Just Say Yes, And: Mindfulness, Psychological Flexibility, and the Art of Improvisation

Mindfulness is often defined as paying attention to the present moment with acceptance. While this modern definition captures something essential, the ancient Pali term sati, from which it is derived, carries a deeper connotation: remembering. In this context, remembering means intentionally bringing to mind the skills and practices that help us awaken from the dream of who we think we are and what we imagine reality to be. It is the ongoing act of reorienting ourselves to what is actually happening—moment by moment—so that we can respond with awareness, guided by compassion and informed by wisdom, rather than falling into habitual patterns.

In Acceptance and Commitment Therapy (ACT), mindfulness is inseparable from psychological flexibility—the ability to stay open, aware, and engaged with one’s life, even when it brings discomfort or pain (Hayes, Strosahl, & Wilson, 2012). Psychological flexibility involves contacting the present moment fully and, based on what the situation affords, choosing actions that align with one’s deepest values. It is a skillful dance between acceptance and committed action, between allowing and doing. Rather than striving for control over experience, ACT invites practitioners and clients alike to cultivate a stance of curiosity, compassion, and courage in the face of uncertainty.

This dance closely parallels the art of improvisation. Improvisation is a process of spontaneous, unscripted creativity and responsive action, arising in the moment rather than from a predetermined plan. Although often associated with music or theatre, improvisation is equally vital in psychotherapy and other relational arts, where no two interactions are ever the same. It is not spontaneity for its own sake, nor does it aim to entertain. Instead, improvisation calls for a disciplined openness—an ability to listen deeply, accept what is offered, and build upon it with authenticity and care.

In mindfulness, ACT, and improvisation, we might recognize a shared framework of “Yes, and.” The “yes” represents acceptance—meeting reality as it is, without resistance. The “and” represents constructive engagement—responding to what arises with creativity and flexibility. Whether in dialogue with a client, collaboration with a colleague, or awareness of one’s own inner experience, this mindful stance allows something new to emerge: a transformative moment of connection, learning, or healing.

Practiced together, mindfulness, psychological flexibility, and improvisation reveal a common essence. Each invites us to inhabit the present moment with openness, to accept what is unfolding, and to engage it with curiosity and authenticity. This is mindfulness in motion—not simply a meditation technique, but a dynamic, relational way of being: awake, responsive, and fully alive in the unfolding moment.

Final Points for Practice and Reflection

1.   Notice and allow. Between sessions or activities, take a moment to sense what is present—thoughts, emotions, sensations—without needing to change anything. This strengthens awareness and nurtures an attitude of openness toward experience.

2.   Practice “Yes, and.” In conversation, silently affirm what is being offered before responding. Acknowledge what’s true or meaningful (“yes”), then add something that builds upon it (“and”). This cultivates receptivity, empathic connection, collaboration, and curiosity.

3.   Move mindfully. Bring full attention to the body in motion—whether walking, stretching, or shifting posture. Notice how awareness and movement inform each other, revealing presence as fluid and responsive to each moment.

4.   Play with flexibility. When faced with tension or uncertainty, experiment with doing something slightly different—adjusting tone, timing, or perspective. This gentle improvisation invites creativity and resilience in the midst of challenge.

5. View yourself as the main actor, director, and scriptwriter in the play of your life. If the play isn’t aligned with your values, remember that you can always change the actor, fire the director, or hire a new scriptwriter. You can even dispense with the script altogether and fully improvise—guided by your intentions and values.

6. Embody difficult emotions and thoughts by forming a posture that reflects your experience. When challenged by recurring thoughts or emotions, consciously drop the story about them, connect to your bodily sensations, and let your body take a shape that expresses what you’re feeling. Stay connected to those sensations without analysis. Then, gently shift into a posture that embodies the freedom and spaciousness of relating differently to those experiences—without needing to change them.

7.   Join intentionality with your thoughts, speech, and actions. Bring mindfulness to the motivations beneath what you think, say, and do. Sense whether your response arises from habit or genuine alignment with your values and the situation at hand. When intention and awareness come together, words and actions become congruent expressions of authenticity and care.

8.   Return and remember. Recall the deeper meaning of mindfulness as sati—the act of remembering to wake up to what truly matters. Let this remembering orient your choices and renew your sense of presence throughout the day.

Through these practices, mindfulness, psychological flexibility, and improvisation become more than ideas—they are lived capacities for presence, responsiveness, and compassionate creativity. As your practice deepens, it invites an ever more fluid and embodied—sometimes even playful—engagement with life, work, and the unfolding moment.

May you continue to explore these practices with curiosity, courage, and care.

Reference

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). The Guilford Press.

© 2025 Larry Cammarata, Ph.D., Licensed Psychologist and Mindfulness Educator

Mindfulness Travels provides continuing education retreats to beautiful, inspiring places throughout the world with leaders in the fields of mindfulness-based psychology, process-based therapy, and mindful movement.