Letting Go of Thoughts: A Mindfulness Exercise
If you’re anything like me, you know how easy it is to get caught up in your thoughts. It's completely normal, but it can also be exhausting. While we can't always control these thoughts, we don't have to let them control us either. That’s why mindfulness exercises like “Leaves on a Stream” are so helpful. This simple exercise helps us observe our thoughts without getting caught up in them, letting them float by instead of pulling us under.
Here’s a step-by-step guide to practicing the “Leaves on a Stream” exercise:
Leaves on a Stream Mindfulness Exercise
Get Comfortable: Sit in a chair with your feet flat on the floor, your arms and legs uncrossed. Rest your hands in your lap. You can close your eyes or soften your gaze by focusing on a spot in front of you.
Breathe: Take a few slow, deep breaths in and out. Notice the gentle rise and fall of your chest as you breathe.
Visualize the Stream: Picture yourself standing beside a gently flowing stream. Imagine the sound of the water, the feel of the ground beneath your feet, and the sight of the water moving past you.
Add the Leaves: Now, see leaves of various shapes, sizes, and colors floating on the surface of the stream. Just observe them as they drift along.
Place Your Thoughts on the Leaves: As thoughts, feelings, or sensations arise, gently place each one on a leaf. Whether it’s a worry, a memory, or something on your to-do list, imagine setting it down on a leaf and letting it float away.
Let the Stream Flow: Watch as the leaves carry your thoughts down the stream. There’s no need to rush or force them along—just let them drift at their own pace. If the stream slows down or a leaf gets stuck, that’s okay. Just observe it without judgment.
Handle Distractions Gently: If you find yourself getting caught up in a thought or feeling, simply acknowledge it. You might say to yourself, “Oh, there’s a feeling of impatience” or “Here’s a thought about my day.” Place that thought or feeling on a leaf and watch it float away.
Return to the Stream: It’s normal to lose track of this exercise or get distracted. When you notice this, gently bring your focus back to the stream and continue placing your thoughts on the leaves.
Conclude the Exercise: When you’re ready, let the image of the stream fade away. Bring your attention back to the room, feel the chair beneath you, and slowly open your eyes. Take a moment to stretch, noticing the sensation in your body as you do so.
The “Leaves on a Stream” exercise is a powerful way to practice letting go. It’s not about getting rid of your thoughts or forcing yourself to feel a certain way. Instead, it’s about creating space between you and your thoughts, allowing you to observe them without getting overwhelmed. Remember, it’s okay to have thoughts—they’re a natural part of being human. But with practice, you can learn to let them pass by like leaves on a stream, without letting them control your day. Give it a try today, and see what you notice!
All the best,
Jayne