Each person in his head constantly has a variety of thoughts, each of which is able to attract his attention to himself. Attention starts to jump from one thought to another, so a person cannot concentrate on something really important for himself for a long time. Thoughts begin to float on their own in the head and engage in experiences, occupying the mind with unnecessary conversations. Thus, thoughts begin to control a person.
The definition of stopping internal dialogue is considered to be such a process that takes place in a speech form and is aimed at solving an ambiguous and conflict problem.
Features of the internal dialogue
Internal dialogue is a very inefficient process, which takes 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 in another way, regrets something unspeakable or not done, etc. In an internal dialogue, a large and meaningless waste of energy occurs. To prevent this, you need to master the techniques of stopping internal dialogue.
The benefits of internal dialogue
Internal conversation in different situations can be very useful, it helps to find a large number of ways to solve different problems, interests in something, helps to reason. It is necessary to start an internal dialogue with oneself when it is needed, and to stop it 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 very often it happens that the conversation of the mind prevents you from focusing on some business. Under this condition, it is recommended to use techniques to stop the internal dialogue.
The negative effects of internal dialogue
During the internal dialogue, a person experiences, gives his thoughts to his energy 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 ceases to hear the voice of his intuition, which can give the right advice. Therefore, it is so common for people to change their goals, instead of translating them into reality.
It is worth noting that the internal dialogue, as well as physical activity, can provoke fatigue. Immersion in thought and waste of 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 bring harm, namely: distracts from work and work; focuses on negative events; foreshadows failure in any business; raises old worries and grievances.
When a person experiences past events, arranges conversations, reproaches and scolds himself, it is very important to stop such an unproductive dialogue with yourself in time.
Stopping internal dialogue: why and how to do it
The human essence is designed so that it is able to constantly talk to itself without pronouncing thoughts aloud. Stopping this dialogue will help stop the internal conversation, as well as cleanse the mind of bad thoughts and help stop focus on the right tasks.
To stop the internal dialogue, it will take a lot of concentration and perseverance. Those people who were able to master this technique of stopping the internal dialogue note an increase in self-confidence, calmness and performance. 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 action leading to the result. It is very important to be able to stop the internal dialogue of your own free 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, vision. After the sources of the internal dialogue are blocked, its basis, or rather thoughts, will remain. Each separate source, sensually perceiving and analyzing, subdivides sensations into beautiful or ugly, pleasant or unpleasant, tasty or tasteless, etc. The combination of perceptions gives rise to quick continuous thoughts, calculations and analyzes. In addition, there are other factors, such as social, intellectual and everything related to life.
Therefore, processing received from various sources of impressions gives rise to 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 unique internal dialogue. Changing 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 exercises. Therefore, it will take about half an hour every day to train and meditate for 40 days.
The technique of stopping internal dialogue is divided into two parts:
1. The figurative and verbal flows from everyday life stop in consciousness.
2. The process of misinterpretation and analysis stops.
Exercises must be performed in a standing or sitting position, in addition, with an even posture, that is, the head should be in line with the spine. You need to look directly in front of you, not looking from one object to another, but by focusing your eyes on a single point.
Theory and practice of stopping internal dialogue
The technique of stopping visual perception
Looking at any incident, such as fun, a fight, a holiday, suffering, you need to remain calm and disinterested 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. Using this technique, you can look at things and events in life with impartiality and 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 must try so that the desire to laugh does not reach the consciousness.
You can create different situations based on opposites.
When working with this technique, you do not need to associate various sounds with each other.
Smelling Technique
Using such opposite concepts as “sharp” - “weak”, “pleasant” - “unpleasant”, you can come up with the appropriate training. Sensations should not cause pleasant or unpleasant feelings - this is precisely the practice of stopping the internal dialogue with the help of smell.
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 the technique: sharp - dull, soft - hard and others.
The technique of stopping internal dialogue at the level of thoughts
Each person has passive and active thoughts. Passive thoughts arise unconsciously, regardless of the person himself, but he creates active ones. To perform the technique of stopping the internal dialogue, one should relax and concentrate on thoughts rushing through the head. You need to sit like this for some time and track uncontrolled thoughts. By focusing his attention on a disturbing thought, a person thereby stops it. An important feature of the technique is that you need to track passive ones with your active thoughts. It is from passive thoughts that the internal dialogue consists. Intentions and will are included thanks to active thoughts, so they can be controlled and “caught” passive thoughts. To track your own thoughts, you need to look inside yourself and keep all your attention on thoughts in the center of the head.
This technique is rather sophisticated, but effective. It must be performed regularly for half an hour every day.
Contemplative techniques for stopping internal dialogue
Another option for dealing with internal dialogue is contemplative technique. To do this, you can use 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 gaze and calm breathing. It is necessary to achieve a state when the image becomes static. This will quickly relieve internal dialogue and calm the shaky psyche.
Blocking incoming information with the mantra
This method is based on stopping the internal dialogue by your yoga technique. You need to come up with the word on which you can fully concentrate. To do this, you need to choose a harmonious word that does not cause emotions. It should only cause a feeling of calm. Examples of mantras: ra-um - peace, free-den - peace. Mantra at any time is able to free the human mind from unnecessary thoughts. After choosing a mantra, you need to take a comfortable pose, stop looking at a certain point. Then you need to pronounce the mantra with a loud voice, and then repeat it rhythmically. In this case, you must definitely enjoy this process, experimenting with sound. Gradually, you need to reduce the sound, pronouncing the word more and more quietly and 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.