This exercise is for those who have a difficult time finding things to talk about or those who believe they have nothing to say. It is for the purpose of developing an awareness of internal thoughts and feelings that do not get expressed in words. Ask your spouse or a friend to help you practice this tool.

  1. Take five minutes to pay attention to whatever is going through your mind and speak it out.

  2. Try to keep talking for five minutes. Don’t worry about changing subjects if your mind wanders. Don’t worry if you seem to be rambling, just get used to identifying your thoughts and feelings and putting them into words.

  3. You can't say, "There's nothing on my mind." As long as you are alive, your mind is active and aware of something. Pay attention and become aware. It is like free association. Use this as an exercise/discipline to help you bring what’s on the inside (of you) out.