The goal of this exercise is to unhook yourself from thoughts, it is necessary to practice this technique with every thought that arises, both pleasant and unpleasant, helpful and unhelpful. We can practise in sessions and you can go away with a recording to practise at home. Don’t worry if you struggled visualising the stream, you could try it with pieces of luggage on a conveyer belt, or clouds floating across the sky.
Sitting in a comfortable position, allow your shoulders to drop and relax, and plant your feet firmly on the ground….Or, if you are sitting cross-legged, feel the sense of contact between your feet and the seat and the floor beneath you.
Now gently close your eyes, and for the next few breaths bring your full focus of attention to your breathing. Notice the feeling of the air flowing in through the nostrils, down into the lungs, and down into the belly as you inhale... and on the exhale, feel the release of any tension as you let the air out slowly.
Now, imagine that you are sitting by the side of a gently flowing stream... This might be a stream that you know, or it might be something you create in your mind using your imagination. There might be a light breeze blowing as you sit here, dappled light glistening on the water, and soft green grass beneath you... imagine the stream however you like…. it’s your imagination (10 secs)
Now imagine that there are leaves floating on the surface of the stream, and these leaves are gently flowing past you, down the stream.
For the next few minutes, see if you can take every thought that pops into your head and place it on a leaf...
Now your thoughts may show up in your mind in the form of words, or pictures, or something else. However a thought arises, simply place it on a leaf, and let it float by.
Do this regardless of whether the thoughts are positive and enjoyable, or negative and challenging. Simply place each on a leaf, and let it float down the stream.… (10 secs)
If you notice that your thoughts stop momentarily, just continue to watch the stream. Sooner or later your thoughts will start up again.… (20 secs)
Allow the stream to flow at its own rate. There is no need to try and speed it up. The aim here is not to wash the leaves away – the aim is to allow them to come and go in their own time.… To just sit and watch. (20 secs)
If your mind says something along the lines of “I can’t do it” or “This is stupid”, place those thoughts on leaves, and let them float by... (20 secs)
If you find yourself getting caught up with a thought or feeling, such as boredom or impatience, simply acknowledge it. Say to yourself, “Here’s a feeling of boredom,” or “Here’s a feeling of impatience.” Then place those words on a leaf, and let them float on by. [Pause five seconds.]
You are just observing each experience and placing it on a leaf on the stream. It is normal and natural to lose track of this exercise, and it will keep happening. When you notice yourself losing track, just bring yourself back to watching the leaves on the stream. [Pause ten seconds.]
If a leaf gets stuck, let it hang around. There is no need to force it to float away... simply sit and watch as sooner or later another leaf will come along and give it the nudge it needs (20 secs)
Finally, allow the image of the stream to dissolve, and slowly bring your attention back to sitting in the chair, in this room. [Pause.] Gently open your eyes and notice what you can see. Notice what you can hear. Push your feet into the floor and have a stretch. Notice yourself stretching. Welcome back.
What did you notice?
How did you visualise your thoughts? (i.e., words, images, or something else)?
Did you mind get hooked by thoughts? If so, were you able to unhook yourself and come back to the stream?
Did any negative or painful thoughts show up? Were you able to place these thoughts on leaves and allow them float away?
How do you feel now?
I offer a free 20 minute consultation, if you have any questions or are still unsure how I can help please feel free to contact me via phone or email.
