Overcome Fear & Self-Doubt | 7-Minutes

Do you ever feel like fear and self-doubt are sitting in the front seat, telling you where you can & cannot go?

This 7-min ACT defusion technique called "Passengers on the Bus" is designed to help you create space from anxious thoughts and self-doubt so they stop controlling the direction of your life.

You can sit or lie down comfortably, with your eyes open or gently closed. As you do this practice, you may notice your thoughts feel less overpowering, and a steadier sense of courage and self-trust begin to return.

Use this before difficult decisions, during anxiety, after setbacks, when comparing yourself to others, or anytime fear is pulling you away from what matters most to you. Practice this daily to build more courage, self-trust, and the ability to keep moving forward even when fear is present.

Please note: While this practice uses therapeutic techniques, it is not a replacement for professional medical or psychological care.

If this helped, check out my "Therapy Tools & Techniques" Playlist on my teacher profile.

Music: The Inner Calling by Music of Wisdom

Transcript

If your mind feels noisy right now. Full of negative thoughts. Worries self criticism. Or perhaps certain thoughts. Are pulling your attention. Away from the present moment. Then this practice is for you. In this practice. We are not trying to force your thoughts away. Or replace your negative thoughts with positive ones. Instant. We will practice. Making space for thoughts. Without letting them drive your life. So take a moment to get a little bit more comfortable. And gently. Bring to mind. A difficult thought. You have been carrying recently. Maybe a worry? Of fear. A harsh judgment about yourself. R. Any other thought. Now. Imagine. That you are driving a bus. And this thought. Is simply a passenger on the bus. Notice. Wear this passenger. Is sitting. Is it sitting close to you? Or is it sitting farther away from you? You or friend. When difficult thoughts show up, We focus our attention on trying to get rid of them. Or we believe them. And stop the bus completely. But the thing is, You do not need. To like the passengers of your bus. You do not need. To argue with them. And you do not need. To throw them off the bus. You only need to notice that while the passenger is here. You are still the one holding the steering wheel. And driving the bus. Notice the difference between being controlled by the thought and being controlled by the and simply allowing it to ride along. Then notice the difference between the two. You can let it sit there. While you continue driving. Towards a life that you want. All thoughts welcome and go. But you. Do not have to stop your life. Every time a difficult thought appears, You can keep driving the bus. So, One last time. Gently notice. What happens when you drop the struggle? Against your thoughts. And you just focus on driving the bus. And letting the thoughts just be. In the passenger seat. Without controlling the direction. You drive the words. You did great. Feel free to come back to this recording. Anytime you need it. With practice. You will begin to relate to your thoughts differently. Not by getting rid of them. Bye-bye. Making space for them. Thank you for practicing with me. Take care.