Hi,
I'm Kim Pasch.
Welcome to Leaves on the Stream.
Today,
We'll be practicing observing the thoughts without following them,
Using a quiet forest stream to create space between what the mind offers and what we choose to engage with.
Begin by finding a comfortable position and allowing your body to settle in.
For the first minute,
We'll practice gentle alternate nostril breathing if this feels like a familiar and comfortable choice for you.
Begin by closing the right nostril.
And inhaling in through the left for four 3,
2,
1.
Close the left nostril and exhale through the right for 4,
3,
2,
1.
Inhale through the right for 4,
Close the right and exhale through the left for four.
Continue a few more rounds.
Without breath retention.
If this isn't comfortable,
Simply breathe naturally and you'll hear my voice again in a little less than a minute.
At the bottom of your next exhale,
Release your hands from the nose and take a slow smooth breath in.
And a smooth,
Slow breath out.
And now I invite you to imagine a quiet forest stream.
The water is moving steadily,
Carrying leaves downstream.
Imagine placing each thought that arises on a leaf These thoughts could be a plan.
A memory.
A worry.
A judgement.
Or even a story about yourself.
You don't need to push the thoughts away.
You don't need to follow them downstream.
Simply notice.
Thinking.
Slowly bringing your awareness towards your body.
What happens when a thought appears?
Do you tighten?
Lean toward it Pull away.
Notice the body's response with curiosity.
And now returning to the stream.
A thought arrives.
Place it on a leaf.
On the stream and release.
As another thought arrives,
Place it on a leaf.
On the stream and release.
You might silently repeat.
I can notice a thought without needing to follow it.
Let this stream do the carrying.
Knowing that nothing has gone wrong because your mind has wandered.
Just noticing that you wandered is the practice.
Bringing your awareness back to your breath,
Taking one slow,
Smooth breath in.
And a slow,
Smooth exhale out.
And watch one final leaf float away.
You might feel your body beneath you.
And feel the breath moving through you.
And whenever you're ready,
Let the stream fade into the background and return to the room.
