CBT|ACT: Tinted Sunglasses & 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.

The Tinted Sunglasses metaphor reveals how our thoughts act as filters that color our perception of the world. Whether they brighten our day or cast a shadow. Through reflection and practice, we explore how acknowledging these lenses—without letting them define us—can cultivate greater freedom. The session concludes with a grounding affirmation, empowering us to step forward with clarity and intention.

Transcript

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

Today,

We explore the tinted sunglasses metaphor.

Uncovering how our thoughts act like coloured lenses that shape how we see the world and can influence our actions.

Tinted Sunglasses It's a bit like there's different colour sunglasses for different types of thoughts.

Have you ever looked at the world from your thoughts and it's like looking from yellow tinted sunglasses?

When you do this,

Life seems good.

You notice the day as bright and sunny.

Or you look at the world from some other thoughts,

Like looking from dark grey tinted sunglasses.

When you do this,

Life seems bad.

You notice the sky as dark and gloomy.

But the truth is,

If you take the sunglasses off,

Life is okay.

Now imagine if you got dressed wearing the wrong sunglasses.

You could find yourself pretending it was warm and sunny by wearing beach clothes in the cold rain.

Or you could find yourself in the sun wearing a rain jacket convinced by your thoughts that everywhere was wet and cold.

When we look at the world through the lens of our thoughts,

We believe the world is a certain colour.

Then it's easy for these thoughts to colour our reality and push us around.

We then may act on thoughts like,

I can't do this.

They don't like me.

I'm a failure.

I'm not good enough.

Have you ever gazed out from the I'm not good enough thought and given up before even trying?

The key is to remember that you are wearing sunglasses.

That you are seeing the world through the lens of your thoughts,

Not as the world really is.

What colour are your sunglasses right now?

The key isn't to get rid of these sunglasses,

But to take them off sometimes and take them with us.

Noticing that the thought is there and recognising that it is a lens through which we view the world,

Not the world itself.

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.

Thoughts act as filters,

They tint what I see,

But I choose the lenses that set myself free.

Thoughts act as filters,

They tint what I see,

But I choose the lenses that set myself free.

Thoughts act as filters,

They tint what I see,

But I choose the lenses that set myself free.

Thoughts act as filters,

They tint what I see,

But I choose the lenses that set myself free.

Thoughts act as filters,

They tint what I see,

But I choose the lenses that set myself free.

Reviews

I am aware that my reviews over the past few months have been different due to my physical situation. Although a lot better, I continue to have intermittent nausea. I began today with positivity, wearing yellow tinted glasses that made the world a joyous place but as time passed and I became tired, these glasses slipped. My physical state took over, the world shrank and I couldn’t fight my way out of it. I know the beautiful world is out there but I can’t reach it. I am struggling, trying to rationalise the difference between thoughts and physical sensations and understand how much power I have to overcome physical pain.
Thoughts Reuben?
🙏
Sent from my iPad

This was very helpful in a day like today. Thank you for the reminder Reuben. Many, Many Blessings💖✨🌸🦋🍃

I really appreciated this session as it enabled me to revisit another great idea from the Never Mind Your Mind course. ❤🦋

Dear Reuben, I forgot! Thank you for reminding me! You always know when I need it .Thank you from the bottom of my heart🤗. The affirmation is still ringing in my mind along with the familiar music. I love it! Always ❤️💕Tanusree

Thank you Reuben! I love this “affirmation”, from day 2 “NMYM” Letters of Appreciation. Something that I needed right now.

Wonderful! This is so powerful! Thank you dear Reuben!🙏🏻❤️