Part Three in our Six Part Series on the Core Principles of ACT Therapy
This post is the third in our series exploring the core principles of Acceptance and Commitment Therapy (ACT), an evidence-based approach that helps individuals develop psychological flexibility and lead values-driven lives. Having covered Acceptance and Cognitive Defusion in the previous posts, we now turn to another foundational principle of the ACT hexaflex: Present Moment Awareness.
What Is Present Moment Awareness in ACT?
Present moment awareness, often synonymous with mindfulness, is the practice of fully engaging with the here and now. It involves consciously attending to your current experiences—thoughts, emotions, sensations, and surroundings—without judgment or distraction. In ACT, this principle emphasizes being present, open, and flexible, regardless of whether the moment is pleasant or uncomfortable.
Modern life often pulls us out of the present moment, with distractions, worries about the future, and ruminations on the past dominating our attention. Present moment awareness helps us reconnect with what is happening right now, grounding us in our immediate experience. This practice fosters clarity and focus, enabling us to respond to life with intention rather than reacting automatically.
Why Is Present Moment Awareness Important?
Present moment awareness is crucial for psychological flexibility. When we are caught up in worries, regrets, or automatic thoughts, we can lose touch with what truly matters. By bringing our attention back to the present, we create space to observe our experiences with curiosity and compassion, rather than judgment or avoidance.
This principle also helps reduce the impact of unhelpful thought patterns and emotions. For example, instead of becoming overwhelmed by anxiety about an upcoming event, present moment awareness allows us to notice the feeling of anxiety, acknowledge it, and refocus on the current task or situation. Over time, this practice can improve emotional regulation, reduce stress, and enhance overall well-being.
Present Moment Awareness in Action: A Metaphor
A common ACT metaphor for present moment awareness is the “Observer on the Mountain.” Imagine you are sitting on top of a mountain, watching the valley below. You see weather patterns come and go: sunshine, rain, storms, and clouds. From your vantage point, you can observe these changes without being swept away by them. Similarly, present moment awareness helps you observe your internal experiences from a place of stability, rather than getting lost in them.
Practical Strategies to Cultivate Present Moment Awareness
In ACT, present moment awareness is developed through mindfulness practices and intentional exercises. Here are some practical strategies to integrate into your daily life:
- Mindful Breathing: Focus on the sensation of your breath as it enters and leaves your body. When your mind wanders, gently bring your attention back to your breath. This simple practice anchors you in the present moment.
- Body Scan: Take a few minutes to scan your body from head to toe, noticing sensations, tension, or areas of relaxation. This practice fosters awareness of your physical state and helps ground you in the present.
- Five Senses Exercise: Pause and take note of your surroundings using your five senses. What do you see, hear, smell, taste, and feel? This exercise helps you reconnect with your environment and shifts your focus away from unhelpful thoughts.
- Labeling Experiences: As you notice thoughts or emotions, label them objectively. For example, say to yourself, “I am noticing a feeling of sadness” or “I am having a thought about failure.” This practice encourages nonjudgmental awareness.
- Engaging Fully in Activities: Choose an everyday activity, such as washing dishes or drinking coffee, and give it your full attention. Notice the textures, smells, and sensations involved. This practice helps you appreciate the richness of ordinary moments.
Common Misconceptions About Present Moment Awareness
To fully embrace present moment awareness, it is important to address common misconceptions:
- Mindfulness Is Not About Eliminating Thoughts: The goal is not to empty your mind but to observe your thoughts and experiences without judgment or attachment.
- Mindfulness Is Not Always Relaxing: While mindfulness can reduce stress over time, the practice itself may involve confronting uncomfortable emotions or sensations.
- Mindfulness Is Not a Fixed State: Present moment awareness is a skill that requires ongoing practice. It is normal for your mind to wander, and bringing it back to the present is part of the process.
The Role of Present Moment Awareness in the ACT Hexaflex
Present moment awareness is a foundational component of the ACT hexaflex, deeply intertwined with acceptance, defusion, and values-based living. By cultivating this principle, we enhance our ability to stay connected to our values and respond flexibly to life’s challenges. It allows us to fully engage with each moment, fostering a sense of presence and purpose.
Final Thoughts
Present moment awareness is a powerful tool for living a more intentional and fulfilling life. By grounding ourselves in the here and now, we can reduce the influence of unhelpful thoughts and emotions and create space for meaningful action. As you practice mindfulness, remember to approach yourself with patience and kindness. Each moment is an opportunity to begin again.
In the next post in this series, we will explore the principle of Values Clarification, which helps us identify and prioritize what truly matters in our lives. For now, take a moment to pause and notice your current experience. What do you see, hear, or feel? The present moment is always available to you, waiting to be explored.
If you live in Washington State, and you would like to make an appointment, please feel free to contact me here. I’m looking forward to hearing from you.
:), Susan Reimers, JD/LICSW
TRANSCENDENT MENTAL HEALTH 