This is a metaphor and defusion technique devised by one of my clients and shared with her permission.
It provides a very simple and powerful image for the acceptance of thoughts which are disturbing and unwanted.
The Jigsaw Piece
When an unwanted or distressing thought arises, I try seeing it on a jigsaw piece.
My jigsaw has many pieces, each representing the many different aspects of myself and my experience.
I see the jigsaw piece with my thought (or feeling) on it as it finds its alloted place in my jigsaw.
There is a space for this piece. It is a perfect fit. It belongs here, for whatever reason, even if I don't understand or want it.
It is a part of my experience. Just that. Even if this piece looks ugly or painful or disturbing, it is one piece of a large and beautiful picture.
As I'm typing this, I'm also thinking of those photo montages where, for example, the picture looks like a face and when you zoom in it is constructed from thousands and thousands of unrelated smaller images.
There is some scope to elabourate this image a little or use it in conjunction with other exercises - for example I sometimes use an exercise called "Big I, little i's" (constructing a big I on the wall using lots of post-it notes, the client being invited to write about different aspects of themselves on each one)...the point being that I am more than any one aspect of myself e.g. I'm more than my appearance; more than my history; more than my intrusive thoughts...
I hope this is helpful.
Regards
Andrew Chester
Sheffield, UK.