When learning
mindfulness
skills, it is usually recommended that we start start practising mindfulness of
the breath, then mindfulness of the body, before moving on to mindfulness of
thoughts.
The Leaves in the Stream metaphor is often used
as an exercise to help us distance ourselves from our almost constant stream of
thoughts. To stand back and observe our thoughts rather than get caught up
in them. We can notice that thoughts are simply thoughts, passing streams
of words that we don't need to react to, we can just notice them.
The first run
through may be slow and jerky whilst the file loads. If you can't see the
animation, click on the picture
Whilst sitting quietly, bring your focus to your
breath, then start to notice the thoughts that come into your mind. As you
notice each thought, imagine putting those words onto a leaf as it floats by on
a stream. Put each thought that you notice onto a leaf, and watch it drift
on by. There's no need to look for the thoughts, or to remain alert
waiting for them to come. Just let them come, and as they do, place them
onto a leaf.
Your attention will wander, particularly so at
first, and that's okay - it's what our mind does. As soon as you notice
your mind wandering, just gently bring your focus back to the thoughts, and
placing them onto the leaves.
After a few minutes, bring your attention back to
your breath for a moment, then (open your eyes and) become more aware of your
environment.
Clouds in the Sky
Some prefer using clouds in the sky rather
than leaves in the stream for mindfulness of thoughts. When you notice a
thought come into your mind, just put the thought on a cloud as it drifts across
the sky, or dissipates.
