Hello and welcome to this guided meditation.
Today we'll use a visualization exercise called Leaves in the Stream to help you release stress and anxiety.
This practice will guide you into observing your thoughts without judgment and letting them go,
Much like leaves floating away on a gentle stream.
Find a comfortable position,
Whether seated or lying down,
And allow your body to relax.
Close your eyes or soften your gaze if that feels better.
Take a deep breath in and a slow breath out.
Let's begin.
Start by bringing your attention to your breath.
Notice the natural rhythm as air flows in and out of your body.
There is no need to change anything.
Just observe.
Feel the ground beneath you,
Supporting you completely.
Let your body grow heavier and notice any areas of tension.
With each exhale,
Imagine those areas softening and releasing.
Now imagine yourself sitting beside a calm,
Clear stream.
Picture the water flowing gently past,
Its surface glistening in the light.
Notice the soothing sound of the stream as it moves over rocks and around bends.
Along the banks,
Tall trees sway gently in the breeze,
Their leaves drifting down to rest on the water.
As you sit by the stream,
Begin to notice your thoughts.
Every time a thought arises,
Whether it's a worry,
A memory or a thought about the future,
Imagine placing it gently on a leaf.
See the thought resting on the leaf and watch as the stream carries it away.
Notice how the current takes the leaf downstream,
Further and further out of sight.
If the thought feels sticky or keeps coming back,
That's okay.
Gently place it on another leaf and let it go again.
There is no need to rush or force anything.
Just observe and release again and again.
Notice the rhythm of this practice.
A thought arises,
You place it on a leaf and you let it float away.
Each thought,
No matter how big or small,
Can be carried by the stream.
Take a moment now to notice how your body feels as you let these thoughts go.
Does your breath feel a little easier?
Is there a sense of lightness or space growing within you?
Remember you are not your thoughts.
You are the observer,
Sitting by the stream,
Watching them pass by.
If your mind feels busy or you get caught up in a thought,
Simply return to the stream.
Place the thought on a leaf and let the stream carry it away.
Spend a little longer here,
Letting your thoughts drift away one by one.
With each passing leaf,
Feel a little more at peace.
Now let the stream gently fade into the background.
Bring your awareness back to your breath,
Noticing its natural rhythm.
Take a moment to check in with yourself.
How do you feel now compared to when you began?
Has anything shifted?
Thank yourself for taking the time to care for your well-being.
This practice is always here for you whenever you need it.
When you're ready,
Begin to bring gentle movement back into your body.
Wiggle your fingers and toes or take a stretch if it feels good.
Open your eyes if they've been closed and take a moment to notice your surroundings.
Let this sense of calm and ease stay with you as you move forward with your day.
Thank you for sharing this practice with me.
Be kind to yourself and take care.
