About this practice

Research shows that brief, regular mindfulness practice can reduce stress and lessen the pull of rumination. In Acceptance and Commitment Therapy (ACT), a core skill called cognitive defusion helps you relate to thoughts and feelings as passing mental events rather than facts or commands. Leaves on a Stream is a gentle way to practice this shift. Instead of fighting your inner experience, you learn to notice it, make space for it, and let it move on.

This exercise uses a simple visualization: imagine thoughts, emotions, and memories resting on leaves that drift along a stream. By observing them from a steady place, you strengthen awareness, soften reactivity, and return to what matters in the present moment.

Instructions

1. Settle your body. Find a comfortable position—sitting or standing—and feel your points of contact with the chair or floor. Let your breath be natural. You may close your eyes or keep a soft, steady gaze.
2. Imagine a stream. Picture yourself beside a gentle flowing stream. There are leaves passing by on the surface. If imagery doesn’t come easily, that’s okay—just hold the idea of letting thoughts pass.
3. Notice and name what arises. As a thought, feeling, memory, or sensation appears, acknowledge it with simple, nonjudgmental language: “Here is worry,” “I notice tightness,” “A memory is here.”
4. Place it on a leaf. Gently imagine setting this experience on a leaf and watching it drift downstream. No need to push it away or hold it close. If it sticks, circles back, or you find yourself following it, that’s normal—just place it on another leaf and continue.
5. Return to your anchor. When you notice you’ve been carried off by a thought, kindly note “wandering,” then come back to the feel of your breathing or your feet on the ground. From this anchor, resume watching the stream.
6. Reconnect with your surroundings. After a few minutes, widen your attention to the room. Notice a few sights, sounds, and points of contact with the present moment.
7. Close with intention. Take a slow breath. If helpful, ask yourself, “What do I need right now?” or “What’s one small next step?” Then gently move on with your day.

Practice with Care

The purpose of this practice is not to eliminate thoughts but to change how you relate to them—seeing them clearly, allowing them to pass, and returning to what matters. If the exercise feels too intense at any point, open your eyes, look around the room, and ground in your senses. With consistent practice, you’ll build steadiness, reduce entanglement with unhelpful thinking, and respond with greater flexibility and care.