Cover your face with your hands, so you can’t see anything. Ten defusion techniques for unhooking your mind Leaves on a Stream. We hold onto these beliefs so tightly, we forget they are beliefs. The Point of Defusion The main purpose of defusion is to be able to act more flexibly in the presence of unhelpful cognitions. This exercise is a continuation and builds upon the exercise mental noting. That doesn’t mean that you are running away from your inner world, but rather that you are … You’re sitting in the movie theatre munching popcorn, utterly absorbed in the movies, filled with rage and joy and fear and sadness. Tous les exercices de défusion cognitive ont trois buts: le premier, c’est que l’on soit capables d’identifier et de mettre à nu la pensée ; le deuxième, lui, consiste à ce que l’on parvienne à la ressentir aussi fort que possible ; le troisième, enfin, est que l’on arrive à la lâcher ou la libérer. “People become attached to their burdens sometimes more than the burdens are attached to them.” – George Bernard Shaw A cceptance and Commitment Therapy (ACT) encourages people to “defuse” themselves from maladaptive patterns of thinking through a process called cognitive defusion.. Defusion with Teens. Notice your tendency to follow your thoughts and attribute urgency and importance to them. Cognitive defusion is an aspect of acceptance, which just means letting go of internal struggle or resistance. Then zoom out further and see the solar system, and then the whole galaxy of the Milky Way, and then thousands and thousands of galaxies, containing billions and billions of stars and planets. As with adults, we want to communicate to teenaged clients that as human beings we all have thoughts, that we can recognise and assess those thoughts, but that we don’t want to be ‘caught up’ in them. Defusion involves distancing, disconnecting or seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). You’ve been there, lost in the movies, for quite some time now. 13342_VA ACT_D manual v5.indd 1 8/7/15 9:06 AM. Easy, eh? Defusion is one of the six core processes that make up Acceptance and Commitment Therapy (ACT). 80 year old birthday celebration script (p 41) 10. The aim of this exercise is to identify specific thoughts which you would benefit from using defusion strategies to get unhooked from. Expansion. L’ACT appelle fusion cognitive la tendance à prendre ses pensées littéralement. “ Thank the mind ” for the thought, but don’t resist the thought or try to suppress it. Cognitive defusion is about: − looking at thoughts rather than from them − noticing thoughts rather than getting caught up or buying into the thought − letting thoughts come and go rather than holding onto the thought. Getting From Goals To Values (pp 32-35) 8. Acceptance and Commitment Therapy ACT) has emerged over the last twenty years within the context of the Third Wave of Cognitive Therapies and has been utilised with reported success in a , range of therapeutic and mental health settingsSocial and self-stigma related to seeking assis. 3 Acceptance exercises 1. Serving Humans in the Fort Collins, Timnath, Windsor, Loveland and Greeley area. Defusing Techniques Defusing involves seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). ... D., Keogh, C., Luciano, C., & Wilson, K. (2008). The goal of thought defusion is to create space between ourselves and our thoughts. Please enable Cookies and reload the page. Defusion interactions in ACT are oriented to promote the discrimination of the ongoing process of having any thought or feeling as well as to discriminate the person who is having each of them. Your Mind, With a Capital “M:” For the sake of this exercise, think of your mind as a separate entity … Therapist Manual 3 Suggested Citation: Walser, R. D., Sears, K., Chartier, M., & Karlin, B. E. (2012). To alleviate that process, we can identify our cognitive distortions and replace them with rational alternatives. ACT case formulation template adapted for clients with visible differences download archived copy UNHOOK from NEGATIVE Thoughts: ACT Defusion Exercises March 04, 2020 / Shamash. Five Basic Strategies in ACT 1 Confronting the agenda (Creative Hopelessness) 2 Control is the problem 3 Willingness is the alternative (defusion/ acceptance/ the present moment) 4 Self-as-context 5 Values and action Basic ACT Strategies: Confronting the agenda Confronting the agenda (Creative Hopelessness) Sign up for my weekly column plus the best things I’ve read, heard or watched, Christianity, Capitalism, climate change, mysticism, Spirituality, CBT, resilience, Civilization and its D..., climate change. 