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

You can communicate not only with strangers, but also with yourself. Often such communication is manifested in the state. However, this often becomes mental disorder which 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.

Pathological given state becomes when a person is completely fenced off from talking with other people, immersed in 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 is meant 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.

The internal dialogue becomes a consequence of the emergence in outside world problematic situation. 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 identifies such Negative consequences 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?

1. How more people communicates with himself, the more immersed in 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.
2. 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.
3. 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:

1. 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.
2. 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.
3. 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 red-hot fire ball 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. Eventually the world it seems 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.

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

Perhaps you have some experience of meditation and complete relaxation. And, perhaps, on the contrary, it can be difficult for you to fall asleep, relax, various thoughts come up, not that they are negative, but you definitely don’t have peace from them. It happened.

What is this? How to deal with it, is it necessary to fight, is it possible to stop this mental noise, and perhaps even benefit from it? That is exactly what you will learn from this article on the topic "Stopping the internal 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 superimposed on him. This is how our mindset comes into being. The picture of the world, born of external factors, thought over 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 proceeds in the form of a mental dialogue and fetters us, keeping us within the framework of the formed ideas.

And now an adult is trying to influence his environment, change his life and other people, but nothing comes of it. "How so?" - he laments and does not understand - “well, what am I doing wrong, why do I need this, why is this so?” And the blame for everything is our attitudes, created and fixed by our internal dialogue.

Mental dialogue from the point of view of psychology

The concept of mental dialogue in psychology has been mentioned quite often and for a long time. This is the internal communication of a person with himself, it does not stop, except perhaps in a dream or during a change in the state of consciousness (but more on that another time). So, often a person himself does not realize that a lot of 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 has just left, following it, and so on in an endless string.

E. Bern, the creator of the theory of transactional analysis, explained the internal dialogue as an endless communication of different states in which our ego resides. These are 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 is closely related to psychoanalysis, where, as you know, Freud singled out three structures of the human psyche: "IT" (or "libido"), "I" (or "EGO") and "SUPER-I" (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" obeys the principles of pleasure and happiness (which are the main objective in human life), "SUPER-I", on the contrary, is a kind of censor, it is conscience, the bearer of moral and ethical standards.

"I" is trying to strike a balance between craving for pleasure and moral standards. If, for the sake of "libido", but in opposition to the "SUPER-EGO", "I" performs a certain act or makes a decision, then it experiences remorse and guilt. In addition to these two structures, our “I” is also dominated by the opinion of society with its requirements, 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 problem situation with which he turns to a specialist practicing Gestalt therapy, he invites him to initiate a conscious internal dialogue. The purpose of such a dialogue is the mental logical completion of a situation that arose in the past, is not finished and causes problematic consequences in the present. But here in question about meaningful dialogue.

It is one thing when we consciously begin to think and ponder future plans, to look for possible solutions emerging problems. And it’s completely different when endless reflection begins (internal evaluation and digging into own feelings and sensations), experiencing again and again events that have remained 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, the internal dialogue completely deprives the brain of flexibility and openness. It captures a certain perception of the world, which is repeated over and over again, affirmed by an endless internal dialogue.

Special creatures - flyers (inorganic entities) through an internal dialogue inspire people to perceive the world through greed, pity, boredom, despondency, envy and other negative qualities. And the flyers themselves at this time “pump out” energy from us, leaving only a very small amount, which is enough only to be obsessed with their 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 they believe that these are their own reflections. 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, then 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 you could not even dream 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 the internal dialogue is not stopped, a person will not be able to change anything either in himself or in his picture of the world.

Signs and consequences of internal dialogue

• inability to concentrate;
• constant mental noise in the head;
• incessant reflection;
• state of permanent stress;
• inconsistency of consciousness;
• inability to make decisions;
• causeless anxiety;
• suspiciousness, suggestibility;
• insomnia;
• tightness in the physical and mental plane;
• one-sided flat perception of the world;
• limited thinking;
• drowsiness;
• difficulty in practicing meditation;
• inability to control one's own thoughts;
• living life on "autopilot", not realizing oneself in the current moment;
• aggression, guilt.

And believe me, it's not full list. And now you are 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 way, but it's worth it, believe me.

Ways to stop

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.

• Stop by willpower

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

Reconstruction of the thoughtform. It is best to practice this method in seclusion and tranquility, ideally before going to 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. Concentrate completely on this idea, keep it in your mind, do not allow attention to shift and extraneous thoughts.

Check. This seemingly simple method can be practiced at any time, provided that nothing distracts 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. Use your willpower to “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, reactions of sensations in order to have complete control over yourself.

mental contemplation. Recreating with the help of 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 the complete "letting go" of thoughts. Choose an object of contemplation, it can be a sea surface, 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. At one fine moment, 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 obsessive mental noise, exhausting labor can be used. Your body will be exhausted by fatigue, and your thoughts will only circle in the area of ​​​​opportunity for rest and relaxation. It can be power sports, wrestling, walking, running, swimming.

Meditation and yoga- classical methods of stopping not only the internal dialogue.
However, they require systems approach and carry many more positive effects.

