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How to Meditate: Meditation 101 for Beginners

10 Science-Backed Benefits of Meditation

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Cory Muscara



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The ABC Model

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to

your Daily Mindfulness.

In this session, we're going to

discuss a cognitive reframing tool

based in the practice of cognitive

behavioral therapy that integrates

nicely with the practice of mindfulness.

It's called the ABC model.

ABC is an acronym and it

stands for activating event, A,

belief, B and consequence, C.

A B C, and these three

things work in sequence.

We experience an activating event,

which can be anything, but let's

just say it's something painful,

like a relationship breakup.

We then have a belief about that event.

Perhaps, of course, this would happen.

I'm not lovable.

And then that belief creates a

consequence which could be sadness,

isolating ourselves, or spending a

week on the couch, eating potato chips.

Not that I've ever done that or anything.

This motto can be applied to nearly

any event in your life, bad or good.

Something happens, we have a belief

about what that means and that

belief will condition a follow-up

thought, an emotion or a behavior.

What's key about this model is that we

can't do much about the activating events.

These are mostly out of our control and

we can't do much about the consequence.

But what we can do is work with the

belief about the activating event,

which then changes the consequence.

So as you go about your day,

see if you can notice this

ABC sequence arising for you.

And if certain activating events are

creating a consequence that's causing

you more suffering, you can practice

working with the belief, which may

include noticing it with mindful

awareness, not taking it so seriously,

and then asking what might a different

belief be and see how that impacts how

you feel about yourself and the event.

As always, thank you for your practice.

I'll talk to you in the meditation.

Take care.

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