{"id":257,"date":"2023-04-20T19:33:28","date_gmt":"2023-04-20T23:33:28","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/2-2-mindfulness-leaves-on-a-stream\/"},"modified":"2023-06-08T08:57:16","modified_gmt":"2023-06-08T12:57:16","slug":"2-2","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/chapter\/2-2\/","title":{"raw":"2.2 Mindfulness Pracitce: Leaves on a Stream","rendered":"2.2 Mindfulness Pracitce: Leaves on a Stream"},"content":{"raw":"<div class=\"2.2-mindfulness-\u2013-leaves-on-a-stream\">\r\n\r\n<strong>Learning Objectives:<\/strong>\r\n<ul>\r\n \t<li>To engage participants in a mindfulness experience of observing rather than engaging in thoughts<\/li>\r\n \t<li>To support participants in recognizing thoughts as simply thoughts<\/li>\r\n \t<li>To support participants in getting in touch with the here-and-now<\/li>\r\n<\/ul>\r\n<strong style=\"text-align: initial;font-size: 1em\">Materials:<\/strong><span style=\"text-align: initial;font-size: 1em\"> Mindfulness Bell<\/span>\r\n\r\n<strong>Time<\/strong> <strong>Required: <\/strong>20 Minutes\r\n\r\n<hr \/>\r\n\r\n<h2 class=\"import-BodyText\" style=\"text-align: center\">Activities &amp; Instructions<\/h2>\r\n\r\n<hr \/>\r\n\r\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Instructions To Participants:<\/strong><\/h5>\r\n<strong>Facilitator<\/strong> <strong>says,<\/strong> \u201cToday, 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\u201d\r\n<div class=\"textbox shaded\">\r\n<h5 style=\"text-align: center\"><strong>Notes to Facilitators:<\/strong><\/h5>\r\nAvoid 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 \u201cpause\u201d 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.\r\n\r\n<\/div>\r\n<strong><em>Facilitator<\/em><\/strong> <em>gives<\/em> <em>the<\/em> <em>following<\/em> <em>instructions<\/em> <em>with<\/em> <em>a<\/em> <em>calm<\/em> <em>voice<\/em> <em>and<\/em> <em>relaxed<\/em><em> pace.<\/em>\r\n<ol>\r\n \t<li>\u201cSit in a comfortable position. Take a deep breath in and breathe out slowly... Do this a couple of times.\u201d<\/li>\r\n \t<li>\u201cNow 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.\u201d<\/li>\r\n \t<li>\u201cIf you are willing, see if you can allow yourself to imagine that you are walking along a forest path \u2026 you can take in the colours of the forest \u2026 feel the sun shining on your face through the branches overhead \u2026 a gentle breeze \u2026 the smell of the forest \u2026 crunching of leaves beneath your feet \u2026 up ahead, you can hear the gentle sound of water \u2026 as you emerge through a clearing, you find yourself on a river bank\u2026\u201d<\/li>\r\n \t<li>\u201cVisualize yourself sitting by the bank of a gently flowing stream with leaves floating along the surface of the water.\u201d <em>(Pause 15 seconds.)<\/em><\/li>\r\n \t<li>\u201cFor the next few minutes, notice whatever shows up in your mind \u2026 it may be a thought or an image \u2026 see if you can place it on a leaf\u2026 and allow your thought or image to float away on the stream.\u201d<\/li>\r\n \t<li>\u201cDo this with each thought or image that shows up next \u2013 pleasant, unpleasant, happy or painful, or neutral. Place them one by one on a leaf and watch them float away.\u201d <em>(Pause 20 seconds)<\/em><\/li>\r\n \t<li>\u201cIf 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.\u201d <em>(Pause 20 seconds.)<\/em><\/li>\r\n \t<li>\u201cLet your thoughts and the leaves go at their own pace; there is no need to hurry them.\u201d<\/li>\r\n \t<li>\u201cIf you have the thought \u2013 \u2018This is strange\u2019 or \u2018this is boring\u2019 or \u2018this is too hard\u2019 or \u2018too easy\u2019 or \u2018I\u2019m not doing this right\u2019 \u2013 place these thoughts on the leaves too and watch them flow by.\u201d <em>(Pause 20 seconds.)<\/em><\/li>\r\n \t<li>\u201cIf a difficult or painful feeling arises, simply acknowledge it. Say to yourself, \u2018I notice that I am having a painful feeling.