CBT|ACT: Rain On A Window & A Letter (Never Mind Your Mind)

This session is grounded in Contextual Cognitive Behavioral Therapy (CBT), an evolution of traditional CBT that incorporates mindfulness and psychological flexibility. A key approach within this framework is Acceptance and Commitment Therapy (ACT), which helps us relate to our thoughts more openly and adaptively.

Through the Letter to My Mind, we practice gratitude for the mind’s role while reaffirming our identity as the awareness behind our thoughts. This reflective practice reminds us that our thoughts, like raindrops on a window, come and go, but we don’t have to let them define us.

The session concludes with a grounding affirmation, reinforcing our ability to focus on what truly matters and embrace the fullness of life.

Transcript

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

Dear Mind,

As I sit in this cafe,

I am writing this letter to you and for me.

Thank you for being there,

Always trying to protect me and guide me in your own way,

Even when your efforts have felt overwhelming or unhelpful.

I am gaining new insights that are deepening my understanding and deepening my compassion for you.

This helps me not mind you as much.

It helps me not mind my mind.

And obviously,

This is making life easier.

Thank you for helping me recognize that I am so much more than the automatic thinking patterns that pop into my head.

These thinking patterns that you give me.

You are there to help me realize that I am not my thoughts unless I choose them.

You are there to help me come to know that I am the awareness behind the thinking patterns that you give me.

And so,

My dear mind,

I am grateful for these lessons because they are showing me that you are not my enemy.

You're simply doing your job.

With these insights,

I can hold you with more compassion,

Appreciating your presence while also knowing that the thoughts you give me are a tiny fraction of my reality.

I am bigger than them.

Yes,

I am.

Yours sincerely,

With compassion and gratitude,

From me.

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.

The rain is no problem,

It's there to observe.

Just like my thoughts,

Which I don't have to serve.

The rain is no problem,

It's there to observe.

Just like my thoughts,

Which I don't have to serve.

The rain is no problem,

It's there to observe.

Just like my thoughts,

Which I don't have to serve.

Reviews

Love this!! Instead of working against your mind you’re working w/ it! And finding a way to be grateful towards it! Thank you Reuben, this was great! As always!! 🧡🧡🪴🪴✨

I am not my thoughts; and I am learning not to react but to respond. Thanks Reuben 🙏🏻