Mindfulness Practice 2: Leaf On A Stream, Cloud In The Sky

In this practice I invite you to visualize your thoughts as a leaf floating down a stream or a cloud crossing the sky, then allow these thoughts to float away. (From the book, The Mindfulness Effect: An unexpected path to healing, connection, and social justice.)

Update: Thank you Insight Timer community for your feedback on this meditation! We heard you and have updated the meditation to include breathing space within the practice. - in mindful connection, Dena

Transcript

Mindfulness practice two,

Leaf on a stream,

Cloud in the sky.

Find a comfortable seat.

Take a deep breath and come into this moment.

As you exhale,

Let go of your day.

Feel your body in your seat.

Feel the energy of the earth coming up through whatever part of your body is closest to or touching the floor.

As you breathe in,

Imagine the energy from the earth making its way up your body and up your spine.

And then as you exhale,

Breathe the energy right out the crown of your head.

Repeat this pattern several times.

When you are ready,

Settle into your seat.

Notice your breathing pattern.

And then notice where your thoughts go.

Is your mind filled with thoughts making lots of distracting chatter?

Or are you having one thought at a time?

Know that that is what minds do.

They think thoughts.

Imagine now that you are sitting comfortably by a stream.

Look around you and notice the trees and the earth beneath you.

And then draw your attention to the stream in front of you.

Notice the water gently streaming in one direction.

And when your next distracting thought arises,

See if you can imagine placing the thought,

Whatever it is,

Onto a leaf upstream.

Look at the thought on the leaf.

What emotion arises about the thought?

Can you release any judgment of yourself for thinking the thought?

And release any judgment you may have about the thought itself?

Now let the leaf go and watch it slowly meander downstream.

And as it goes out of sight,

Wave it goodbye.

And as soon as the next thought comes up,

Notice it.

Place it on another leaf upstream.

Let go of all judgment.

And watch it find its way slowly downstream.

And wave it goodbye.

Continue this process for a minimum of five minutes.

Another variation you can try is to picture yourself in a very green field or on the beach looking up at a very blue sky.

Each thought that arises can be placed on a fluffy white cloud in the sky.

Let go of all judgment and watch it slowly make its way across the sky.

And wave it goodbye.

Repeat this process for as long as you've chosen to meditate.

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When you're ready,

Take a deep breath,

Stretch your body and take a moment to transition your focus back into the room.

Welcome back.

Feel free to journal now about your experience or about any ideas or insights that arose for you.

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