\u2019 Place those thoughts on leaves and let them float along.\u201d <em>(Pause 20 seconds)<\/em><\/li>\r\n \t<li>\u201cFrom 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\u2026 and if there is judgment, let the judgment sit on a leaf too and flow \u2026\u201d <em>(Pause 1-2 minutes)<\/em><\/li>\r\n \t<li><em>After<\/em> <em>10<\/em> <em>minutes<\/em> <em>of<\/em> <em>mindfulness<\/em> <em>exercise,<\/em> <em>Facilitator<\/em> <em>says,<\/em> \u201c\u2026 see if you can let your thoughts, the leaves, the river go \u2026 gently bring your attention back to your breath \u2026 notice that it has been there all along \u2026 gently guide your awareness to the fact that you are sitting here \u2026 in this present moment now\u2026 you can become aware that you are here with us in a group and in your mind\u2019s eye, see if you can visualize the room and the pattern on the carpet or floor \u2026 it is time for us to reconnect. When you are ready, gently open your eyes, feeling alert and refreshed.\u201d<\/li>\r\n \t<li><em>(<\/em><strong><em>Facilitator<\/em><\/strong> <em>pauses<\/em> <em>for<\/em> <em>a<\/em> <em>few<\/em> <em>seconds and<\/em> <em>allows<\/em> <em>all<\/em> <em>participants<\/em> <em>to<\/em> <em>reconnect with<\/em> <em>the<\/em> <em>space<\/em> <em>and<\/em> <em>the <\/em><em>group.)<\/em><\/li>\r\n \t<li>(<strong><em>Facilitator<\/em><\/strong> <em>invites<\/em> <em>everyone<\/em> <em>to<\/em> <em>share<\/em> <em>their<\/em> <em>experience<\/em> <em>in<\/em> <em>doing<\/em> <em>the<\/em> <em>mindfulness<\/em> <em>exercise.)<\/em><\/li>\r\n<\/ol>\r\n<div class=\"textbox shaded\">\r\n<h5 style=\"text-align: center\"><strong>Debriefing Notes to Facilitators<\/strong><\/h5>\r\nFacilitator may encourage participants to practice mindfulness by saying:\r\n<ul>\r\n \t<li>\u201cHaving ongoing thoughts is common for human beings.\u201d<\/li>\r\n \t<li>\u201cIf 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.\u201d<\/li>\r\n \t<li>\u201cIf you experience some painful and difficult thoughts during this exercise, recognize them for what they are \u2013 they are thoughts. With practice, you may be able to transform how these thoughts affect you.\u201d<\/li>\r\n \t<li>\u201cMindfulness is about being non-judgmental and getting connected to our compassion.\u201d<\/li>\r\n \t<li>\u201cMindfulness helps us to observe thoughts, feelings, images or whatever comes up in the moment \u2013 as thoughts, feelings, images \u2026 without the need to evaluate, judge, or figure them out in some way\u2026\"<\/li>\r\n \t<li>\u201cMindfulness helps to free us from suffering related to thoughts that interfere with meaningful living.\u201d<\/li>\r\n<\/ul>\r\n<\/div>\r\n<h5 style=\"text-align: center\"><strong>Key Summary Points<\/strong><\/h5>\r\n<ul>\r\n \t<li>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 \u201cdefused\u201d.<\/li>\r\n \t<li>Mindfulness practice help us to step back and observe thoughts as thoughts and focus on the here and now.<\/li>\r\n \t<li>Integrating mindfulness practice into our daily activities is a helpful way to support us in being mindful and present in everything we do..<\/li>\r\n<\/ul>\r\n<strong>Source:<\/strong>\r\n<ul>\r\n \t<li>Adapted and modified from Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from\u00a0<a href=\"http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise\">http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise<\/a><\/li>\r\n \t<li>Free audio \u2018leaves on a stream\u201d mindfulness exercise can be accessed at\u00a0<a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20%20stream.mp3<\/a><\/li>\r\n<\/ul>\r\n<\/div>","rendered":"<div class=\"2.2-mindfulness-\u2013-leaves-on-a-stream\">\n<p><strong>Learning Objectives:<\/strong><\/p>\n<ul>\n<li>To engage participants in a mindfulness experience of observing rather than engaging in thoughts<\/li>\n<li>To support participants in recognizing thoughts as simply