Leaves On A Stream: Calming An Anxious Mind

This mindfulness practice invites you to notice your thoughts without getting pulled into them. Using the image of leaves floating down a stream, you’ll gently observe thoughts as they arise and pass, rather than trying to change or stop them.

This exercise helps create space between you and your thinking, supporting greater clarity, flexibility, and ease. It can be especially helpful when the mind feels busy, repetitive, or emotionally charged.

Transcript

Begin by finding a comfortable position. You can either close your eyes or with a soft gaze. Allow your eyes to rest somewhere in your environment. You have a choice here. Imagine you're sitting by the side of a gently flowing stream. Their leaves flowing past on the surface of the stream. You can imagine it however you like. This is your imagination. And now for the next few minutes. Take every thought that pops into your head. Place it on a leaf. And let it float on by. Do this regardless of whether the thoughts are positive or negative. Pleasurable or painful. Even if they're the most wonderful thoughts. Place them on the leaf. And let them float on by. If your thoughts stop. Just watch the stream. Sooner or later, The thoughts will start up again. Allow the stream to flow at its own rate. Don't speed it up. You're not trying to wash the leaves away. You're allowing them to come and go. In their own good time. And if your mind says. This is boring. Or I can't do it. Try placing those thoughts on the leaves. And if a leaf gets stuck. Allow it to hang around. Don't force it to float away. And if a difficult feeling arises. Such as impatience. Or boredom. Simply acknowledge it. Say to yourself. Here's a feeling of boredom, Or here's a feeling of impatience. And place those words on the leaves. And let the leaf float on by. You From time to time, Your thoughts will hook you. And you may lose track of this exercise, That is completely normal and natural. And it will keep happening. As soon as you realize it's happened. Gently acknowledge it. And then start the exercise again. Again, Taking every thought that pops into your head. Whether it shows up in words, In images. Whether it's positive, Negative, Or even neutral. Placing it on a leaf. Allowing it to float on by. And as we begin to wrap up this exercise, I'd like to invite you to begin to drop back into your body. Feeling yourself sitting or laying down. On the chair, Bed, Or floor. Begin to notice your breath moving your body. Wiggle your toes, Your fingers, Move or stretch, Whatever you need. As you slowly begin to open your eyes. And come back to your physical environment.