At first I set a 2 minute timer, chose one particular type of frame and just noted each mental event that matched. So Mental imagery was just noting “image” each time I caught a mental image. Sometimes they are much too fast or changing as you try to catch them, that’s fine. There was no sense of rushing to keep up or worry if one didn’t arise for awhile (though that sometimes seemed to warrant noting as “blank image”). I increased slowly to 5 minutes and did the other types of frames. After some comfort was built I tried multiple types at once, “image”, “talk”, “image”, “feeling” etc. just noting as they arose. I did this for 1 month.
I used various habit type loading things to maintain the habit for a month, then practiced it more sporadically since then. The benefits seem to be permanent.
At first I set a 2 minute timer, chose one particular type of frame and just noted each mental event that matched. So Mental imagery was just noting “image” each time I caught a mental image. Sometimes they are much too fast or changing as you try to catch them, that’s fine. There was no sense of rushing to keep up or worry if one didn’t arise for awhile (though that sometimes seemed to warrant noting as “blank image”). I increased slowly to 5 minutes and did the other types of frames. After some comfort was built I tried multiple types at once, “image”, “talk”, “image”, “feeling” etc. just noting as they arose. I did this for 1 month.
I used various habit type loading things to maintain the habit for a month, then practiced it more sporadically since then. The benefits seem to be permanent.