COURSE

The ‘Never Mind Your Mind’ Letters Of Appreciation

Welcome to The 'Never Mind Your Mind' Letters of Appreciation, a transformative 5-day audio course designed to help you change how you relate to your thoughts. Part of the Never Mind Your Mind series, this course blends powerful metaphors, reflective exercises, and grounding affirmations to deepen self-awareness, unhook from unhelpful thought patterns, and foster meaningful connection with yourself and the world. You’ll explore how your thoughts influence your perspective and actions, learning insights and using affirmations to step back, observe them with compassion, and choose what truly matters. Each session introduces a metaphor to illuminate the workings of your mind, followed by a reflective letter to bring these insights to life, and concludes with an uplifting affirmation to anchor your practice. Through this course, you’ll gain practical skills to: • Create space between you and your thoughts, allowing for clarity and choice. • Recognize and release unhelpful thought patterns that limit connection and growth. • Cultivate a more compassionate and empowering relationship with your mind. • Strengthen your ability to engage with life fully, even amidst challenging times. Whether you’re new to mindfulness or seeking fresh ways to navigate mental clutter, this course offers simple, science-based tools inspired by Acceptance and Commitment Therapy (ACT) to help you unhook from unhelpful thoughts and connect to the richness of life. By the end of this journey, you’ll be equipped with a deeper awareness of your thoughts, practical ways to hold them lightly, and an appreciation for the power of choice in shaping your experience. Take this step towards greater clarity, compassion, and connection—because you are so much more than your thoughts.

Awakening Happiness Resilience Spirituality Affirmations Spiritual Health & Happiness Spirituality Visualization

Meet your Teacher

Reuben Lowe

Melbourne, Australia

Reuben Lowe founded an online organisation 'Mindful Creation', as well as the non-profit for young people’s mental health called 'ACT on it'. Specialising in ACT (Acceptance Commitment Therapy) and mindfulness-based therapies, he works at the largest private health clinic in the Southern Hemisphere. He currently designs and standardises the ACT programs throughout Australia for Healthscope. Reuben is also an EMDR (Eye Movement Desensitisation Reprocessing) therapist and works with people who experience severe trauma. He is passionate about empowering others to be part of the mindful change that’s taking place in our world.

5 Days

714 students

4.9 stars

12 min / day

Awakening

English

Lesson 1

Hands As Thoughts – Creating Distance From The Mind

On day 1, we begin with the powerful metaphor of “Hands as Thoughts,” an exercise designed to help us understand how being fused with our thoughts can limit our perspective and disconnect us from meaningful experiences. Through reflection and practice, we explore how creating distance between ourselves and our thoughts can liberate us to engage more fully and flexibly with life. This journey is deepened through a compassionate letter to the mind, reminding us of our innate ability to reconnect, respond, and experience the beauty of the present moment. We conclude with a grounding affirmation, empowering us to step forward with clarity and intention.

Lesson 2

Tinted Sunglasses – Seeing Thoughts As Lenses

On Day 2, we dive into the Tinted Sunglasses metaphor, uncovering how our thoughts act as filters that color our view of the world. Whether our thoughts brighten our day or cast a shadow, this metaphor helps us recognize the power they hold over our perspective and choices. Through reflective practice and the Letter to My Mind, we explore how to acknowledge these lenses without letting them define us, cultivating the freedom to choose a more empowering outlook. Finally, with affirmations, we reinforce our ability to hold our thoughts lightly and consciously shape how we see and engage with life.

Lesson 3

The Chessboard Metaphor – Observing, Not Battling Thoughts

On Day 3, we introduce the Chessboard Metaphor, a profound way to step out of the endless battle with our thoughts. Instead of exhausting ourselves trying to win an unwinnable fight between positive and negative thoughts, we learn to adopt the perspective of the chessboard itself—calm, spacious, and able to hold space for all pieces without taking sides. Through the reflective Letter to My Mind, we explore how to observe our thoughts and feelings without getting caught up in their movements, reclaiming our energy for what truly matters. With affirmations, we anchor this practice, empowering us to step back, create space, and respond to life with clarity and purpose.

Lesson 4

The Rain On The Window Metaphor – Shifting Focus From Thoughts To Life

On Day 4, we explore the Rain on the Window Metaphor, which beautifully illustrates how our thoughts, like raindrops on a window, only become a problem if we fixate on them. By consciously shifting our attention to the life unfolding beyond these thoughts, we discover a deeper connection with the present moment. Through the reflective Letter to My Mind, we practice gratitude for the mind’s role while reaffirming our identity as the awareness behind our thoughts. With affirmations, we anchor the insight that our thoughts don’t have to control us, empowering us to focus on what truly matters and embrace the fullness of life.

