THE NOTICING SELF

The part of us that is able to notice and observe our thinking and feeling. This Observing Self is a safe place that we can learn to connect with at any time. When we connect with our Observing Self, our thoughts and feelings have less impact on us.

Letting Go of Identity Exercise

The Stageshow Metaphor (YouTube)

BEING IN THE MOMENT

Contacting the present moment means paying attention in and open and curious way to your physical sensations and thoughts as they occur. When paired with the other ACT tools it is a powerful way to get in touch with your true desires and the thought processes that hold you back.

DEFUSION

We get fused or hooked to strong beliefs about ourselves, and that often causes us suffering. ACT says that the main mechanism that people acquire through meditation is called ‘defusion’. This is the ability to observe your thoughts and feelings and experience them, without automatically identifying with them or getting 'hooked' by them.

I notice that I’m having the thought …… (YouTube 1 min)

Leaves on a stream (YouTube 3min) 

Thanking Your Mind: Taking The Power Out of Difficult Thoughts (YouTube 2 min)

Ten defusion techniques for unhooking your mind (website)

DEFUSION IDEAS

I am having the thought that: For example, I am having the thought that I’m making a fool of myself. 

Name what the mind is doing: Name the type of anxious thinking (fortune-telling, mind reading, “shoulding,” postmortem, spotlight effect, storytelling, and more basic types, such as worrying and judging). 

Give real names to your thoughts: For example, Mind-Reading Randy. 

Thank the mind: For example, Thanks for the memory.

Awareness of thinking: Listen to the audio download, or sit silently with your thoughts. 

Observe your thoughts: Use the waterfall metaphor, leaves on a stream, or clouds in the sky. (These are in addition to observer perspective images already covered: mountain, lake, train track) 

Get off your buts: For the following sentence, “I’d like to go to the party but I’m afraid I’ll be anxious”, try replacing “but” with “and” - “I’d like to go to the party and I’m afraid I’ll be anxious”. 

Replace “I” with “you” or “your name”: Instead of "I feel anxious", try "John feels anxious."

ACTION

Committed action is doing practical things that line up with our most deeply felt personal values. They are important because they express what is most important to us as human beings.

Values Exercise ACT - Flavour and Savour (Russ Harris)