peace of mind, calmness and peace. Your soul will become lighter, 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 short session of this exercise is enough to relax after a hard day at work, regain your strength, and forget about everyday problems.

Stopping internal dialogue using the technique of listening to internal sound

If you don't know how to stop self-talk, there is a great way. This is focusing on the so-called internal sound in the head. This kind of stopping of internal dialogue is used in such ancient systems as yoga and qigong. If we step away from external sounds, turn our attention inward and listen, we will hear the 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 your attention the first time, to hear it, next time you can easily find it. And if you listen to it for a long time, without being distracted by thoughts, the internal sound will become clear, loud, well helping to stop thoughts and emotions.

The mechanism is the same here. As soon as the internal dialogue tries to turn on again, catch yourself thinking again, calmly turn 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 internal dialogue with yourself through observation

As I said before, if our attention is focused intently on something, whether we are listening intently, looking at something, or feeling something with our body, then we cannot think or react emotionally at the same time. In this case, the psyche simply does not have the resources or energy supply.

Many techniques for stopping internal dialogue have been created based on this law of nature.

You can simply take a break from everyday affairs during the day, finally escape from the constant bustle of restless thoughts and look at what surrounds us. It doesn't matter what to look at or where, be it office space, home room or street landscape.

Look carefully at the objects around you, notice every little detail in them, try not to miss anything. I assure you, you will definitely see something new in an ordinary environment, you will be surprised that you have not noticed it before. Don't be distracted by thoughts, observe and observe again.

Thoughts will try to settle in your head again, just calmly turn your attention back to the objects around you. Negative thoughts and emotions will subside, and you will achieve calm peace and quietness of mind. It's better if you take a walk on fresh air and in this way enjoy the beauty of nature. It will be great holiday after a hard day at work.

Also use the skill of close observation wherever possible.

For example, when you eat, you don’t need to rush, swallow food quickly. This will lead to problems gastrointestinal tract. Eat mindfully. Slowly feel the pleasant taste of food during. While swallowing, imagine how the food has entered your stomach for your benefit, and the energy inside your stomach is filled to digest it.

When you take a shower (preferably), you don’t need to dwell on thoughts about the events of the past day. It’s better to observe the sensations in your body, how it reacts to water. How streams of water touch you, how it flows down your body.

All this will help to reduce and even completely stop internal dialogue, which means achieving a healthy body and spirit in the future.

Try something of your own, 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 be able to do any practice of stopping the internal dialogue.

I have given the most famous and easy techniques for stopping internal dialogue. In fact, there are a lot of ways and methods to stop 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 used regularly and in sufficient quantities (at least 10-20 minutes) for your life to change for the better. Your strength and health will gradually return. The energy previously wasted by your restless thoughts and negative emotions will be returned to your body, also changing you and your life.

The main thing is to achieve a state of mental silence and... It is this condition that contributes to proper ATS. Otherwise, some try to stop thoughts with all their might, resulting in even greater tension. To achieve relaxation, we need to enter a state of non-doing, when we stop any attempts to change something in ourselves, achieve a stop, and simply humbly observe everything that happens inside our psyche.

For better understanding states of non-doing, I suggest you read an article about. After all, meditation in its essence is stopping the internal dialogue, but used 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, we gradually come to awareness in life. Awareness is a state. This is the next stage of evolution, infallibility and impeccability in any actions, life without fuss and problems. Be sure to read about 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 very interesting video. From it you will learn what ATS practices can lead to next. After all, happiness and health are just the beginning.

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

Beyond the thought process lies another level of consciousness called the true mind. deep ocean- 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 enormous 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 embryo 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. IN ideal we must 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. Relax in the pause, in its open space, and when you naturally begin to inhale, do not concentrate particularly on 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.

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 recalled, 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 stirrer” doesn’t just distract our attention, it actually takes 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.

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 manifest 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 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” as 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 maybe 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 the old problem was forgotten.

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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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 a special breathing technique that 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 is, of course, an essential component of a healthy body and mind, but HOW we breathe is also important.

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.