ACT|CBT: The Lighthouse, Fog & Letter (Never Mind Your Mind)

This is part of a body of work called Never Mind Your Mind.

The Lighthouse and the Fog Imagine you are a ship at sea,

Surrounded by thick fog.

The fog represents the swirling,

Unhelpful thoughts that cloud your vision,

Making it difficult to see where you are going.

The ocean feels vast and overwhelming,

And you might lose your sense of direction.

Just like physical fog,

These thoughts can make the world feel smaller and more uncertain,

Distorting your sense of clarity and leaving you feeling stuck or lost.

But then,

In the distance,

You spot a lighthouse.

Its light cuts through the fog,

Steady and unwavering.

That light represents your values,

The guiding principles that illuminate your path,

Even in moments of mental turbulence.

The fog may obscure your view,

But it is not solid.

It's ever-shifting and temporary.

And while you can't force it to disappear,

You can still navigate through it by focusing on the light ahead.

Now consider this.

The fog doesn't disappear.

It's still there,

Swirling and shifting around you.

But the lighthouse light doesn't fight the fog.

It simply shines,

Offering clarity amidst the chaos.

In the same way,

When we anchor ourselves to what matters most,

Our values,

We can find direction,

Even when our thoughts create confusion or doubt.

The fog doesn't have to go away for us to move forward.

We only need to focus on the steady light that guides us through.

What values or guiding principles in your life serve as the steady light of the lighthouse?

Helping you navigate through challenging times?

Allow yourself to think small,

Tiny,

Achievable actions.

How might focusing on your values help you take meaningful steps forward,

Even when the fog doesn't fully clear?

Dear Mind,

As I sit in this cafe,

I am writing this letter to you and for me.

The fog you create is something I've grown used to.

It's there when you whisper fears about my future,

Remind me of my past mistakes,

Or try to convince me that I'm not enough.

The fog can feel heavy and all-consuming,

Blocking my view and making me doubt where I'm going.

But I've realised something important.

The fog isn't permanent,

And it isn't the only thing I see.

Because when I pause,

Take a deep breath,

And look beyond the fog,

I can see my lighthouse.

The light is my reminder of what truly matters.

Connection,

Compassion,

And showing up for the things that make my life meaningful.

It's the part of me that knows I am more than my thoughts.

It's the part of me that chooses love over fear,

Courage over avoidance,

And authenticity over self-doubt.

Even when the fog feels thick,

I know that the lighthouse is always there.

Its light cuts through the confusion and reminds me of the path I want to take.

It helps me remember that I don't have to clear the fog to move forward.

I just need to keep my focus on the light.

So,

My dear mind,

I am grateful for you,

Even for the fog you create.

Because it reminds me how important it is to stay anchored to my values.

Without you,

I might not appreciate the clarity that comes when I align with these things that are important.

So,

Here's my commitment.

I choose to focus on the light of my values from time to time,

Even when the fog of unhelpful thoughts surrounds me.

Instead of fighting the fog,

I will take small,

Meaningful steps guided by what matters most.

Trusting that clarity will come as I move forward.

My values will be my steady light,

Helping me navigate life's challenges with purpose and resilience.

Yours sincerely,

With compassion and gratitude from me.

I choose to embrace the growth of my consciousness by allowing this affirmation to settle within,

Nurturing me just as I am in this moment.

Every single time I notice an unhelpful thought simply as a thought,

My consciousness evolves just a little more.

A thought doesn't bind me,

The fog doesn't stay,

I anchor myself in my values today.

A thought doesn't bind me,

The fog doesn't stay,

I anchor myself in my values today.

A thought doesn't bind me,

The fog doesn't stay,

I anchor myself in my values today.