thoughts<\/li>\n<li>To support participants in getting in touch with the here-and-now<\/li>\n<\/ul>\n<p><strong style=\"text-align: initial;font-size: 1em\">Materials:<\/strong><span style=\"text-align: initial;font-size: 1em\"> Mindfulness Bell<\/span><\/p>\n<p><strong>Time<\/strong> <strong>Required: <\/strong>20 Minutes<\/p>\n<hr \/>\n<h2 class=\"import-BodyText\" style=\"text-align: center\">Activities &amp; Instructions<\/h2>\n<hr \/>\n<h5 class=\"import-Heading7\" style=\"text-align: center;margin-left: 42.25pt;margin-right: 48.2pt\"><strong>Instructions To Participants:<\/strong><\/h5>\n<p><strong>Facilitator<\/strong> <strong>says,<\/strong> \u201cToday, 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\u201d<\/p>\n<div class=\"textbox shaded\">\n<h5 style=\"text-align: center\"><strong>Notes to Facilitators:<\/strong><\/h5>\n<p>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 \u201cpause\u201d 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.<\/p>\n<\/div>\n<p><strong><em>Facilitator<\/em><\/strong> <em>gives<\/em> <em>the<\/em> <em>following<\/em> <em>instructions<\/em> <em>with<\/em> <em>a<\/em> <em>calm<\/em> <em>voice<\/em> <em>and<\/em> <em>relaxed<\/em><em> pace.<\/em><\/p>\n<ol>\n<li>\u201cSit in a comfortable position. Take a deep breath in and breathe out slowly&#8230; Do this a couple of times.\u201d<\/li>\n<li>\u201cNow relax your body&#8230; Let your shoulders drop&#8230; Close your eyes gently, or lower your gaze to a fixed spot on the floor in front of you.\u201d<\/li>\n<li>\u201cIf you are willing, see if you can allow yourself to imagine that you are walking along a forest path \u2026 you can take in the colours of the forest \u2026 feel the sun shining on your face through the branches overhead \u2026 a gentle breeze \u2026 the smell of the forest \u2026 crunching of leaves beneath your feet \u2026 up ahead, you can hear the gentle sound of water \u2026 as you emerge through a clearing, you find yourself on a river bank\u2026\u201d<\/li>\n<li>\u201cVisualize yourself sitting by the bank of a gently flowing stream with leaves floating along the surface of the water.\u201d <em>(Pause 15 seconds.)<\/em><\/li>\n<li>\u201cFor the next few minutes, notice whatever shows up in your mind \u2026 it may be a thought or an image \u2026 see if you can place it on a leaf\u2026 and allow your thought or image to float away on the stream.\u201d<\/li>\n<li>\u201cDo this with each thought or image that shows up next \u2013 pleasant, unpleasant, happy or painful, or neutral. Place them one by one on a leaf and watch them float away.\u201d <em>(Pause 20 seconds)<\/em><\/li>\n<li>\u201cIf 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.\u201d <em>(Pause 20 seconds.)<\/em><\/li>\n<li>\u201cLet your thoughts and the leaves go at their own pace; there is no need to hurry them.\u201d<\/li>\n<li>\u201cIf you have the thought \u2013 \u2018This is strange\u2019 or \u2018this is boring\u2019 or \u2018this is too hard\u2019 or \u2018too easy\u2019 or \u2018I\u2019m not doing this right\u2019 \u2013 place these thoughts on the leaves too and watch them flow by.\u201d <em>(Pause 20 seconds.)<\/em><\/li>\n<li>\u201cIf a difficult or painful feeling arises, simply acknowledge it. Say to yourself, \u2018I notice that I am having a painful feeling.\u2019 Place those thoughts on leaves and let them float along.\u201d <em>(Pause 20 seconds)<\/em><\/li>\n<li>\u201cFrom 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\u2026 and if there is judgment, let the judgment sit on a leaf too and flow \u2026\u201d <em>(Pause 1-2 minutes)<\/em><\/li>\n<li><em>After<\/em> <em>10<\/em> <em>minutes<\/em> <em>of<\/em> <em>mindfulness<\/em> <em>exercise,<\/em> <em>Facilitator<\/em> <em>says,<\/em> \u201c\u2026 see if you can let your thoughts, the leaves, the river go \u2026 gently bring your attention back to your breath \u2026 notice that it has been there all along \u2026 gently guide your awareness to the fact that you are sitting here \u2026 in this present moment now\u2026 you can become aware that you are here with us in a group and in your mind\u2019s eye, see if you can visualize the room and the pattern on the carpet or floor \u2026 it is time for us to reconnect. When you are ready, gently open your eyes, feeling alert and refreshed.