☁️ Thoughts as Clouds – A Defusion Practice

In Acceptance & Commitment Therapy (ACT), defusion helps us notice our thoughts without getting pulled into them. One way to practice this is by imagining your thoughts as clouds passing through the sky.

In a mindful state, we can notice:

☁ Some thoughts are light and fluffy.


☁ Some are dark and heavy.


☁ Some move quickly. Others linger.


☁ Just like clouds, they are always changing.

Rather than pushing thoughts away or trying to control them, this exercise encourages us to observe our inner experience with gentle curiosity and distance.

As well as defusing from thoughts, this exercise also connects to the practice of ‘Staying Here’ — remaining grounded in the present moment, even when our minds feel stormy. You might imagine yourself as the sky itself — vast, steady, and unchanging. Thoughts drift through like clouds: some light and fleeting, others heavy and lingering. But no matter the weather, the sky is still there. Even on overcast and stormy days, when the clouds feel heavy and dark, the sky hasn’t disappeared — it’s simply hidden from view. Like when you’re flying in a plane, sometimes you have to rise above the clouds to see the clear sky again. This can remind us that we are not our thoughts. We are the space they move through.

With practice, this shift in perspective can soften the grip of intrusive, anxious or self-critical thinking — not by forcing them away, but by holding them more lightly.

Sources:
Harris, R. (2009). ACT Made Simple. 


Disclaimer: This post is for psychoeducational purposes only and is not a substitute for therapy.

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