ACT Mindfulness Exercises: A Practical Guide With Free Scripts
Have you ever found yourself stuck in a loop of anxious thoughts, desperately trying to push them away, only to have them grow stronger? Or perhaps you’ve felt paralyzed by self-doubt, watching life pass you by while you remain frozen by internal criticism? If so, you’ve experienced what millions struggle with daily: the human tendency to get hooked by our own minds.
Welcome to Acceptance and Commitment Therapy (ACT) mindfulness—a revolutionary approach that doesn’t try to eliminate difficult thoughts and feelings, but instead teaches you how to make peace with them while building a life rich with meaning and purpose. Unlike traditional meditation that often focuses on achieving empty-minded calm, ACT provides practical tools for navigating the storms of our inner world.
ACT mindfulness exercises are practical tools designed not to eliminate negative thoughts, but to help you accept them, be present, and take action towards your values. This guide provides a clear breakdown of core ACT principles and includes free, actionable scripts you can use immediately.
By the end of this comprehensive guide, you’ll understand the six core processes that form the foundation of ACT and have specific, ready-to-use scripts that can help you transform your relationship with difficult thoughts and emotions.
What Makes ACT Mindfulness Different?
Traditional mindfulness practices often emphasize clearing the mind or achieving states of deep relaxation. While these approaches have value, ACT takes a fundamentally different path. The goal isn’t to control or eliminate unwanted private experiences but to develop what psychologists call “psychological flexibility”—the ability to be fully present with what’s happening, open to all experiences (pleasant and unpleasant), and able to take values-based action.
Think of it this way: if your mind were a radio constantly playing in the background, traditional mindfulness might teach you how to turn down the volume or change the station. ACT teaches you how to listen to whatever station is playing without letting it dictate your actions. You learn to acknowledge the critical news broadcast, the sad love song, or the anxious weather report without getting swept away by them.
This approach is particularly powerful because it acknowledges that pain is an inevitable part of human existence. Rather than fighting against this reality, ACT provides tools to carry that pain more lightly while moving toward what truly matters.
To understand the foundational concept of guided practices, new readers might find it helpful to first learn что такое управляемая медитация.
The 6 Core Processes of ACT (The “Hexaflex”)
The ACT model is built around six core processes that together create psychological flexibility. Visualize these as interconnected points on a hexagon—clinicians call this the “Hexaflex” model. When you develop skills in all six areas, you build the capacity to navigate life’s challenges with greater resilience and purpose.
1. Contact With the Present Moment
Definition: Being here and now, consciously and openly.
This process involves flexibly attending to your experience as it unfolds in real-time, rather than being lost in thoughts about the past or future. It’s about noticing what’s happening right here, right now—the sensations in your body, the sounds around you, the thoughts passing through your mind—with an attitude of open curiosity.
This is similar to the goal of many 5 senses mindfulness exercises, which are a great starting point.
2. Acceptance
Definition: Making room for unwanted private experiences (thoughts, feelings, sensations).
Acceptance in ACT isn’t about resignation or approval. It’s about willingly opening up and making space for difficult feelings, sensations, and urges instead of fighting them. When we stop struggling against our internal experiences, they often lose their power to control our behavior.
3. Cognitive Defusion
Definition: Learning to step back and see thoughts as just thoughts, not literal truths.
Defusion techniques help you notice thoughts as what they are—words and images in your mind—rather than what they say they are (objective reality). This creates distance from unhelpful thoughts, allowing you to see them as passing mental events rather than commands you must obey.
4. Self-as-Context (The Observing Self)
Definition: The part of you that is aware of your experiences but is separate from them.
This subtle but profound concept points to the “you” that observes your experiences without being defined by them. While your thoughts, feelings, and roles change throughout your life, the “observing self” remains constant—the silent witness that’s aware of everything you experience without being caught up in any of it.
5. Values
Definition: Clarifying what is most important and meaningful to you.
Values in ACT are your heart’s deepest desires for how you want to behave—what you want to stand for in life. They’re like a compass that gives direction to your journey. Unlike goals (which can be completed), values are ongoing qualities of action—how you want to treat yourself, others, and the world around you.
6. Committed Action
Definition: Taking effective, values-guided action even in the presence of obstacles.
This process involves building larger and larger patterns of effective action linked to your chosen values. The key word here is “committed”—it means taking values-based action again and again, even when difficult thoughts and feelings show up. This is where all the other processes culminate in tangible life changes.
Free ACT Mindfulness Scripts to Practice Now
The true power of ACT emerges when we move from theory to practice. Below are three foundational ACT mindfulness scripts that target different core processes. Each script is designed to be accessible, practical, and immediately useful in your daily life.
Script 1: The Leaves on a Stream (Cognitive Defusion)
This classic defusion exercise helps you develop the skill of watching your thoughts come and go without getting entangled in them. It’s particularly useful when you notice yourself getting hooked by repetitive, unhelpful thoughts.
Preparation: Find a comfortable sitting position, either in a chair or on a cushion. Allow your back to be straight but not rigid. Gently close your eyes or soften your gaze.
