Every person has a variety of thoughts constantly in his head, each of which is able to attract his attention. Attention begins to jump from one thought to another, so a person cannot focus on something really important for himself for a long time. Thoughts begin to swim in the head on their own and involve in experiences, occupying the mind with unnecessary conversations. Thus, thoughts begin to control a person.
The definition of stopping the internal dialogue is a process that occurs in speech form and is aimed at solving an ambiguous and conflicting problem.
Features of the internal dialogue
Internal dialogue is a very inefficient process that consumes a lot of energy. Most often, it is not aimed at finding solutions to problems and problems. Remembering past events (anxiety, resentment), a person analyzes them, suggests how it could have happened differently, regrets something untold or undone, etc. With internal dialogue, there is a great and senseless waste of energy. To prevent this, you need to master the techniques of stopping the internal dialogue.
The benefits of internaldialogue
Internal conversation in different situations can be very useful, it helps to find a large number of ways to solve various problems, interests in something, helps to reason. The internal dialogue with oneself must be launched when it is needed, and stopped in time when it is not necessary. With the help of an internal conversation, you can find answers to many questions, as well as solve some problems and problems. But it often happens that the conversation of the mind makes it difficult to concentrate on some business. Under this condition, it is recommended to use techniques to stop the internal dialogue.
Negative effects of internal dialogue
During the internal dialogue, a person experiences, gives his energy to incoming thoughts and jumps from one thought to another. This action prevents you from concentrating on an important matter and finding the right solution. Due to the constant attack of the mind with unnecessary thoughts, a person stops hearing the voice of his intuition, which can suggest the right advice. This is why people tend to change their goals instead of making them a reality.
It is worth noting that the internal dialogue, as well as physical activity, can provoke fatigue. Immersion in thoughts and spending one's life energy on them leads to the fact that a person does not have time at all to do the necessary things.
So, if there is no proper control over the internal dialogue, it begins to do harm, namely: it distracts from business and work; sharpensfocus on negative events; portends failure in any business in advance; raises old anxieties and resentments.
When a person is experiencing past events, finishing conversations, reproaches and scolds himself, it is very important to stop such an unproductive dialogue with himself in time.
Stopping the internal dialogue: why and how to do it
The human being is designed in such a way that it is able to constantly talk to itself without uttering a thought aloud. Stopping this dialogue will help stop the internal conversation, as well as clear the mind of bad thoughts and help focus on the right tasks.
It takes a lot of concentration and perseverance to stop the internal dialogue. Those people who were able to master this technique of stopping the internal dialogue note an increase in self-confidence, calmness and efficiency. By stopping or changing the internal dialogue, a person is able to change his picture of the world and the world around him. But this process requires perseverance and regular targeted actions leading to the result. It is very important to be able to stop the internal dialogue at will.
To turn off the internal dialogue, you need to find and then turn off the sources of its appearance, as well as apply techniques, practices and exercises to stop the internal dialogue. It is worth noting that each source must be turned off individually.
The following sources should be distinguished: hearing, touch, smell, taste, sight. After they are coveredsources of internal dialogue, its basis will remain, or rather, thoughts. Each separate source, sensually perceiving and analyzing, divides sensations into beautiful or ugly, pleasant or unpleasant, tasty or tasteless, etc. The combination of perceptions generates fast continuous thoughts, calculations and analyses. In addition, there are other factors such as social, intellectual and everything related to life.
Therefore, the processing of impressions received from various sources generates a continuous stream of thoughts in the human mind.
Types of techniques for stopping internal dialogue
It should be noted that the internal dialogue is nothing more than a habit formed by a person in the process of his life. Therefore, each person has a unique and unrepeatable inner dialogue. To change this habit will require a sufficient amount of time, as well as regular training and self-control. It is known that consciousness can change habits as early as 40 days after the start of regular exercise. Therefore, it will take about half an hour every day to train and meditate for 40 days.
The technique of stopping the internal dialogue is divided into the following two parts:
1. Figurative and verbal flows from everyday life stop in the mind.
2. Stops the process of misinterpretation and analysis.
Exercises must be performed in a standing or sitting position, in addition, with an even posture, that is, the head should be onin line with the spine. You need to look straight in front of you, not looking from object to object, but focusing your eyes on one point.
Theory and practice of stopping internal dialogue
Visual Stopping Technique
When looking at any incident, such as fun, fight, celebration, suffering, you must remain a calm and indifferent observer. In this case, the look should remain indifferent. Looking at a pretty face, one should not allow the image to be considered beautiful in the mind.
Neither good nor bad should affect feelings and thoughts. With the help of this technique, you can impartially look at things and events in life, see them in a new way.
Sound perception
When listening to some sad story from life, the thought of pity, resentment and anger should not slip through.
When listening to jokes or something funny, you need to try so that the desire to laugh does not reach consciousness.
You can create different situations based on opposites.
When working with this technique, you do not need to associate different sounds with each other.
Smell stop technique
Using such opposite concepts as "sharp" - "weak", "pleasant" - "unpleasant", you can come up with the appropriate training. Feelings should not cause pleasant or unpleasant feelings - this is precisely the practice of stopping the internal dialogue withsmell.
Taste
You can use what is tasty and tasteless. The main thing is that the sensations caused by food do not cause any feelings in the mind.
Touch
The following opposites should be used in technique: sharp - blunt, soft - hard and others.
The technique of stopping the internal dialogue at the level of thoughts
Every person has passive and active thoughts. Passive thoughts are born unconsciously, independently of the person himself, while active ones are created by him. To perform the technique of stopping the internal dialogue, you should relax and concentrate on the thoughts rushing through your head. You need to sit like this for a while and watch out for uncontrolled thoughts. By focusing one's attention on a disturbing thought one stops it. An important feature of the technique is that it is required to track passive thoughts with your active thoughts. It is from passive thoughts that the internal dialogue consists. Intentions and will turn on thanks to active thoughts, so they can be controlled and "catch" passive thoughts. To track your own thoughts, you need to look inside yourself and keep all your attention on the thoughts in the center of the head.
This technique is quite complicated, but effective. It should be done regularly for half an hour every day.
Contemplative techniques for stopping internal dialogue
Another option to deal with internal dialogue is the contemplative technique. For this you canuse special images for contemplation. When conducting, you must adhere to the description of the technique for stopping the internal dialogue. This technique is carried out with a defocused look and calm breathing. It is necessary to reach a state where the image becomes static. This will quickly get rid of the internal dialogue and calm the shattered psyche.
Blocking incoming information with a mantra
This method is based on stopping the internal dialogue with your yoga technique. You need to come up with a word that you can fully concentrate on. To do this, you need to choose a harmonious word that does not cause emotions. It should only evoke a sense of calm. Examples of mantras: ra-um - calmness, fri-den - peace. The mantra at any time is able to free the human mind from unnecessary thoughts. After choosing a mantra, you need to take a comfortable position, stop looking at a certain point. Then you need to say the mantra in a loud voice, and then repeat it rhythmically. At the same time, you definitely need to enjoy this process, experimenting with sound. Gradually, you need to slow down the sound, pronouncing the word more and more quietly.
After the mantra has turned into a barely audible whisper, you need to stop pronouncing it, close your eyes and listen to yourself. It is important to hear how it sounds from the inside, filling the mind. This meditation should be done for 20 minutes daily.