Tensegrite- this special exercises, which are described by Castaneda in his book "The Magical Passes of the Shamans of Ancient Mexico".

sensory deprivation. A win-win. This is a "shutdown" of one or more, and ideally all of the 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, the effects on the organs of hearing and vision are eliminated). A person is placed in a container filled with salt water, which creates weightlessness due to its density. The temperature of the water is equal to the temperature of the body (thermosensitivity is eliminated).

But you can’t just abuse it, in short time intervals the brain is literally cleared, the internal dialogue stops, the consciousness is reconstructed, complete relaxation and relaxation sets in. At long stay in a sensory deprivation chamber, the effect can be the opposite: hallucinations, depression, and inappropriate behavior occur.

The sensory deprivation chamber can be partially recreated at home in your own bathroom. Fill it with water at 36-37 degrees, so that being in it is not felt by the body, use earplugs for the ears, turn off the light. Relax and lie down in such a bath for 10-15 minutes.

We wish you, friends, a successful stop of 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 your friends.

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

It is the control of the flow of thoughts that absolutely does not concern the activity of the physical organism of a person.

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

The Importance of Controlling Internal Dialogue

In appearance simple task- think correctly, do not be 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 tends 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 congestion is the situation when answers appear in the morning, or 2–3 days after the request is made.

Control is also important in energy management.

If a person's brain is occupied by 100% different thoughts, and he is given the task: "Send 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, often a person will be busy with another one, and you will not notice the result, because he is not waiting for an answer on the first task.

Why stop the 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 efforts on something else, which may not be, and is not relevant.

In general, stopping the 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.) good level Thought control is several times easier to develop your abilities. There is a clear control of processes;
• increasing the speed and quality of the result. one hundred percent for one task, and the result is as complete and deep as possible. Nothing has been forgotten yet, all areas of the issue are being worked out.

Consequences of stopping the internal dialogue

• freed up a large number of energy. A person feel at ease, calm, he good mood, a lot of energy;
• a person does not have chaos, only one thought, which he ponders, 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's important to know

The control of the internal dialogue is 90% of success in the development of magical skills. And very often it is worth reading not thousands of books, but removing secondary thoughts that simply “jam the air”.

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 in better side.

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. , blues or low level 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 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 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 some kind of fears 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, 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 be adjusted, positive emotions there would be more. 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 stop the 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 from the side, without fighting them, and again turn our 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 melt away, the stress subsides. 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. No matter what to look at and where, be it office space, home room or 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. Better if you take a walk fresh air and in this way enjoy the beauty of nature. It will be great vacation after a hard day at 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 problems gastrointestinal tract. 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 better understanding not-doing states, I suggest you read an 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 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 turn off 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...

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 race of unbroken thoughts that robs us of mental peace.

Beyond the thought process lies another level of consciousness called the true mind. deep ocean not waves at all a short time rippling its surface. Likewise, the breadth and spaciousness of the true mind is very different from the constant play of thoughts which, as we well know, rush through our minds. 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 great depths and the waters that rest there. Title Dalai Lama, which is worn by the supreme servant in Tibetan Buddhism, means Great Ocean.

Technique for achieving inner silence

In order to become more aware of the higher mind, we need to develop an awareness of the space beyond the flow of thought. Such awareness is developed by observing the contents of the mind from the position of an outside observer. So sit down, close your eyes, turn your attention inward and just focus on what is happening. Watch as your thoughts arise. Do it from the position of an outside observer. To understand how to stop the internal dialogue, let the thoughts that arise freely flow. Watching 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. This detached observation develops spatial perception, which is the beginning of awareness, the germ of inner vision. Finding inner space by stopping the internal dialogue is often accompanied by a new and joyful discovery. Calmness in this space appears as a blissful rest. Recognition of 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.

The practice of stopping thoughts

You can gain space in your mind in the following way. Sit down and start meditating, being aware of the thoughts that arise. Watch them as an outside observer. Concentrate your attention at the point between the eyebrows, literally grope for it with your eyes. Look for that brief moment that separates the thought leaving and the thought arising. Watch this moment and prolong it. Gradually move into the space between thoughts. Relax in this space. Watch 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 go 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 effortlessly. Each time you exhale and before you inhale again, you will notice that tension disappears in this natural pause. Relax in a pause, in her open space, and when you naturally begin to inhale, do not focus too much on the inhalation, but continue to rest your mind in the pause that has opened.

This is the way to meet new opportunities, which is the opposite of narrow perception, dogmatic thinking. When we lose the ability to open, we seal the mind itself and bury the chitta within us. Spatiality appears as an open window through which the light of enlightenment can pour. 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 matter is by no means simple. Indeed, some questions constantly arise in the head, problems are solved, forgotten facts are remembered, future activities are planned, a dialogue is being held with an imaginary interlocutor, etc. etc. Thoughts do not leave you alone for a second! Moreover, many people, even in a dream, cannot stop the work of their “word mixer” - they worry about something, scream, toss and turn. There is no real rest even in a dream! And so the whole life, which is noticeably shortened due to the lack of rest from thoughts.