The Script:
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Begin by bringing your attention to your breath. Notice the sensation of air moving in and out of your body. There’s no need to change your breathing—just observe it as it is.
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Now, imagine yourself sitting beside a gently flowing stream. The water is clear, and you can see the bottom of the stream. Leaves of various shapes, sizes, and colors are floating on the surface, moving slowly with the current.
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As you sit watching this stream, notice the thoughts that arise in your mind. For each thought that appears, imagine placing it on a leaf and watching as it floats by.
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Some thoughts might be persistent—they might circle in an eddy or get stuck for a moment. That’s okay. Just notice this without judgment. Eventually, the current will carry them away.
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Some thoughts might be emotionally charged—anxiety, anger, sadness. Place these on their own leaves and watch them float by.
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Some thoughts might be tempting—”This is silly,” “I’m not doing this right,” “I should be doing something else.” Place these thoughts on leaves too.
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Your job isn’t to stop the thoughts or make them go away. Your job is simply to notice each thought, place it on a leaf, and watch it float down the stream.
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If you find yourself carried away by a thought—if you jump into the stream and start swimming after a leaf—gently notice what happened and return to your position beside the stream. This isn’t a failure; it’s an opportunity to practice the skill of defusion.
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Continue this practice for 5-10 minutes, allowing thoughts to come and go like leaves on a stream.
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When you’re ready, gently bring your awareness back to your breath, then to your body in the chair, and slowly open your eyes.
If you find your mind is too busy for this, try a shorter 2-минутный сценарий заземляющей медитации first to center yourself.
Script 2: Dropping the Anchor (Present Moment & Acceptance)
This powerful exercise, developed by ACT founder Dr. Russ Harris, helps you ground yourself in the present moment when you’re feeling overwhelmed by difficult emotions or thoughts. It’s especially useful during moments of anxiety, stress, or emotional turbulence.
Preparation: This exercise can be done anywhere—sitting, standing, or even walking. You can do it with your eyes open or closed.
The Script:
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First, notice where you are and gently bring your attention into the room. Look around and name five things you can see. Notice their colors, shapes, and textures.
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Now, bring your attention to your body. Notice the points of contact between your body and whatever you’re sitting or standing on. Notice the feeling of your feet on the floor.
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Gently push your feet into the floor. Imagine you’re growing roots down into the ground.
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Straighten your back—if standing, rock gently forward and back and side to side to find a stable, balanced posture.
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Now, bring your attention to your breathing. Notice the physical sensations of each inhale and exhale. There’s no need to change your breathing—just observe it.
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Expand your awareness to include your entire body. Notice any sensations—warmth, coolness, pressure, tension, vibration.
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Now, notice what your mind is doing. What thoughts are showing up? Just acknowledge them—”Ah, there’s a worried thought,” or “There’s planning.”
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Notice what feelings are present. See if you can make room for them, even if they’re uncomfortable. Breathe into them and create space for them.
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Now, bring your attention back to the physical world. Slowly look around the room again, noticing what you see.
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Engage in what you’re doing—if you’re in conversation, listen; if you’re working, focus on the task; if you’re moving, pay attention to the movement.
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Remember: You’re not trying to get rid of thoughts or feelings. You’re simply dropping anchor—grounding yourself in the present moment so you can engage effectively with what’s happening right now.
For a longer, dedicated session to manage anxious thoughts, explore our 20-минутная управляемая медитация для снятия тревоги и остановки навязчивых мыслей.
Script 3: Values Compass Visualization (Values & Committed Action)
This exercise helps you clarify what truly matters to you and connect with your deepest values, providing direction for meaningful action in your life.
Preparation: Find a quiet place where you won’t be interrupted. Sit comfortably with your back straight. Close your eyes if it feels comfortable.
The Script:
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Begin by bringing your attention to your breath. Allow yourself to arrive fully in this moment.
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Imagine you’re holding a beautiful, intricately designed compass. This isn’t an ordinary compass—it’s your Values Compass, and it points toward what matters most deeply to you in life.
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Notice that this compass has multiple directions, each representing an important domain of your life: relationships, work, health, personal growth, community, and leisure.
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Bring to mind your relationships with important people in your life—family, friends, partners, colleagues. As you think about these relationships, ask yourself: “What kind of person do I want to be in these relationships? What qualities do I want to bring?” (For example: caring, honest, present, supportive).
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Notice which direction on your compass points toward these relationship values. See the pointer align with this direction.
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Now, bring to mind your work or how you contribute to the world through your activities. Ask yourself: “What do I want to stand for in my work? What matters beyond paycheck or status?” (For example: creativity, excellence, service, collaboration).
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Notice another pointer on your compass aligning with these work values.
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Bring your attention to your health and wellbeing—physical, mental, and emotional. Ask: “How do I want to care for myself? What kind of relationship do I want with my body and mind?” (For example: respectful, nurturing, compassionate).
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See another pointer align with these health values.
