Connection can be practiced through activities like showering, paying attention to sensations, and avoiding distractions, while mindfulness can be strengthened through engaging in pleasurable activities with full attention.
The observing self is the part of us that can step back and observe our thoughts, feelings, and actions without getting caught up in them, cultivating awareness of this observing self can help in practices like diffusion and connection, values guide our behavior now and as we pursue our goals, and committed action involves taking small steps aligned with our values.
Deep dives
Connection and Mindfulness
Connection refers to being fully present in the current moment and engaging with openness and curiosity. It involves avoiding getting caught up in thoughts and distractions. This can be practiced through activities like showering, where you pay close attention to the feeling of water on your body and the sound of the water. Mindfulness is a related concept but can have misconceptions attached to it. Engaging in pleasurable activities with full attention can help strengthen the ability to connect.
Observing Self
The observing self or the noticing self is the part of us that can step back and observe our thoughts, feelings, and actions without getting caught up in them. It is a process of pure awareness, where we can zoom in or out and take in the details or the big picture. This observing self is different from the thinking self, as it simply notices without thinking. Cultivating awareness of this observing self can help in practices like diffusion and connection.
Values and Committed Action
Values are desired qualities of action, reflecting how we want to behave in the present moment and on an ongoing basis. They are deeper than ethics or morals and serve as a compass for guiding our behavior. While goals are future-oriented, values guide our behavior now and as we pursue our goals. Committed action is about taking steps aligned with our values, starting small and gradually building up. It involves noticing areas where our behavior goes against our values and finding small actions to change that.
Please Support The Show With a Donation This week we talk to Russ Harris Russ Harris is a medical practitioner, psychotherapist, and leading expert in acceptance and commitment therapy (ACT). His books include ACT with Love, ACT Made Simple, The Confidence Gap, and The Happiness Trap, which has now been translated into twenty-two languages. He lives in Melbourne, Australia, and travels internationally to train mental health professionals in the ACT approach. In This Interview, Russ Harris and I Discuss... The Wolf Parable The principle of connection in ACT Practicing attention in the shower The exercise of "notice 5 things" How to notice the person you come home to in a new way The physical practices of yoga and tai chi The observing self vs the thinking self The scientific study of spirituality Living a spiritual life even if it's not a religious life Values = desired qualities of action The difference between goals and values Examples of how you can live your values on your way to your goals Committed Action Examining your life to identify areas where your behavior is not reflecting your values The basic ACT formula of "Be Present, Open Up, Do What Matters" Please Support The Show with a Donation