Here they are in text format, feel free to delete my last post images (except the bonuses plz)
Defusion in a Nutshell wrote: |
In Plain Language: Fusion means your cognitions dominate your behavior. They dominate your actions (overt behavior) or your attention (covert behavior) or both. Defusion means responding flexibly to your cognitions so they can influence but do not dominate your behavior.
Aims: To see the true nature of cognitions: that they are nothing more or less than constructions of words and pictures. To respond to cognitions more flexibly, in terms of workability rather than literality (that is, in terms of how helpful they are rather than how true or false or positive or negative they are).
Synonyms: Deliteralization (this term is now rarely used); distancing.
Method: We pay attention to our cognitions with:
- Curiosity: See their true nature, as constructions of words and pictures.
- Openness: Explore whether they are helpful or not.
- Flexibility: If our cognitions are helpful, we let them guide us; if not, we let them be.
When to Use: When cognitions dominate behavior (overt or covert) to such an extent that it gets in the way of effective, values-based living.
Self-as-Context in a Nutshell wrote: |
In Plain Language: Self-as-context is the part of you that does all the noticing. Metaphorically, it’s like (a) a “safe place” inside you, where you can “open up” and “make room” for difficult thoughts and feelings, and (b) a “perspective” or “viewpoint” from which to “step back” and observe thoughts and feelings. We access this “psychological space” through actively noticing that we are noticing, or, in other words, through deliberately bringing awareness to our own awareness.
Aims: To enhance defusion, especially from the conceptualized self. To enhance acceptance, through accessing a safe and constant viewpoint from which to observe difficult inner experiences. To enhance flexible contact with the present moment. To experience a stable sense of self amid continual change. To experience a transcendent sense of self: that there’s more to you than your body and your mind.
Synonyms: Self-as-perspective, the observing self, the noticing self, the observer self, the silent self, the transcendent self, pure awareness, the continuous you, the part of you that notices, the “I” that notices.
Method: Any ongoing mindfulness practice generally leads to an experience of self-as-context, sooner or later. We can enhance this through exercises that involve actively noticing your own noticing and metaphors that symbolize the noticing self.
When to Use: To facilitate acceptance, especially when the client is afraid of being harmed by her own inner experiences. To facilitate defusion, especially when the client is fused to self-concept. To facilitate a stable sense of self, especially when life is chaotic or involves dramatic changes. To facilitate a transcendent sense of self in response to traumatic events or as an aspect of spiritual growth.
Acceptance in a Nutshell wrote: |
In Plain Language: Acceptance means opening up to our inner experiences (thoughts, images, memories, feelings, emotions, urges, impulses, sensations) and allowing them to be as they are, regardless of whether they are pleasant or painful. We open up and make room for them, drop the struggle with them, and allow them to freely come and go, in their own good time.
Aim: To open up to unwanted inner experiences, when doing so enables us to act on our values.
Synonyms: Willingness, expansion, dropping the struggle, opening up, making room.
Method: Make full, open, undefended psychological contact with unwanted inner experiences.
When to Use: When experiential avoidance becomes a barrier to effective values-based living.
Contacting the Present Moment in a Nutshell wrote: |
In Plain Language: Contacting the present moment is the ability to flexibly notice your here-and-now experience and to narrow, broaden, sustain, or redirect your focus, as desired.
Aims: To enhance awareness so we can perceive more accurately what’s happening and gather important information about whether to change or persist in behavior. To engage fully in whatever we’re doing for more satisfaction and fulfillment. To train attention so we can perform better or act more effectively.
Synonyms: Flexible attention, being present, connection, awareness, focusing, engaging, noticing, observing.
Method: Notice—with curiosity and openness—what is happening here and now; learn to discriminate between directly noticing your experience and thinking about your experience; pay attention flexibly to both the inner psychological world and the outer material world.
When to Use: When clients are disengaged, disconnected from their own thoughts and feelings, easily distracted, lacking self-awareness, in need of grounding, cut off from or missing out on important aspects of experience, or fused with any type of cognitive content. It’s an essential first step and a “core component” of the other three mindfulness processes: defusion, acceptance, and self-as-context.
Values in a Nutshell wrote: |
In Plain Language: Values are words that describe how we want to behave in this moment and on an ongoing basis. In other words, values are your heart’s deepest desires for how you want to behave—how you want to treat yourself, others, and the world around you.
Aim: To clarify our values so we can use them as an ongoing guide, for both overt and covert behavior. We can use them for inspiration, motivation, and guidance to help us do the things that give our lives a sense of meaning or purpose.
Synonyms: Chosen life directions; what you want to stand for; desired personal qualities.
Method: Distinguish values from goals; help clients connect with and clarify their values so they can use them to inspire, motivate, and guide ongoing behavior.
When to Use: When looking for guidance from within; when motivation for action is lacking; as a guide for goal setting and action plans; to facilitate acceptance; to add richness, fulfillment, and meaning to life.
Committed Action in a Nutshell wrote: |
In Plain Language: Committed action means taking effective action, guided and motivated by values. This includes physical action (overt behavior) and psychological action (covert behavior). Committed action implies flexible action: readily adapting to the challenges of the situation and either persisting with or changing behavior as required. In other words, doing what it takes to effectively live by your values.
Aim: To translate values into ongoing, evolving, effective, dynamic patterns of overt and covert behavior.
Synonyms: Effective action, flexible action, towards moves, workable behavior.
Method: Translate values into effective patterns of physical and psychological action through the use of goal setting, action planning, problem solving, skills training, role-playing, exposure, behavioral activation, and other empirically supported behavioral interventions.
When to Use: Whenever a client needs help translating values into effective action or overcoming barriers to initiating or sustaining such action.
Bonus:
Russ Harris free stuff :
https://www.actmindfully.com.au/free-st ... -chapters/
Values : Bull's eye:
https://s3.studylib.net/store/data/0253 ... 586d30.png