Transcripts

Self-as-Context

Welcome to the Taking ACTion podcast, where we explore psychological flexibility through Acceptance & Commitment Therapy. Today, we will be focusing on the core principle called Self as Context. This principle helps you notice and observe your thoughts and feelings without being consumed by them. 

Have you ever thought to yourself, “I’ll never be good enough” or “I’m a failure” and felt like that thought defined you? In ACT, we explore the idea that you are not your thoughts, emotions, or experiences, rather, you are the observer of them. This is called Self as Context, which allows us to take a step back and see that our thoughts, emotions, and ideas come and go, but do not define us.

Let’s practice this together with a simple mindfulness exercise called “Observing Feeling.” If you’re able to, find a quiet place, sit comfortably, and close your eyes. 

*Pause*

Now, bring your attention to your breath. Notice the gentle rise and fall of your chest as you breathe in… and out. You don’t have to change anything, simply observe.

As you breathe, notice any thoughts or feelings that arise. It could be a thought about your day, an emotion such as happiness or frustration, or even a physical sensation. Whatever it is that arises, simply notice it, like a cloud passing in the sky.

You don’t have to judge it, fight it, or change it. Just observe it from a distance. Say to yourself, “I notice that I am feeling…”

*Pause*

Remember, you are not your thoughts or feelings. You are the one observing them. Just like how the sky is not the clouds, you are not your passing emotions. Let’s sit with this awareness for a few more moments.

*Pause*

Now, whenever you’re ready, gently bring your attention back to the room. Wiggle your fingers, and when you feel ready, open your eyes. 

This simple shift of seeing yourself as the observer can help when emotions feel overwhelming. Instead of getting lost in anger, frustration, sadness, or worry, remind yourself: “I am the observer of my experience, not the experience itself.”

Thank you for listening today. If you found this exercise helpful, I invite you to explore more ACT exercises. And remember, you are always more than your thoughts.