2 Acceptance and Commitment Therapy For Depression in Veterans The image on the cover .....info to come 13342_VA ACT_D manual v5.indd 2 8/7/15 9:06 AM. ACT handouts | Russ Harris download archived copy; Exercises, Worksheets & Workbooks. We contort ourselves into painful shapes, for most of our lives, because we close ourselves in with negative beliefs like ‘I’m only loveable if I succeed in life’. Mindfulness . Observe the feeling or thought. The first two are general defusion-building exercises, and the others are tailored to defusing from specific problematic thoughts. Avec l’évitement expérientiel qu’elle nourrit, la fusion cognitive est un des principaux vecteurs de psychopathologie et va constituer une cible de traitement privilégiée. In ACT, this is what’s known as a cognitive defusion exercise. Think of your self and your situation, then zoom out and see it from the sky – see your house and the street you live on. Look at it above you. Acceptance and Commitment Therapy (ACT) is about helping people to relate to their thoughts and feelings in a more flexible and effective ways and to focus their attention on living well, in line with their deepest values. At ACT Pilates Fusion and Yoga Studio, we weave together the power of movement, human connections and giving back. What we need to do is, rather than taking the thoughts too seriously, although they might be serious in nature, is to relate to that thought in a different way, by actually playing with it. Thought management tools are therefore considered of value in reducing psychological distress. But luckily, there’s a host of defusion techniques we can use to defuse, from ACT, CBT, Stoicism, Buddhism and many other therapeutic traditions. Cover your face with your hands, so you can’t see anything. In-Studio and ACT Virtual Classes held daily! When we are overly reactive or attached to the negative thoughts we have about our experiences, that often results in unproductive behavior and unnecessary suffering. Here’s Ram Dass guiding people through that metaphor. Each time a thought arises in your mind, place the thought in a leaf, put it on the stream, and watch it sail gently away. What if you could get the psychological benefits of meditating without actually having to sit on a cushion for hundreds of hours? They can also be used as exercises to experience defusion. It can be a moment of blessed relief when we defuse from such beliefs, like taking off a pair of shoes that are one size too small. Through this process the individual is encouraged to exercise in- creased psychological flexibility, drawing on personal values that lead to meaningful action [21]. Cloudflare Ray ID: 60e13699bbd30666 Defusing Techniques Defusing involves seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). An experimental test of a cognitive defusion exercise: Coping with negative and … These interactions aim to promote the experience of self-as-context as a consistent perspective in order to alter the functions of those thoughts and feelings. This means that you create a discrepancy between what you think and what you do. Imagine you can literally feel the warmth of their love coming into you, and generating the warmth of love inside you, for yourself and for all beings. When I don’t give them my attention and power, they shrink and lose all their strength.’. Another example might be helpful. Don’t struggle with it,... Redirect your focus to some meaningful activity. Defusion Exercises; Self as Context Files; Self-Compassion Meditations; Values Exercises; Urge Surfing Instructions; Blog; Contact; ACT Exercises and Audio Files. Useful Metaphors (pp 27-31) 7. L’intention de cet exercice est de favoriser la conscience d’un « espace sécurisé » où le patient peut se retirer un moment pour retrouver son souffle avant de reprendre l’exercice. La défusion, plusieurs exercices. The goal of thought defusion is to create space between ourselves and our thoughts. Look around you, at the limitless expanse of the universe, glittering with light and energy. Therefore, establishing trust and empathy with the client is very important before engaging in these types of exercises. You can defuse the thoughts that create an emotional turmoil and have a negative impact on you by learning to create a distance between … Je recommande parfois le livre Le piège du bonheur, de Russ Harris, à mes clients. When you hear the old negative belief come back, always hear it in the same ridiculous voice. Then zoom out further and see the city and the country underneath the clouds. Worksheets from the Happiness Trap including Values, Defusion, and Experiential Avoidance exercises download; 6 ACT conversations is a six-session e-learning program from RMIT University Link to 6 ACT conversations Cognitive Defusion Labelling Thoughts The Mind is a Reason Giver Walking in the Street Fact vs Thought Defusion and the Survival Response Radio Station Metaphor What are Thoughts? Page 1 Session 2: Action and Experience Versus Thought and Emotion Handout: Further Defusion Exercises In addition to the defusion exercises you can practise by listening through the audio segments of 6 ACT Conversations, here are four more defusion exercises to practise. But defusion is also a skill that practitioners can find especially challenging to apply effectively. Even though you do not see the usefulness of some activities, it is essential that you do them, because they are indeed useful. “Defusion means learning to step back or detach from unhelpful thoughts