In this memorable animation from Dr Russ Harris (The Happiness Trap), he uses the compelling Stageshow Metaphor to explain the concept of the observing self, the part of you that watches your inner world without getting swept up in it. Life is depicted as a vast stage filled with thoughts, emotions, bodily sensations, and sensory experiences. Meanwhile, the observing self, like a gentle spotlight operator, notices these elements without being tangled in the drama. 

What You’ll Learn

• How to experience thoughts and feelings as performers on a stage - not as who you are.

• The difference between the “observing self” and your inner narrative, including worries, memories, and judgments.

• A simple mindfulness pathway: dim the internal lights, focus gently, and bring your awareness back to the broader scene. 

Why This Matters

The Stageshow Metaphor offers a gentle bridge to mindfulness, not by stopping the show, but by caring where your attention rests. This shift allows you to choose how you respond to inner experience rather than react impulsively, empowering you to live with clarity, compassion, and grounded presence.

Suggested Use & Reflection

When to watch it: Use this video when your inner world feels overwhelming, critical, or entangled in emotion.

What to do afterwards:

• Pause the video and bring your attention to your breath.

• Mentally dim the “stage lights” (busy thoughts or feelings), then gently brighten your awareness to include your body, breath, and surroundings.

• Journal: What part of the show did I most identify with today? How would it feel to observe rather than be in the script?

Integration with Other Resources

If this metaphor resonates, consider exploring more tools that ground self-awareness and choice:

• The Chessboard Metaphor – Step back from internal conflict and observe your “pieces” from the board.

• The Choice Point – Choose actions aligned with your values rather than your reactivity.

• Mindswell’s Surf Therapy & Mindfulness Experiences – Embody the observing self through movement, ocean connection, and nature’s presence.

Reflect & Apply

Here’s a short prompt to support clients or course participants:

Prompt: Who is Seeing Self?
Reflection Starter: Identify what you notice when you’re not caught in the thought drama.

Prompt: Spot the Stage Characters
Reflection Starter: Which emotions or thoughts are playing leading roles right now?

Prompt: Reframe Your Role
Reflection Starter: What shifts when you pay attention as the observer rather than the actor?