The mind has a way of getting tangled in thoughts,
Worries,
Judgments and stories we tell ourselves.
It's easy to believe that these thoughts are true and to let them take control,
But you are not your thoughts.
In this practice,
We'll explore a technique called diffusion and it's from a wonderful therapy called ACT therapy.
This technique will help you step back from unhelpful thoughts and see them for what they really are,
Just words and images passing through your mind.
Let's begin.
So find a comfortable position,
Either seated or lying down,
And gently close your eyes.
Bring your attention inward.
Take a slow breath in through your nose and feel the belly expand,
And then exhale softly back through your nose,
Releasing any tension.
Feel the weight of your body resting on the surface beneath you,
And let yourself settle into what may become stillness.
So turning your attention to your breath exclusively for a moment,
Notice how it feels,
How it moves in and out,
Steady and natural.
Feel the sensation of air as it enters your nose,
And can you feel the temperature?
It can be quite cool and refreshing on the in-breath,
And as it leaves,
Warm and calm.
So we use the breath like this to anchor us in the present moment,
And now we'll work with noticing thoughts.
So notice any thoughts that are present now.
They might be words,
Images,
Memories,
Judgments.
You might be saying,
This is a waste of time.
And there's no need to fight any of these thoughts,
Or to push them away.
Simply observe them,
As though you're watching clouds drift across the sky.
So let's try diffusion now,
Seeing if we can use this technique to diffuse from our thoughts.
So pick one thought,
Just one right now,
That feels unhelpful or sticky,
That keeps coming back.
It could be a worry,
A fear,
A self-judgment.
And now silently say to yourself,
I am noticing the thought that,
And then say what it is.
For example,
If the thought is,
I'm not good enough,
Say,
I am noticing the thought that I'm not good enough.
I am noticing the thought that I'm not good enough.
So do that now with whatever you're experiencing.
And can you see how this can create space?
You're no longer caught inside of the thought,
But you're seeing that you're having the thought.
You are not it.
It's as though you're stepping back from the thought,
Seeing it for what it really is,
Just words in your mind.
So let's create a little more distance from this thought now.
So imagine a cloud in the sky.
And place this thought on the cloud.
And now watch that thought float gently in the sky,
Drifting further and further away from you.
And now we can imagine that same thought,
Placing that thought on a leaf,
On a stream,
And allowing that stream to carry that thought slowly out of sight.
So we're not forcing anything to go.
We're just observing.
Observing that we are not actually the thought,
And we can create this distance from it.
Thoughts aren't facts.
They are like passing weather,
Temporary and ever-changing.
You don't have to believe everything your mind says by stepping back,
Practicing this.
You reclaim your power.
And the more you do it,
The more powerful it will become.
Because you're responding to a situation that doesn't serve you with wisdom and clarity.
You are not the storm in your head.
You are the sky,
Vast,
Steady and free.
So now return to your breath,
And feel it's gentle rhythm grounding you.
Taking in a slow,
Deep inhale through your nose.
And a soft,
Steady exhale back through your nose.
Bringing your awareness back to the room.
Feeling the surface beneath you,
The air on your skin.
And open your eyes slowly.
And carry this sense of freedom and lightness with you.
May you move through your day with clarity and peace,
Untangled from these thoughts.
Let me know how else I can support you.
Thank you.