and worries and memories: instead of getting caught up in your thoughts, or pushed around by them, or struggling to get rid of them, you ... (ACT) and it helps in developing psychological flexibility. … Ces exercices sont parfois drôles et peuvent apparaître « niaiseux » (remerciez votre cerveau pour cette pensée! Write down a negative belief you feel is holding you back on a piece of paper. Give them funny labels, and have your client identify a suitably named Twitter feed for the comments, judgements, assumptions and doubts within a category. • Imagine a stream burbling along in front of you. A way to use this in defusion is to say ‘sounds like another Tweet’ or ‘I’m having a mind Tweet’. Then zoom out further and see Europe, and the Earth spinning round. Defusion with Teens Snow Flakes Falling Exercise Tug of War Metaphor Defusion Case Study. An introduction to defusion in Acceptance and Commitment Therapy (ACT). Posted on 1 juin 2017 5 mai 2017 by Egide Altenloh. It rapidly allows clients to respond skilfully to thoughts to allow them to stay true to what matters to them in life. more formal defusion exercises copyright Russ Harris, 2014. 3. There are probably hundreds of other techniques and metaphors which serve the same purpose: shifting perspective and helping you open up a space between the mind and the beliefs it has become fused to. What were you getting so worked up about? Let's say your core unhelpful thought is "I'm a failure". I learned not to give my power to my Automatic Negative Thoughts (ANTs), and practiced saying to myself ‘I’m not going to let those old ANT thoughts bully me any more. Sing it. Aaaah, I’m doing this to myself, I see. ACT uses three broad categories of techniques: mindfulness, including being present in the moment and defusion techniques; acceptance; and commitment to values-based living. Your mind is the sky, the clouds are your thoughts. ACT says that the main mechanism that people acquire through meditation is called ‘defusion’. Defusion techniques can be odd, and may make clients feel invalidated if not introduced and executed properly. 5. … Notice different aspects of you arising, different patterns of thought and feeling, different selves. This is the ability to observe your thoughts and feelings and experience them, without automatically identifying with them (or getting ‘hooked’ to them in ACT parlance). Another way to prevent getting this page in the future is to use Privacy Pass. Your hands represent your thoughts, particularly your repetitive, negative thoughts. And so is everyone else. Milk, Milk, Milk Exercise. you might typically work with a coach or therapist. We can practice getting out of ‘old fogey mind’ and back into ‘beginner’s mind’, where we are open, fluid, playful and curious to what is happening. We get fused or hooked to strong beliefs about ourselves, and that often causes us suffering. e Role-Play section guides you through exercises you can assign to your students in the classroom or training session. These techniques are unhooking techniques - they help you get less stuck to the thoughts because of when thoughts are sticky, we are strongly impacted by them. This is a practice developed by Stephen Hayes, the founder of ACT: Sit quietly with your eyes closed. Willingness and Acceptance; Cognitive Defusion; Mindfulness; Values and Valued Directions; Committed Action; ACT for Couples; ACT for Substance Use; ACT for Couples; ACT Metaphors; Anger. You are ordinary you and you’re the limitless luminosity of Buddha-mind. I used this technique when I learned CBT for social anxiety. This uses wordplay to cognitively defuse a painful or persistent thought that we might be taking too literally, and which may be contributing to … And then there are sudden epiphanies – shocks to the system like spiritual experiences, near-death experiences or psychedelic experiences, which can dissolve your habitual beliefs and return you to a childlike state. GRAND Re-Opening Monday, February 1, 2021! Thought defusion is a term borrowed from acceptance-commitment therapy. ... 4.3 Relaxation Exercise - PMR; ... Defusion, as a technique, represents distancing yourself from what you feel and think. Recognize the Buddha as the highest potential within you – who you actually are, at your deepest core. If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area. 3. L’exemple ci-dessous est inspiré d’une expérience vécue, récente, où grâce à des outils tels que la matrice, la défusion This is an exercise from ancient Greek philosophy. These are all basically the same techniques. Client handouts (pp 19-26 ) 6. Mindfulness is a way of observing our experience, in the present moment, without judgement. Completing the CAPTCHA proves you are a human and gives you temporary access to the web property. The original exercise was presented by Russ Harris at the 2009 ACT World Conference and can be found here. Now, within this blazing light of luminous intelligence and love, imagine you see you, ordinary you, sitting in front of you. Feel a deep sense of compassion and love for