- Mindful Breathing: Sit or lie down comfortably. Close your eyes if you feel comfortable. Focus on your breath as it flows in and out. Notice the sensation of the air entering your nostrils, filling your lungs, and then leaving your body. If your mind wanders, gently bring your attention back to your breath.
- Body Scan: Lie down in a comfortable position. Starting at your toes, slowly bring your attention to each part of your body, moving upward. Notice any sensations, tension, or discomfort. Simply observe these sensations without trying to change them. Move your attention up through your feet, legs, torso, arms, and head.
- Five Senses Exercise: Take a moment to focus on your surroundings using your five senses. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise helps ground you in the present moment.
- Leaves on a Stream: Sit comfortably and imagine sitting by a stream. Visualize leaves floating gently on the water's surface. When a thought arises, imagine placing it on a leaf and letting it float away. Continue to do this with each thought that arises, allowing the stream to carry them away.
These exercises can be powerful tools in ACT to help individuals develop mindfulness, acceptance, and psychological flexibility.