Getting into the dialogue
In my experience it was helpful first to notice what kind of internal monologue or dialogue was my default. It's my understanding that people with PD typically engage in an internal monologue, talking to themselves. In my case, I do some of that but also a good deal of talking to others I know, as if rehearsing conversations with them.
It seems helpful to recognize your default so you'll be able to see when you have you drifted back into it or have successfully replaced it with dialogue with the “other.”
(I don't know if there are people with PD who don't engage in any internal monologue or dialogue at all. I have read that some people don't. If by some chance you don't, it raises interesting questions concerning the applicability of the JWH method for you. But I would guess it should still be workable. You can simply engage in the dialogue with the “other” out loud or in a very soft whisper. I believe that is an acceptable option for anyone anyway.)
In any event, I began by simply trying to engage in the dialogue as much as I could. The idea is to make it nearly constant, if possible. For some folks this may be easy. For me, it is all too easy to slip back into my default mode, before long realizing I've gotten away from the dialogue for the last little while. So for me a major challenge has been to try to remain more constantly engaged in the dialogue. In fact, just to make sure I put in some significant chunks of time in the dialogue, I've regularly put in one or two dedicated sessions per day for just that, retiring to a private room in my home and spending somewhere between 15 minutes and an hour in quiet dialogue.
Aside from in a dedicated session, it seems easiest to do the dialoguing during activities that don't require great deal of active thought. I have had some success during dog walks, at the gym, etc. It is difficult to be in the dialogue while reading, though I have developed a way, which I'll get to later, to do this to a small degree. That said, surfing the internet is a distraction, and if it detracts a great deal from your time in the dialogue you may wish to set some limit on your screen time.
If at first it seems you're not getting anywhere with this, just keep at it. My progress at first seemed minimal, but very slowly I have noticed an increase in my time in the dialogue and simply more frequent little connections with the “other.” (I'll address the latter in an upcoming post.) I still have quite a ways to go, but the progress is there!
I'll talk much more about this process in upcoming posts.