The word mixer not only distracts our attention, it actually takes our attention. 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 already try to make sure that you can fully enjoy depression and all its attendant troubles. 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 control the state of one's mind. For example, Roshi Phillip Caplot in The Three Pillars of Zen writes: “Most people never think of trying to control their mind, and unfortunately this fundamental exercise is left out of modern education, is not integral part what is called the acquisition of knowledge.

One of the first steps on the way spiritual development in Zen is the development of the ability to concentrate and stop the running of thoughts. A complete stop of the running of thoughts is the ultimate goal of many Eastern spiritual schools. For example, the highest phase in yoga is called "samadhi" and translates as "higher spiritual insight, ecstasy, trance, superconsciousness." Samadhi can only be achieved by long meditations, as a result of which the running 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 in order to learn how to stop the running of thoughts for several hours in a row, you need to train a lot. Most people do not 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 running of thoughts. Conventionally, they can be divided into four large groups.

1. Methods of crowding out thoughts (by other periodically recurring thoughts).

2.Methods of concentration of 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 “displacement method” is to replace the chaotic running of random thoughts with the repeated repetition of the same phrase or a certain sound combination. In Eastern theological schools, such sound combinations like “o o u m m” or “oum mane padme huum” are called “mantras”. If you repeat the same mantra for a very long time, for several hours, then you can steadily move into an altered state of consciousness, in which a person begins to manifest unusual abilities and a strong contact is established with the inhabitants of the invisible world.

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

As soon as you notice that your "word stirrer" has started up 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 ask forgiveness from life for my thoughts and actions regarding it. In order to learn how to stop your “word mixer” as necessary, you will need to make some effort. Experience shows that the first results appear in those who are engaged in the exclusion of 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).

Attention Concentration Techniques

The next method of "concentration of attention", also widely used in teaching in many Eastern theological schools, requires focusing attention and continuously observing some object or process. It can be a dot 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 to count your own breath.

In one of the Club sessions, I talked about the method of setting the boundaries of your body: touch and direct your attention to left leg, on the right, on the hands, head, etc. - feel the boundaries of your body, it will help to be "here and now".

Methods of using mental images

You can stop the flow of thoughts, get rid of their uncontrolled run, using various mental images. For example, you can imagine that you take an eraser and use it to “erase” all the thoughts in your head. As soon as a new thought appears, immediately put an eraser in your hands and erase it. Or sweep with a broom, or erase on the mental screen with a cloth. Great results are obtained when you "fill" your head with a viscous "liquid", such as liquid gold. In it, not a single thought can emerge - it fades as soon as it begins to manifest itself. For the best effect, use the Golden Ball meditation. Such exercises are usually performed with closed eyes, solely in order not to catch other visual images.

Techniques for Switching Attention

They are the simplest and most often used in Everyday life but are to load your mind with controlled thoughts instead of uncontrolled thoughts. For example, when you shake a rattle over a crying baby, you are using the attention switching technique. Previously, the infant 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 well for adults, especially when you use it to switch the attention of another person who is immersed in their problem. How to use it? Yes, very simple. If you are tired of the interlocutor's long verbal outpourings, then ask him such a question that he forgets what he just talked about, i.e. The question should touch on an important topic for the interlocutor. For example, if your friend talks long and tedious about how her husband (or friend) turned out to be a scoundrel and you are tired of it, then ask her unexpectedly: “Are you sure that you turned off the iron when you left the house?” Or: “And where did you get a hole (or stain) on a new sheepskin coat?” Most likely, after that she will run to examine her sheepskin coat, and her husband will be forgotten. You will surely be able to stop her "word mixer" in this way.

Choose your "switch"

The latter method can be strengthened if you choose in advance a certain “switch”, i.e. a topic to which you will consciously switch your attention if necessary. It is best if it is some very fun and enjoyable event in your life. Or just a humorous statement that can put you in a fun state from any situation. At the same time, along with the switching of attention, there will be a depreciation of the problem that your “word stirrer” has just successfully savored. Thus, you will disconnect from the egregor of the "unhappy life", to which you just gave your vitality.

Quick way to stop thoughts
Tatiana Elle

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Many people cannot fall asleep for a long time at night, thinking about the eternal for hours. Or 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 an anesthesia that knocks you out on the first hit. 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 palate, on the ledge behind the 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 whistling sound. Watch your tongue carefully - it should always be in place. Repeat this exercise several times without interruption.

In this technique, the speed of breathing is not important, the main thing is to keep 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 calm caused by this exercise will increase significantly with time and practice.

Dr. Andrew Weil, professor and best-selling author, says that to get the most benefit from this technique, you need to do this exercise at least twice a day for eight weeks. A month after the start of 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 unhealthy. 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 by your calmness and clarity of thought. As already mentioned, this technique also helps to fall asleep quickly at night.

The reasons for this effect are simple. As we all know, our breathing speeds up during excitement, but this also works in reverse side- Frequent and shallow breathing can cause a feeling of stress. Oxygen is, of course, a necessary 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 devote just a minute a day to doing this exercise, you will be amazed at how easily you can control your emotional state.