Silence Your Inner Critic.

Hi,

Insight Timer community.

Welcome to this video.

Thank you for choosing this video.

My name is John Vincent and today we're going to look at another technique from the toolkit of neuro-linguistic programming that will give you mindset mastery.

The ability to decide how you are able to respond instead of react to situations.

To give you more peace of mind.

To allow you to feel happier and more comfortable.

All the wonderful benefits and promises,

Right?

It's really super simple again this technique like the other ones I've been sharing.

We're really going to listen in to the internal dialogue here.

The internal dialogue and the visual imagery that we have in our mind we can call thoughts.

The feeling we have in our body,

Emotion.

I've recorded a video on changing the emotional responses that you have.

Please check that out if it's of interest to you.

This video is about sometimes it's important to go for the feeling first.

Other times it makes more sense to change the way you think about things because they create the feelings in your body.

And there's that internal dialogue that we all have that sometimes it says really critical things instead of saying wonderful things to you.

And if that's you and you're having some critical negative internal dialogue happening in certain situations.

Telling you how you're not the wonderful person that you should be telling yourself.

Giving yourself a hard time about something you didn't do.

Something you haven't done.

A negative internal dialogue.

Again it's time to change this unless you like the unpleasant feeling that comes from it.

This technique is really really very simple.

It's part of just a simple structure of the way that we think.

We think as human beings with visual imagery.

We have pictures in our mind's eye.

We have a mind's ear that has an internal dialogue.

Or you can remember a piece of music.

Now some people are fabulous at remembering music or constructing,

Writing music in their mind.

The composers of old wrote symphonies without the full orchestra there to know what it would sound like.

It was done in their mind.

Tesla very famously visualized so clearly in his mind that he could set the clock going in his mind and have it match a clock in the real world.

This is a visual thing.

Seeing a clock in the mind having it ticking and a clock in the real world.

The musician this is an auditory thing.

We think in pictures and sounds and they create feelings.

Certain smells will stimulate thoughts and memories and certain tastes.

Likewise they will stimulate thoughts and feelings.

Feelings of wow that's delicious or tastes horrible.

But most of our thinking is done with imagery and with internal dialogue.

Some of us,

If we're graphic designers,

If we are interior designers,

If we're artists,

Will be more visual in our thinking.

To us,

If we are musicians or speakers or authors,

We'll be probably more auditory based in our thinking.

Spend more of our time thinking with words and internal dialogue and spending less time in the visual domain.

We all do all of it to some degree or another.

Balance in all the systems is balance in whole.

So today we're really going to focus in,

Listen in to the internal dialogue.

Specifically the way if you in previous example give yourself a hard time with an internal dialogue that says negative and terrible things.

Then notice where that internal dialogue is.

Does it sound like it's coming at you?

Or does it sound like it's coming from outside?

Does it sound like somebody shouting and hazing on you and bing?

Is it louder in one ear?

What is the volume?

Is it quiet?

Is it a,

What's the point,

Pessimistic kind of voice?

Or is a shouty angry voice tonality?

What does the voice sound like?

Now try this.

Put your thumb out and imagine that voice coming from the end of your thumb.

How different does it feel if you make it all squeaky and high-pitched on the end of your thumb?

Push it off into the distance.

Make it super squeaky high-pitched.

How different does that make you feel?

The voice comes back and says,

This is silly,

But just move that voice off and have it all high-pitched like it's sucked on a helium balloon and the voice is,

This is silly,

Oh what are we doing?

How different does that make you feel?

And instead have a bigger more wonderful thought in your mind about,

I can do this,

I am worthy,

I am a good person,

Whatever is the opposite thought.

So is that unpleasant voice?

Push it off in the distance.

Make it quieter,

Make it lower and slower in pitch,

Make it high in pitch.

If it's a noisy voice keeping you awake at night,

Oh we've only got three hours left until I've got to wake up.

Three hours,

That's a short sleep.

Then push that voice off in the distance and make it all yawning and quiet.

If it's a voice that's telling you off,

Push it off into the distance,

Make it high-pitched and laughable.

Does it make the problem go away?

No.

Does it make you feel different about the problem?

Yes.

Feeling calm,

Does that give you access to more of your brain to think of a solution so that in that old situation where you felt anxious,

You no longer need to feel anxious because you know solidly now that you are able in that situation or you don't get in that situation.

It gives you the clarity of mind to find new information.

If you're worried about money,

Will it suddenly make money disappear by taking the nagging voice off in the distance?

No,

Of course not.

Will it take the emotional unpleasantness out of your body system?

Yes.

Will that put you in a better space to think how am I gonna best solve this problem and get to where I want to be?

So if you have an unpleasant internal dialogue,

First notice where it comes from.

Is it shouting at you?

Is it coming from behind you?

Is it this terrible whispering in one ear?

And move it off into the distance,

To the end of your thumb,

To the distance over there.

Well high-pitched and squeaky.

And how different does that make you feel?

Try it with an internal dialogue now.

Put it on the end of your thumb.

So first be aware of something that you say to yourself that's just really not helpful.

Bring it up to mind and put it on the end of your thumb.

First in your normal voice,

The way you normally say it,

But at arm's length.

How different does it feel at arm's length when you're holding it at arm's length?

Change it to that high-pitched squeaky sound.

How different does that make you feel?

Off further into the distance.

How different do you feel about it now?

Do it again.

Off into the distance.

Think of another example.

The brain likes threes.

Think of another example of where you give yourself a hard time unnecessarily.

Put it on the end of your thumb.

Make it go high-pitched.

Off into the distance.

For another voice comes in and says,

Well this is silly.

What am I off to the end of the thumb?

This is silly.

High-pitched.

Off into the distance.

This is silly.

Take control of the way you're thinking by changing the structure of your thinking and it changes the way you feel.

To go at the story.

There are infinite stories.

Every single person has a different story.

The content.

He said this.

She did that.

They did this.

Why is that?

It's not fair.

I should have.

Instead,

If you change the structure of the thinking from that nagging,

Loud,

Unpleasant voice to a high-pitched squeaky one off in the distance.

That loud,

Excited chattering that doesn't let you get to sleep at night and get a good night's sleep to a quiet,

Yawny,

Sleep sound.

And then do it again and the voice comes back and says,

Right,

This is really working.

And off into a yawny,

Quiet sound.

Is this silly?

Just off into a much lower,

Yawny,

Quiet,

Sleepy sound.

And typically people who have a difficult time getting to sleep like that wake up in the morning and then they feel,

Ah,

The softness of the pillow.

Oh,

I just want to stay here in bed.

But you've got to get up now.

You want to have the good feeling.

Wow,

I'm excited to jump out of bed.

The internal dialogue says,

Wow,

The new day's starting.

The excited dialogue,

Here and now to get out of bed,

Go do something.

And the quiet dialogue to fall asleep to.

The nagging,

Unpleasant internal dialogue.

Off in the distance as a squeaky,

High-pitched voice and bring in something powerful in your internal dialogue to replace it.

Nature abhors a vacuum.

If you dig a hole in the sand,

You come back the next day,

The tide's gonna have filled that back in with the same stuff.

Put something new in there,

In its place.

Put a new internal dialogue that makes you feel good.

I can do this.

I am a good person.

I can do this.

The confident and congruent good feeling to go with whatever it is.

Any internal dialogue that is your thinking,

Internal dialogue that causes you an unpleasant feeling.

It's time to change it,

Unless you want to still feel that way.

Thank you for watching today.

Have a beautiful rest of the day.

My name is Jon Vinson.

I'll see you again in another video.

Well,

I won't,

But you'll see me,

If you see what I mean.