Welcome to this Leaves on a Stream Cognitive Diffusion exercise.
In this exercise we are going to imagine sitting by a stream and as thoughts come to our head we'll try to see if we can let go of them using the stream to help us.
This exercise can help us to learn how to let go of thoughts no matter how difficult,
Repetitive or overpowering they can be.
So let's begin by finding a comfortable position and remember that we're trying to become more aware of the hearing now in this exercise.
So we're trying to be relaxed and yet awake at the same time.
So allowing the eyes to close if it feels right or comfortable for you.
Or maybe just lowering your gaze or resting them gently on a fixed point in the room and take a few deep breaths to help you settle into this exercise.
Let the air fill your lungs,
Your tummy.
Just feeling the chest and the tummy expanding and then just letting the air empty from the body.
Feeling the chest and the tummy relaxing,
Softening.
And now imagine that you're sitting beside a stream that is flowing gently by you.
Take a look around you and let your imagination fill in the details of the scene.
Notice the stream and perhaps some trees around you.
Bring your awareness to some leaves that are floating down the stream.
And for the next few minutes we're going to focus our attention on the stream.
And whenever a thought comes into your head,
Whatever it's about,
We're going to notice the thought,
Place it on the leaf and let it float away down the stream.
We're going to do it for all of your thoughts,
Pleasant and unpleasant.
Whatever comes up is okay.
Just keep watching the stream and noticing what comes into your mind.
And when you notice something,
Place it on the leaf and let it float away.
Are we not trying to get rid of these thoughts?
Rather just let them float on by at their own speed.
Some people find it helpful to have a kind and smiling face when they're placing their thoughts on a leaf.
Perhaps try this and see if it works for you.
You might get thoughts about being bored or not doing this right.
Just try to notice these thoughts as they come up.
Gently and kindly place them on the leaf and let them float away.
And sometimes you might notice that you've been pulled away by your thoughts before recognizing what happened.
Don't worry,
That's what happens to all the minds.
So when you notice that it's happened,
Just notice your thoughts and gently place them on the leaf and watch them float away.
Sometimes you will notice that thoughts stop for a moment.
So just continue to watch the stream.
Sooner or later your thoughts will start up again.
And no matter how many thoughts come up,
Try to just notice them,
Place them on the leaf and let them float away.
And if a feeling comes up,
Maybe frustration or tiredness,
Simply notice it and say,
Here is a feeling of frustration or here is a feeling of tiredness and then place those words on the leaf and let them float away.
Whenever thoughts come up for you,
Try to just notice them.
Gently and kindly place them on the leaf and let them float away.
And when you're ready,
Try to bring your attention away from the stream and back into the room around you,
Allowing the mind to be free,
Being open to sounds,
The feeling of contact with the floor or the chair and then very gently begin to open your eyes.
