The ACT Roadmap | Session 3 | Contact With The Present Moment (Mindfulness & Attention)

In Session 3 of The ACT Roadmap, we shift from changing your thoughts to changing your attention. This session focuses on Contact with the Present Moment — one of the core processes of Acceptance and Commitment Therapy. Instead of getting pulled into regrets about the past or worries about the future, you’ll learn how to anchor yourself in what is actually happening right now. In this video, I walk you through practical grounding tools you can use immediately, including the 4-7-8 breathing technique, 5-4-3-2-1 grounding, the Cup of Water exercise, and the Hands-to-Heart practice. These exercises are not about emptying your mind or forcing calm — they are about building the ability to notice your experience with openness and stability, even when discomfort is present. When you strengthen present-moment awareness, you gain more choice in how you respond to life rather than reacting automatically. This session lays the foundation for psychological flexibility by training your attention to return to the here and now, again and again. If you want to follow along with the full 10-session structure, you can download The ACT Roadmap (therapist and client versions) at: www.shaunhardie.com. The handout mirrors what I use in real therapy and includes space to track your mindfulness practices, grounding exercises, and progress over time.