Conversations Within: Internal Dialogue

It is impossible to listen when you are talking. The ability to remain quiet is one of the keys to successfully listening, both in ordinary life and when seeking communication within.

Unfortunately, inner quiet is unusual for most of us. Even when alone, we talk to ourselves: we 'hear' the sounds of our own thoughts, remember musical melodies, and so on. We become easily distracted by apparently random memories, sounds and other intrusions. Generally, we are quite noisy internally!

Becoming and remaining centered and quiet – even for a short period of time – takes work. Not work in the sense that we should be 'doing' something, but work in the sense that it takes persistent practice.

This exercise can assist in developing that sense of quiet openness necessary for listening attentively within. Take time to practice it at least once a day for the next week or ten days. Very shortly, you will begin to experience a change in your perception:

This is a beginning exercise, yet it will lead directly to more advanced work. Do not 'rush through' this step. Be patient and persevere instead until you feel that entering a calm and open state has become natural for you.

Exercise: Centering and Attention

Sit comfortably either on the floor or in an armless chair. Be sure to sit so that you are upright, so that you can breathe comfortably. If you are sitting in a chair, slide forward on the seat so that you do not rest against the back. Place your hands comfortably in your lap.

Move your upper body in a large circle, pivoting at the waist. It does not matter in which direction you rotate; choose the direction that seems most comfortable to you.

Make the circle as large as you can without losing balance or bumping into the chair’s back. After a few times, make the circle smaller, then smaller still. Make the circle smaller until you are barely moving at all, then think of making it smaller by half, half again, half ... until your body no longer moves, but you have a sense of the circle continually becoming smaller and settling in your lower abdomen.

Breathe deeply through your nose and exhale without straining through your mouth three times. Let all remaining thoughts and distractions ride out on the wave of that last deep breath.

Sit quietly, breathing normally. Attend to the sounds of your environment: cars, neighbors, birds, rain, fan ... whatever you hear, let it be and listen to it. Become part of your environment.

If your attention waivers, bring it back to your breathing, then again open your attention to what you hear.

After a few moments, inhale again deeply. Take in the smells of your environment. Exhale gently.

If you already have a Journal, make a note about the experience. Do not judge anything you might or might not have experienced.

Repeat this exercise at least once a day for the next seven to ten days. The ability to center is extremely important to continuing the exercises. With practice, you will quickly return to that calm center of attentiveness, which is the beginning of all future experiences in inner communication.