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Continue this process with other important life domains: personal growth (learning, developing skills), community (how you engage with the world around you), and leisure (how you play, rest, and recharge).
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Now, imagine your entire compass glowing with these aligned values. Each pointer shows a direction that matters to you.
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Ask yourself: “If I were to follow this Values Compass today, what small step could I take in one of these directions?” Don’t worry about massive changes—just one small, values-congruent action.
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Visualize yourself taking this step. Notice how it feels to move in a direction that matters to you.
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Gently bring your awareness back to your breath, and when you’re ready, open your eyes.
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Consider writing down one values-based action you can take today.
Connecting with your values is a powerful way to cultivate self compassion. Learn more with our dedicated worksheets.
Integrating ACT Mindfulness into Your Daily Life
Understanding ACT principles and practicing formal exercises is important, but the real transformation happens when you bring these skills into your everyday life. Here are practical strategies for weaving ACT mindfulness into your daily routine:
Start Small and Build Consistency
Begin with just 3-5 minutes of practice daily rather than attempting lengthy sessions that become unsustainable. Consistency matters far more than duration when building new mental habits.
Pair Practices With Existing Routines
Anchor your ACT exercises to established habits. Practice “Dropping the Anchor” while waiting for your morning coffee, use “Leaves on a Stream” during your commute, or do a mini-values check during your evening wind-down.
Adopt a “Notice and Name” Approach
Throughout your day, periodically check in with yourself. Notice what thoughts are showing up, what feelings are present, and what sensations you’re experiencing. Simply naming them—”worry thought,” “tension in shoulders,” “impatience”—creates momentary distance.
Embrace Mini-Moments of Mindfulness
You don’t need special conditions to practice ACT skills. While washing dishes, notice the sensation of warm water (present moment). When a critical thought arises, thank your mind for the comment (defusion). When feeling overwhelmed, feel your feet on the floor (dropping anchor).
For those with a busy schedule, incorporating коротких упражнений на осознанность throughout the day can be highly effective.
Practice Values in Action
Look for small opportunities to live your values daily. If connection is important, send a thoughtful text. If growth matters, read one page of a book. If health is valued, take the stairs. These small actions build momentum.
Cultivate Flexible Attention
Practice shifting your attention between different aspects of your experience—from narrow focus (on a task) to broad awareness (of your environment), from internal (thoughts/feelings) to external (sights/sounds).
A great way to end your day with acceptance is to try a управляемую медитацию для сна и восстановления тела.
Frequently Asked Questions About ACT Mindfulness
Q: How is ACT different from other mindfulness-based therapies like MBSR?
A: While both ACT and Mindfulness-Based Stress Reduction (MBSR) incorporate mindfulness practices, they have different emphases. MBSR primarily focuses on stress reduction through present-moment awareness and has its roots in traditional Buddhist meditation practices. ACT, while also emphasizing mindfulness, places greater focus on clarifying personal values and taking committed action toward those values, even in the presence of difficult thoughts and feelings. ACT explicitly teaches psychological flexibility skills across six core processes and uses more metaphor and experiential exercises.
For those interested in the MBSR approach, you can learn about finding a сертифицированного инструктора mbsr.
Q: Can ACT exercises help with anxiety and depression?
A: Yes, extensive research supports ACT’s effectiveness for both anxiety and depression. For anxiety, ACT helps by teaching individuals to make space for anxious feelings and thoughts without being controlled by them, reducing the struggle that often amplifies anxiety. For depression, ACT helps people reconnect with meaningful activities and values even when feeling low, breaking the cycle of withdrawal and inactivity that maintains depression. By building psychological flexibility—the ability to be present, open up, and do what matters—ACT addresses core processes underlying both conditions.
ACT is one of many effective техниках терапии осознанностью. For immediate relief, you can also try this 5-минутная медитация от тревоги и для сна.
Q: I find it hard to sit still and meditate. Are ACT exercises for me?
A: Absolutely. Many people struggle with traditional seated meditation, and ACT offers numerous alternatives. Many ACT exercises can be done with eyes open, while moving, or integrated into daily activities. “Dropping the Anchor,” for instance, can be practiced while standing in line, having a difficult conversation, or feeling overwhelmed at work. ACT emphasizes bringing mindful awareness into everyday life rather than confining practice to formal meditation sessions. The focus is on developing flexible awareness wherever you are, whatever you’re doing.
Start with something ultra-short and simple, like a 1-минутного дыхательного упражнения, to build the habit without pressure.
Q: Do I need a therapist to practice ACT?
A: Хотя для решения конкретных проблем психического здоровья рекомендуется работа с обученным терапевтом по ACT, базовые упражнения и принципы ACT безопасны и полезны для самопомощи и личностного роста. Упражнения в этой статье являются отличной отправной точкой для развития психологической гибкости. Однако если вы сталкиваетесь со значительными проблемами психического здоровья, травмой или обнаруживаете, что трудности сохраняются, несмотря на усилия по самопомощи, рекомендуется обратиться к квалифицированному специалисту в области психического здоровья.