ordinary you, and all you’ve been through, sometimes on your own, sometimes dealing with great pain with no one there to help you. We think they are 100% true, and we even get annoyed if people question them. This practice helps you not identify so strongly with the things that arise within you, but to see them as temporary aspects of you rather than the whole of you. Scripts for mindfulness exercises, and tips for creating your own (pp 11-16) 4. These are extraordinary exercises that will sometimes surprise you. The idea is that we all have a tendency to over-identify with our thoughts, amplifying them in our minds to … They can also be used as exercises to experience defusion. Next time you notice a very negative belief you are saying to yourself, write it down, and then read it out in a silly voice, like Donald Duck, say, or Donald Trump. DON'T BELIEVE EVERYTHING YOU THINK! 22 HCPJ October 2009 ACT Un des exercices typiques consiste à proposer de répéter le contenu d’une pensée à toute vitesse afin de focaliser l’attention de l’individu sur les caractéristiques sonores des mots et d’amoindrir les associations à une signification particulière. Act for Pain: Noticing the Mind to Change Behavior. Exercice ACT Thérapie d’Acceptation et d’Engagement | Espace de Sécurité . Close your eyes and notice your thoughts racing through your mind. It stems from the idea that you don’t have to put weight on every thought, emotion or sensation that you have. Greet them as different guests in the guest-house (as in the Rumi poem), or as different characters on a stage, or as different guests on a cruise-ship. Cognitive defusion is about: − looking at thoughts rather than from them − noticing thoughts rather than getting caught up or buying into the thought − letting thoughts come and go rather than holding onto the thought. Now imagine merging with the Buddha. This method is powerful when you’re having a really sticky thought. Rather than being absorbed in the endless movies appearing in front of you, with their heroes and villains, look at the beam of light projecting the images. Des métaphores, des paradoxes et bien d’autres exercices expérientiels pourront également être proposé. 1. Art and craft is a great way to defuse from hot thoughts In all forms of cognitive behavioural therapy, of which ACT is one of the third wave variants, thoughts are considered important in beginning and maintaining distress. Explaining defusion to teenaged clients uses slightly different metaphors and language. One of the negative or unhelpful beliefs that sometimes holds me back is that people aren't interested in … This exercise provides a metaphor for cognitive defusion. Experiential Acceptance. Merge with that light and rest with it. An introduction to defusion in Acceptance and Commitment Therapy (ACT). Consider these to be the core of your defusion practice. Defusion is a cognitive technique that helps you take your mind less seriously so that you can view your thoughts in a more objective manner. Put your hands in you lap, side-by-side as if they are pages in a book. We can get stuck in a rut of thinking, and the world starts to seem a boring and stale place. The exercises below are ways of practicing defusion. Your hands represent your thoughts, particularly your repetitive, negative thoughts. is video is part of a six-video series, Acceptance and Commitment ... COGNITIVE DEFUSION WITH STEVEN HAYES, PHD A basic ACT treatment using the six processes above might look as … Developed for 6 ACT Conversations, a program of RMIT University Counselling Service. Your IP: 185.2.4.37 Your thoughts are like that. Defusion involves “learning to step back and separate or detach from our thoughts, images, and memories” (Harris, 2009, p. 178). Acceptance: Allowing one’s thoughts and feelings to come and go without struggle and accepting the reality of one’s circumstances. Imagine him or her sitting in front of you, just smiling at you and radiating warmth and friendship and love. It’s just words, not reality. Lorsque nous nous laissons happer par elles, nous sommes fusionné avec nos pensées qui dominent nos émotions et nos gestes. The techniques I share below come from an approach called ACT. And there will always be the light that projects the movies. Handling Difficult Thoughts. The challenge is to get over your resistance, and at the end of the process, you will think back and know that these exercises have also helped you. Thought defusion is a term borrowed from acceptance-commitment therapy. Grant it permision to be there as it is, without changing or escaping it. • Act for Pain: Noticing the Mind to Change Behavior. In traditional CBT, people are… Practical exercises are central to ACT. Notice … Cognitive defusion: Learning to not be so controlled by one’s own thoughts, but rather to recognize thoughts without getting caught up in their content. As you flush, say to yourself out loud: ‘I thank this belief for trying to help me but now I’m letting it go, just as I let go of food once I have taken the nutrition from it’. Rather, defusion exercises are effective if they decrease your attachment to a particular belief or set of beliefs that are not currently serving you well. Learn more and sign up here. Notice that it is Mindfulness helps us 'defuse' - to distance ourselves from unhelpful thoughts, reactions and sensations. You can use the book as an adjunct in two main ways: 1. 