ACT|CBT: Hands As Thoughts - Reflect (Never Mind Your Mind)

This session is rooted in Contextual Cognitive Behavioral Therapy (CBT), an evolution of traditional CBT that integrates mindfulness and psychological flexibility. Within this framework, Acceptance and Commitment Therapy (ACT) helps us unhook from unhelpful thought patterns and engage more fully with life.

We begin with the Hands as Thoughts metaphor, a powerful exercise that illustrates how being fused with our thoughts can limit our perspective. Through practice and reflection, we explore how creating space between ourselves and our thoughts can lead to greater freedom and psychological flexibility.

The session concludes with a grounding affirmation, empowering us to step forward with clarity and intention.

Transcript

Today,

We'll use the Hands as Thoughts metaphor to uncover how creating distance from our thoughts can liberate us to live more fully and flexibly.

This is part of a body of work called Never Mind Your Mind.

The Hands as Thoughts Metaphor by Dr.

Russ Harris The Hands as Thoughts metaphor is a combination of both metaphor and an exercise.

It's an active depiction of being caught up by our thoughts and then seeing them for what they are,

Just thoughts.

Imagine for a moment that your fingers are thoughts.

Hold your hands together,

Palms open,

As if they're pages of an open book.

Then,

Slowly and steadily,

Raise your hands up towards your face.

Keep going until they're covering your eyes.

Now,

Take a few seconds to look at the world around you through the gaps between your fingers and notice how this affects your view of the world.

What would it be like going around all day with your hands covering your eyes in this manner?

How much would it limit you?

How much would you miss out on?

How would it reduce your ability to respond to the world around you?

This is when we're caught up,

Hooked by our thoughts,

And we become so caught up in our thoughts that we lose contact with many aspects of our here and now experience.

And our thoughts have such a huge influence over what we do and our ability to connect in a meaningful way is significantly reduced.

Now,

Once again,

Cover your eyes with your hands,

Just like before.

Look at the world again through the gaps in your fingers.

But this time,

Lower them from your face very,

Very slowly.

As your hands slowly descend beneath your eyes,

Notice how much easier it is to connect with the world around you.

Allow your fingers to wiggle.

There are your thoughts.

There's some distance between you and your thoughts.

Your thoughts don't disappear,

But getting some separation allows you to engage more fully and flexibly.

Freeing you up to choose to do things and fully appreciate these things that are important to you.

My consciousness is evolving every single time I notice an unhelpful thought and hold it lightly.

May my consciousness continue to evolve.

This appreciation helps me and heals me.

My thoughts often block what I'd like to see,

But when I observe them,

I set myself free.

My thoughts often block what I'd like to see,

But when I observe them,

I set myself free.

My thoughts often block what I'd like to see,

But when I observe them,

I set myself free.

My thoughts often block what I'd like to see,

But when I observe them,

I set myself free.

Reviews

I realise that I am becoming aware of my unhelpful thoughts and how much this is helping me.
I was in a lot of physical pain yesterday and my partner started to tell me all the things I was doing wrong. I have learned not to reply in these situations but my mind was screaming out silent thoughts like ‘ this is so unfair’ and I wanted to challenge. Instead I found myself saying to myself ‘ this is an unhelpful thought, go away’ ‘ and another unhelpful thought’ etc. instead of being upset and feeling a victim I felt calm and able to continue peacefully with my life.
I’m sure I won’t be so aware every time this happens but yesterday was definitely a win.
Thank you Reuben 🙏