Lesson 5

The Final Affirmations – Integrating Awareness and Choice

On Day 5, we bring the journey to a close with The Final Affirmations, a celebration of the insights gained over the past four days. By revisiting the metaphors and affirmations, we consolidate the tools and perspectives that have empowered us to transform our relationship with thoughts. Through the reflective Letter to My Mind, we express gratitude for the lessons learned and reaffirm our ability to step back, hold space, and choose awareness over struggle. This final practice invites you to embrace clarity, compassion, and connection as you move forward, carrying the wisdom of this course into daily life.

Ask your teacher

This course includes 75 community questions and 74 audio replies from Reuben Lowe. The community classroom and teacher audio replies are only available via the app.

4.9 (96)

Recent Reviews

Cindy

January 18, 2026

Wow! That was beautiful work. Thank you!! Being in choice is powerful.

Janno

January 18, 2026

Thank you for this very helpful course. I’m off to start the others you mentioned. ♥️🙏

Attila

December 23, 2025

Truly excellent course! I can highly recommend it. Well done!

Mary

November 11, 2025

Very helpful. I was struggling with too many thoughts trying to pull me in all directions. This course reminded me that my thoughts come and go, but I am the one who chooses what to focus on. Thank you. 🙏🏻

mati

November 1, 2025

The best … thank you

Ros

September 14, 2025

Really enjoyed the affirmations. Great insights & reframes. Thankyou🙏

Lea

September 12, 2025

Loved this course. Thank you 🙏

Scarlett

September 11, 2025

Thank you! This course gave me several new tools to deal with unhelpful thoughts.

Liz

August 22, 2025

Outstanding course with a gifted teacher!! This course shed light on my relationship with my thoughts in a new and profound way. I'm going to seek out your other related lessons.

MaryAnn

July 28, 2025

This opened my eyes to the relationship between my thoughts and my reactions. I learned how I can simply be an observer and not a participant in thought processing. I am simply the observer of my thoughts, they don’t define who I am. I feel empowered with this realization. Thank you.

Tety

June 27, 2025

So profound and just perfect! Absolutely love it! I appreciate you. Thank you so much.

Katie

May 7, 2025

Such a great course! The affirmations are so helpful. I look forward to continuing to join you on your courses Ruben. I find you style so encouraging and connected. So pleased to have found you on Insight Timer’ 🙏 just starting ‘the letters return’ ❤️

Drew

April 6, 2025

This was an enlightening, insightful, powerful yet light-hearted and super enjoyable course on a seriously life changing concept. Reuben’s heart, path and compassion always shine straight through. Never mind your mind and listen now 🙏🏻💕✨🌴

Carol

March 22, 2025

Thank you for this great course… I know that I can obsess over what I think is reality and can be my own “worst enemy “.. the insightful course has given me some very useful tools to help me to “step back and observe” what is spinning in my head! I will listen to the sister course and the mini course! Thank you again… I am truly grateful that I chose to listen to this wonderful course( completed in one sitting as I didn’t want to stop !)

Julie

March 9, 2025

Thank you so much Reuben 🙏🏿

AuroraDawn

March 6, 2025

A godsend for trauma and/or anxiety

Nia

March 4, 2025

This course is an absolute gift✨ the tools shared has helped me own my inner peace from hooky thoughts. Thank you💫🍃🌸🦋

Green

February 9, 2025

So helpful! I really loved the letters written in the Cafe to your mind. Great vantage point to take in the information 👍 👏 👌 Thank you!!

Talli

January 26, 2025

by Reuben Lowe

COURSE

4.9

• 5 DAYS

As We Start The Day

by Reuben Lowe

7 min

4.7

• GUIDED

Mini Practise: Starting Your Day With Intention

Reuben Lowe

2 min

4.6

• TALKS

Micro Talk: 'Stepping Back' From Unhelpful Thinking

Reuben Lowe

10 min

4.6

• GUIDED

Mindfulness: This Day For Me (Spiritual)

Reuben Lowe

18 min

4.8

• GUIDED

Soothe With 'The Soften' (Nervous System) Full Version

Reuben Lowe

2 min

4.6

• TALKS

Micro Talk: The Power Of Possibility

Reuben Lowe

13 min

4.7

• GUIDED

'The Push' For When Times Are Tough

Reuben Lowe

19 min

4.8

• GUIDED

Affirmations For Abundance: Gently Drip-Feeding

Reuben Lowe

36 min

4.9

• GUIDED

Reflect & Practise: When Times Are Tough (Full Version)

Reuben Lowe

7 min

4.8

• GUIDED

Gratitude: The Power Of 20 Seconds

Reuben Lowe

12 min

4.8

• GUIDED

Your Calm In This Storm

Reuben Lowe

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