\u201d<\/li>\n<li><em>(<\/em><strong><em>Facilitator<\/em><\/strong> <em>pauses<\/em> <em>for<\/em> <em>a<\/em> <em>few<\/em> <em>seconds and<\/em> <em>allows<\/em> <em>all<\/em> <em>participants<\/em> <em>to<\/em> <em>reconnect with<\/em> <em>the<\/em> <em>space<\/em> <em>and<\/em> <em>the <\/em><em>group.)<\/em><\/li>\n<li>(<strong><em>Facilitator<\/em><\/strong> <em>invites<\/em> <em>everyone<\/em> <em>to<\/em> <em>share<\/em> <em>their<\/em> <em>experience<\/em> <em>in<\/em> <em>doing<\/em> <em>the<\/em> <em>mindfulness<\/em> <em>exercise.)<\/em><\/li>\n<\/ol>\n<div class=\"textbox shaded\">\n<h5 style=\"text-align: center\"><strong>Debriefing Notes to Facilitators<\/strong><\/h5>\n<p>Facilitator may encourage participants to practice mindfulness by saying:<\/p>\n<ul>\n<li>\u201cHaving ongoing thoughts is common for human beings.\u201d<\/li>\n<li>\u201cIf 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.\u201d<\/li>\n<li>\u201cIf you experience some painful and difficult thoughts during this exercise, recognize them for what they are \u2013 they are thoughts. With practice, you may be able to transform how these thoughts affect you.\u201d<\/li>\n<li>\u201cMindfulness is about being non-judgmental and getting connected to our compassion.\u201d<\/li>\n<li>\u201cMindfulness helps us to observe thoughts, feelings, images or whatever comes up in the moment \u2013 as thoughts, feelings, images \u2026 without the need to evaluate, judge, or figure them out in some way\u2026&#8221;<\/li>\n<li>\u201cMindfulness helps to free us from suffering related to thoughts that interfere with meaningful living.\u201d<\/li>\n<\/ul>\n<\/div>\n<h5 style=\"text-align: center\"><strong>Key Summary Points<\/strong><\/h5>\n<ul>\n<li>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 \u201cdefused\u201d.<\/li>\n<li>Mindfulness practice help us to step back and observe thoughts as thoughts and focus on the here and now.<\/li>\n<li>Integrating mindfulness practice into our daily activities is a helpful way to support us in being mindful and present in everything we do..<\/li>\n<\/ul>\n<p><strong>Source:<\/strong><\/p>\n<ul>\n<li>Adapted and modified from Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from\u00a0<a href=\"http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise\">http:\/\/www.mindfulnessmuse.com\/acceptance-and-commitment-therapy\/leaves-on-a-stream-cognitive-defusion-exercise<\/a><\/li>\n<li>Free audio \u2018leaves on a stream\u201d mindfulness exercise can be accessed at\u00a0<a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20%20stream.mp3<\/a><\/li>\n<\/ul>\n<\/div>\n","protected":false},"author":486,"menu_order":14,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-257","chapter","type-chapter","status-publish","hentry"],"part":289,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/257","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":8,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/257\/revisions"}],"predecessor-version":[{"id":777,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/257\/revisions\/777"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/parts\/289"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapters\/257\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/media?parent=257"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/pressbooks\/v2\/chapter-type?post=257"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/contributor?post=257"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/champsinaction\/wp-json\/wp\/v2\/license?post=257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}