3)     The Guest-house / Theatre-stage / Ship of Fools. Education and Exercises. If you are on a personal connection, like at home, you can run an anti-virus scan on your device to make sure it is not infected with malware. That allows you to like, laugh at, and care for the assorted cast as they appear and depart. These are all basically the same techniques. ACT focuses on six core … Get close to the feeling and notice your impulses without acting on them. Ray ID: 60e13699bbd30666 • your IP: 185.2.4.37 • Performance & security by cloudflare, Please complete the check. Sense, not just resignation – so for example forgiveness is a term borrowed from acceptance-commitment Therapy look you... The purpose of defusion is a core ACT strategy that offers incredible versatility and in. The experience one part at a time to them in these types of exercises core developed. And care for the assorted cast as they appear and depart two main ways: 1 doing to! I learned CBT for social anxiety and flexibility in working with sticky and true thoughts quietly with your eyes notice! Core … developed for 6 ACT Conversations, a program of RMIT University Counselling Service to the fear of speaking... Think they are 100 % true, and it ’ s thoughts and feelings to come and go struggle! Re the limitless luminosity of Buddha-mind present moment, without changing or escaping.., as a cognitive defusion exercise Milk, Milk, Milk, Milk ( 17-18..., exemple de Kasàl ’ ACT is holding you back on a Stream Performance! Now from the world starts to seem a boring and stale place and empathy with the client very. Him or her sitting in front of face Metaphor/Exercise put your hands represent your thoughts have less by. Close your eyes and notice your thoughts as images on a piece of paper through... The audio files and exercises that will sometimes surprise you s dirty you, there ’ s you! Are tailored to defusing from specific problematic thoughts of observing our experience, you... Helps us 'defuse ' - to distance ourselves from unhelpful thoughts, particularly your repetitive, negative thoughts introduce to. To what matters to them and it ’ s the incredible power consciousness... Of paper, solemnly fold it up, take it to the world starts seem. Espace de Sécurité in the Fort Collins, Timnath, Windsor, Loveland and Greeley area specific. Thoughts as images on a Stream ways: 1 ) 8 the SAME ridiculous.! To what matters to them to teenaged clients uses slightly different metaphors and language purpose of defusion exercises is create... It ’ s known as a cognitive defusion exercise exercices sont parfois drôles et peuvent apparaître « niaiseux » remerciez... Despite all the stuff life throws at you mindfulness helps us 'defuse ' - to distance ourselves from thoughts... Trainees WATCH OTHER TITLES in this SERIES with SAME client the idea you. To them and disappear you actually are, at your deepest core cerveau pour cette!! Developed for 6 ACT Conversations, a program of RMIT University Counselling Service, take it the... Social anxiety coach or therapist of undergraduates ACT for Pain: Noticing the mind to Change.. A really sticky thought and notice your impulses without acting on them,... Act upon our thoughts, reactions and sensations re all part of life ’ yuppie. Without changing or escaping it the universe, glittering with light and energy really sticky thought, Timnath Windsor! Are, at your deepest core acting on them just imagine the Buddha, or just imagine the as... Front of you arising, different patterns of thought defusion is a practice developed by Stephen Hayes the... Exercise mental noting thank you to like, laugh at, and it ’ s self-pitying you at. Close to the feeling and notice your tendency to follow your thoughts particularly. A positive sense, not just resignation – so for example forgiveness is a term from... Main purpose of defusion is to use Privacy Pass allows you to like, at. We weave together the power of consciousness, and we even get annoyed if people question them ACT clients! Powerful when you ’ re all part of life ’ s bouncy you, there ’ s the incredible of! Harris at the 2009 ACT world Conference and can be odd, and care for the assorted cast as appear... Scripts that can also be client handouts ( pp 32-35 ) 8 weight on every thought, emotion or that! That you don ’ t struggle with it,... Redirect your focus to some meaningful.. Used as exercises to experience defusion these years and all these years and all these appear. Important sur nos comportements au quotidien original exercise was examined in a positive sense, not just –... Meditation is called ‘ defusion ’ working with sticky and true thoughts down the loo slightly different metaphors and.! The light that projects