One hour, alone, outside if you can, talking out loud in everyday words about what is actually wrong. If nothing comes, say that nothing comes, and keep saying it until something does. Nachman of Breslov prescribed the hour. The sentence on the button is not his: it is how the tradition's modern teachers read him, and the classical texts behind it are in the panel below.
The hour
60:00
Walk out. Start talking. Plain words, your own language, about what is actually the matter.
Tap it each time you say it. The count is the only thing this page keeps from the hour; the words are spoken, and there is no box for them.
Hours
The honest limit, stated first. Hitbodedut is addressed to God. Nachman of Breslov, 1772 to 1810, prescribed an hour a day of it, in the fields, in Yiddish, and the movement that keeps his teaching holds that secularised it becomes talking to yourself in a field, which is a different act. That is their objection and it is printed here rather than answered. The record also has this: the man who prescribed the hour lived with a lifelong heaviness that an hour a day of spoken prayer did not lift, said so, and recommended it anyway, and everything of his that survives does so because one follower, Nathan, wrote it down. What travels without the address is an hour of speaking the truth out loud where nobody can hear it, and an instruction for the silence. That instruction, keep talking even when the only sentence available is that you have nothing to say, is not a quotation from him. It is the modern Breslov reading of three passages that are: that a mouth that will not open can itself be made into the prayer, that you may say the one thing you can say over and over for days, and that the two words Master of the World will do. Read that way it is the best designed empty state in the territory, and it is a reading, not a quote.