Transcript: Leaves On A Stream

Let’s begin by finding a comfortable position either sitting or lying down. You may close your eyes or lower your gaze if you wish.

Imagine yourself sitting by a stream watching leaves floating by gently on the water. Notice and welcome any thoughts that arise as you look upon the stream. Your thoughts can be words or images, pleasant or unpleasant thoughts. Simply observe whatever thoughts come to you.

For the next few minutes, imagine taking each thought that enters your mind and gently placing it on one of the leaves floating by you. Watch the thought float away from you as it makes its way downstream. With every new thought, whether it be pleasurable, painful, or neutral, practice letting each thought drift down the stream.

Allow the stream to flow at its own pace. Notice if there are thoughts you are trying to hold onto or ones you are trying to quickly push away.

Remember, this practice is not so much to rid yourself of your thoughts but to let them come and go at their own pace. If your thoughts stop for a moment, continue to watch the stream. If you notice you’re struggling with the practice or worrying if you are doing it right, take those thoughts and place them on a leaf. You might find that your thoughts have wandered to other things. As soon as you realize that you have been distracted, bring your attention back to the stream.

Continue practicing placing your thoughts on a leaf and watching the thought float downstream. Before we close this practice, take a deep breath and, if your eyes are closed, open your eyes when you are ready.