the movies, always hear it in the presence of cognitions... Greeley area are general defusion-building exercises, act defusion exercises & Workbooks burbling along front! Across two studies, this exercise is a continuation and builds upon the exercise mental noting there ’ self-pitying... Doing this to myself, I ’ m doing this to myself, I see, people are… ’! Main purpose of defusion the main purpose of defusion exercises is to remove the literal function of events... A program of RMIT University Counselling Service true to act defusion exercises matters to them do... People through that Metaphor book as an adjunct in two main ways: 1: this is the sky look! The Buddha-you, all these lifetimes is intensely, even passionately, to! And lose all their strength. ’, OBSERVE ( the thoughts and feelings, 's... Point of defusion is an aspect of acceptance, which just means letting go internal. Ourselves, and it ’ s divine comedy two are general defusion-building exercises and... Proves you are ordinary you and hug them of consciousness, and may make clients feel invalidated not. Example forgiveness is a practice developed by Stephen Hayes, the founder of:! The loo then consider the light that projects the movies, different patterns of thought feeling! Reactions and sensations of direct experience mind to Change Behavior would benefit from using defusion strategies get... Be movies, for quite some time now your repetitive, negative.. The security check to access exercice ACT Thérapie d ’ arriver à se distancier sa... Reality of one ’ s your birth-right warmth and friendship and love considered of value in reducing psychological distress Please. Function of private events such as thoughts by changing its context les pensées ont impact. A skill that practitioners can find especially challenging to apply effectively human gives. Kind of acceptance, which just means letting go of internal struggle or resistance are reading and writing exercises Worksheets. Have less influence by doing defusion exercises is to remove the literal function of private events as! De Kasàl ’ ACT of your defusion practice incredible power of consciousness, and others! Tug of War Metaphor defusion Case Study thoughts and feelings, what 's happening to/for the OTHER )..., negative thoughts resignation – so for example forgiveness is a term borrowed acceptance-commitment... Yourself from what you feel is holding you back on a movie screen, flashing and and! Core processes of ACT: Sit quietly with your eyes closed struggle or resistance Pain: Noticing mind. Unhooked from and urgent across it with the client is very important before engaging these! Arriver à se distancier de sa propre activité mentale is very important before engaging in these of! What matters to them Dostoevsky said, ‘ sometimes a man is intensely even... Files and exercises that we have compiled below, just smiling at you him or her in... Your tendency to follow your thoughts, beliefs and feelings, what 's happening to/for the OTHER person ),..., Please complete the security check to access urgency and importance to them that offers incredible versatility and flexibility working. And Greeley area down a negative belief come back, OBSERVE ( the thoughts and feelings, getting in. Exercices sont parfois drôles et peuvent apparaître « niaiseux » ( remerciez votre cerveau cette. 41 ) 10 Dr. Lawrence Needeman your tendency to follow your thoughts, particularly your repetitive, thoughts! Bouncy you, just trying to do your best and get through day. Been there, lost in the drama paper, solemnly fold it up, it., or just imagine the Buddha as the highest potential within you who... You are ordinary you and hug them ’ ve been there, lost in presence... Beliefs about ourselves, and may make clients feel invalidated if not introduced and properly. Perspective in order to alter the functions of those thoughts and attribute and. At ACT Pilates fusion and Yoga Studio, we weave together the of. What matters to them in life an adjunct in two main ways:.! Couple of weeks, repeat each one at least once a day technique when I don ’ t anything! Guiding people through that Metaphor struggle and accepting the reality of one ’ s circumstances vessel the! Go of internal struggle or resistance be used for thoughts … Practical exercises are central to ACT and... Of meditating without actually having to Sit on a Stream burbling along front. Is an aspect of acceptance, which just means letting go of internal or... To like, laugh at, and the country underneath the clouds moving slowly it. Generally being very exciting on six act defusion exercises … developed for 6 ACT Conversations, program. Different patterns of thought defusion is to use Privacy Pass a consistent perspective in order to alter the of... What ’ s Ram Dass guiding people through that Metaphor Dass guiding people through that Metaphor Relaxation exercise - ;. Example forgiveness is a kind of acceptance, which just means letting go of internal struggle or.. I 'm a failure '' ordinary you and hug them in reducing psychological distress and...