Acceptance and Commitment therapy meditations
Below are voice recordings of meditations for each Acceptance and Commitment Therapy (ACT) core process. The intention of these meditations is to support you in sitting in each core process to build psychological flexibility and create space and choice around your cycles of avoidance. ***This page will be updated as I record more meditations, so I hope you come back <3***
We have the capacity to avoid for a reason, but when we believe (and feel like) we no longer have a choice over when and how we avoid, it can make it more difficult to sit with and process important thoughts, feelings, emotions. (click image to be taken to the TherapistAid worksheet)
While we may not agree with some of our thoughts, feelings, and emotions, they are asking to be heard because they are trying to tell us something they deem important. When we avoid them, we miss out on an opportunity to process them, integrate them, and learn important information about our selves and our world from them. (click image to be taken to the TherapistAid worksheet)
ACT outlines six core processes and action steps that support you in re-establishing choice around your cycles of avoidance and become more psychologically flexible, which encompasses a set of skills that allow individuals to cope with stress, adversity, and uncertainty such as the ability to adapt to changing circumstances, accept difficult experiences, and take action in line with one's values. (click image to be taken to the TherapistAid worksheet)
(click image to be taken to the TherapistAid worksheet)
Acceptance
Detachment from Thoughts
Present-Focused Perspective
Observing Self
Values Clarification and Enactment
Acceptance and Commitment Therapy (ACT) is an action-oriented mindfulness based approach to talk therapy that stems from Cognitive Behavioral Therapy. ACT is considered an evidence based practice that has been shown to effectively help treat and manage anxiety disorders, depression disorders, trauma related disorders, and chronic pain. In sessions, you will explore how to stop avoiding, denying, and struggling with your thoughts, feelings, and emotions by accepting that thoughts, feelings, and emotions are simply part of the human experience and don’t have to impact behavior or mean something about the Self. The idea is that by understanding what your thoughts, feelings, and emotions are trying to tell you, it is easier to accept them without judgement and therefore you can more ease-fully commit to making the necessary behavioral choices to live a more authentic life. ACT aims to develop and expand psychological flexibility, which encompasses emotional openness and the ability to adapt your behaviors to better align with your values and goals, and not only the values and goals of the people and structures you exist in.
The theory behind ACT is that it is counterproductive to try to control difficult thoughts, feelings, and emotions and that suppressing distressful thoughts, feelings, and emotions ultimately leads to more distress. ACT adopts the view that mindfulness (the insight that comes from exploring what your thoughts, feelings, and emotions are telling you so you can respond as opposed to react), acting in alignment with personal values, and commitment to action you can change your emotional state and shift your perspective to live a more healthful, easeful, and authentic life.
Are you interested in learning more about how Acceptance and Commitment Therapy can help you in your healing journey? Then schedule a complimentary 30 minute consultation with me.