Cognitive Defusion with Elemental and Seasonal Metaphors
Both Acceptance and Commitment Therapy (ACT) and Contemplative Psychotherapy provide tools to create more detachment from negative thought patterns and burdened inner stories. Oftentimes repetitive negative thoughts can have detrimental impact to our mental health, nervous system, and general well-being. ACT calls the process of gaining more acceptance and distance from persistent negative thoughts “defusion.” Both therapies propose an extensive array of techniques for being less fused to our thoughts.
From a neuropsychology perspective, research about the practice of defusion has shown to reduce activity in the amygdala which rules fear and anxiety, while at the same time increasing activity in the prefrontal cortex which assists with executive function and emotional self-regulation (Stein, 2023). It has also shown to increase psychological flexibility, increase ability to be adaptatable to new situations, and increases an individual’s ability to create meaningful goals (Ruiz et al., 2022),
Within ACT, one defusion technique that is easy to use, which helps to create distance from strong thoughtforms is “metaphor,” which can be a mini visualization done throughout the day. Fall is a wonderful time for this type of visualization as it is a time of letting go. I enjoy using elemental metaphors, as nature is a place that I find personal deep healing.
Below are a few defusion metaphor meditations for this season.
Leaves falling from trees:
Imagine your thoughts as the Autumn multicolor leaves of a large beautiful tree. Bring your focus more closely to the tree, to one leaf, to one thought. Begin to notice the wind gently come and shake the leaf, until it gently comes off the branch and slowly, slowly descends farther down away from you. Notice yourself watching the thought gently falling to the ground and merge with the many other multicolor leaves on the ground. Just notice without judgment, then bring your focus back to the whole tree, the trunk, and all the many other beautiful multicolored leaves gently dancing in the wind, some falling, some lingering. Notice how you can distance from your thoughts in this way.
Leaves on a stream:
Imagine your thoughts like leaves floating on a stream. You can observe them as they come and go, without trying to catch them or push them away. You can also notice the space between the leaves, where the water is calm and clear. Notice the distance that is created between you and your thoughts.
Noticing thoughts as clouds:
Imagine your thoughts as rain clouds in the sky, that come and go, change shape and size, spread rain, sometimes storms, then disappear into a clear sky. Just notice the impermanence as they float by. Notice the distance between you and your thoughts.
Watching the sunset:
Imagine your thoughts are like the colors of the sky during a beautiful Autumn sunset. You can admire the beauty and variety of the colors, without being attached to them. You can also see that the colors are constantly changing and fading, and that they don’t last forever. While your thoughts may be pleasant or unpleasant at times, you are the observer, not the colors, and those thoughts will pass on their own.
Have a beautiful day.