Sit in a comfortable position where the mind can be alert yet relaxed.
If you are comfortable,
You can close the eyes,
Or if you prefer,
Keep them open with a soft gaze.
Take a few moments to become fully present in the body,
Focusing on the feeling of groundedness as you notice the weight of the body supported by the earth.
Allow the breathing to be soft and relaxed.
For three breath cycles,
Simply focus on easy,
Natural breathing.
Now,
Visualize yourself sitting beside a gently flowing stream with leaves floating along the surface of the water.
Use all of your senses to image this scene.
How do you hear and feel in this scene?
For the next few minutes,
Take each thought that enters your mind and place it on a leaf,
Letting it simply float by.
Do this with each thought,
Pleasurable,
Painful,
Or neutral.
Even if you have joyous or enthusiastic thoughts,
Place them on a leaf and let them float by.
Practice non-attachment.
For the next few minutes,
Take each thought that enters your mind and place it on a leaf,
If your thoughts momentarily stop,
Continue to watch the stream.
Later or later,
Your thoughts will start up again.
If your thoughts momentarily stop,
Continue to watch the stream.
Later or later,
Your thoughts will start up again.
Later or later,
Your thoughts will start up again.
Later or later,
Your thoughts will start up again.
Allow the stream to flow at its own pace.
Don't try to speed it up and rush your thoughts along.
You're not trying to rush the leaves along or get rid of your thoughts.
You're allowing them to come and go at their own pace.
You're allowing them to come and go at their own pace.
You're allowing them to come and go at their own pace.
If the mind has reactions to this exercise,
Providing commentary that this is boring or judging your success,
Simply place those thoughts on leaves too and let them pass.
You're allowing them to come and go at their own pace.
If a leaf gets stuck,
Allow it to hang around until it's ready to float by.
If the thought comes up again,
Watch it float by another time.
You're allowing them to come and go at their own pace.
If a difficult or painful feeling arises,
Simply acknowledge it.
Say to yourself,
I notice myself having a feeling of boredom or impatience or frustration.
Place those thoughts on leaves and allow them to float along.
You're allowing them to come and go at their own pace.
From time to time,
Your thoughts may hook you and distract you from being fully present in this exercise.
This is normal.
As soon as you realize that you have become sidetracked,
Gently bring your attention back to the visualization exercise.
You're allowing them to come and go at their own pace.
