Session 2: Acceptance, Empathy & Social Justice
2.2 Mindfulness Pracitce: Leaves on a Stream
Learning Objectives:
- To engage participants in a mindfulness experience of observing rather than engaging in thoughts
- To support participants in recognizing thoughts as simply thoughts
- To support participants in getting in touch with the here-and-now
Materials: Mindfulness Bell
Time Required: 20 Minutes
Activities & Instructions
Instructions To Participants:
Facilitator says, “Today, we are going to invite you to take part in another mindfulness exercise. It is called leaves- on-a-stream. This exercise supports us to observe our thoughts. Instead of getting stuck in our thoughts, we observe them and let them go”
Notes to Facilitators:
Avoid rushing participants during a guided mindfulness exercise. Role model being present and connecting to the here-and-now. Give the instructions in a mindful manner that is slow in pace. A “pause” is a critical time for participants to experience being present. When the instructions are given too fast, participants may be distracted by trying to catch up with the instructions and the purpose of a mindfulness exercise is lost.
Facilitator gives the following instructions with a calm voice and relaxed pace.
- “Sit in a comfortable position. Take a deep breath in and breathe out slowly… Do this a couple of times.”
- “Now relax your body… Let your shoulders drop… Close your eyes gently, or lower your gaze to a fixed spot on the floor in front of you.”
- “If you are willing, see if you can allow yourself to imagine that you are walking along a forest path … you can take in the colours of the forest … feel the sun shining on your face through the branches overhead … a gentle breeze … the smell of the forest … crunching of leaves beneath your feet … up ahead, you can hear the gentle sound of water … as you emerge through a clearing, you find yourself on a river bank…”
- “Visualize yourself sitting by the bank of a gently flowing stream with leaves floating along the surface of the water.” (Pause 15 seconds.)
- “For the next few minutes, notice whatever shows up in your mind … it may be a thought or an image … see if you can place it on a leaf… and allow your thought or image to float away on the stream.”
- “Do this with each thought or image that shows up next – pleasant, unpleasant, happy or painful, or neutral. Place them one by one on a leaf and watch them float away.” (Pause 20 seconds)
- “If no thoughts enter your mind, just continue watching the stream. Sooner or later, your thoughts or images will start up again. Again, just put them on the leaves and watch them float away.” (Pause 20 seconds.)
- “Let your thoughts and the leaves go at their own pace; there is no need to hurry them.”
- “If you have the thought – ‘This is strange’ or ‘this is boring’ or ‘this is too hard’ or ‘too easy’ or ‘I’m not doing this right’ – place these thoughts on the leaves too and watch them flow by.” (Pause 20 seconds.)
- “If a difficult or painful feeling arises, simply acknowledge it. Say to yourself, ‘I notice that I am having a painful feeling.’ Place those thoughts on leaves and let them float along.” (Pause 20 seconds)
- “From time to time, your thoughts may hook you and take you away from being fully present in this exercise. This is common. You may even forget that you are doing this exercise. As soon as you realize that you have become distracted by your own thoughts, gently bring your attention back to the exercise. You do not need to judge yourself… and if there is judgment, let the judgment sit on a leaf too and flow …” (Pause 1-2 minutes)
- After 10 minutes of mindfulness exercise, Facilitator says, “… see if you can let your thoughts, the leaves, the river go … gently bring your attention back to your breath … notice that it has been there all along … gently guide your awareness to the fact that you are sitting here … in this present moment now… you can become aware that you are here with us in a group and in your mind’s eye, see if you can visualize the room and the pattern on the carpet or floor … it is time for us to reconnect. When you are ready, gently open your eyes, feeling alert and refreshed.”
- (Facilitator pauses for a few seconds and allows all participants to reconnect with the space and the group.)
- (Facilitator invites everyone to share their experience in doing the mindfulness exercise.)
Debriefing Notes to Facilitators
Facilitator may encourage participants to practice mindfulness by saying:
- “Having ongoing thoughts is common for human beings.”
- “If you found yourself struggling to remain fully present and mindful, be patient and compassionate with yourself. You may have less and less struggle with practice.”
- “If you experience some painful and difficult thoughts during this exercise, recognize them for what they are – they are thoughts. With practice, you may be able to transform how these thoughts affect you.”
- “Mindfulness is about being non-judgmental and getting connected to our compassion.”
- “Mindfulness helps us to observe thoughts, feelings, images or whatever comes up in the moment – as thoughts, feelings, images … without the need to evaluate, judge, or figure them out in some way…”
- “Mindfulness helps to free us from suffering related to thoughts that interfere with meaningful living.”
Key Summary Points
- Having ongoing thoughts is natural and common for us. If we get wrapped up in evaluating and judging our thoughts, we may get stuck or fused and lose sight of the present moment. Mindfulness helps us get “defused”.
- Mindfulness practice help us to step back and observe thoughts as thoughts and focus on the here and now.
- Integrating mindfulness practice into our daily activities is a helpful way to support us in being mindful and present in everything we do..
Source:
- Adapted and modified from Schenck, L. (2011). “Leaves on a stream” – cognitive defusion exercise. Retrieved June 24, 2014 from http://www.mindfulnessmuse.com/acceptance-and-commitment-therapy/leaves-on-a-stream-cognitive-defusion-exercise
- Free audio ‘leaves on a stream” mindfulness exercise can be accessed at http://www.drluoma.com/media/Leaves%20on%20the%20%20stream.mp3
