Leaves-On-a-Stream 流水落叶

Objectives 目标

1. Discuss the concept of mindfulness 讨论正念理念
2. Practice getting in touch with the present moment in the here-and-now 练习在此时此刻与当下连接
3. Facilitate defusion and the experience of observing rather than engaging with thoughts 促进解离及观察体验，而不是被想法占据

Suggested Time 建议时间

• 20 – 30 minutes 20-30 分钟

Number of Facilitators 小组带领者人数

• 1 人

Brief Description 简述：

• This is a guided meditation using visual imagery. The facilitator begins by encouraging the participants to sit in a comfortable position with their eyes closed or their gaze gently lowered and centered on the floor. The participants are first directed to become aware of their own breath. This is followed by a guided visual imagery of walking through a forest and arriving upon a riverbank. The core practice is becoming aware of emerging thoughts, feelings, or images moment by moment and putting them on imaginary leaves floating down the stream. Effectively, the participants are coached to continuously observe their stream of consciousness without engaging or getting hooked by these inner experiences. To end the practice, the participants are guided to return their awareness back to the breath, and then to return back to the regular state of alertness.
  这是一个使用视觉想象的引导冥想。小组带领者鼓励组员以舒服的姿势坐着，闭着眼睛或者目光轻轻居中，向下注视眼前的地板。在一开始，指示组员们去觉知他们的呼吸。随后，是一个引导的视觉想象，走过一片森林，又抵达一个河岸。 核心练习是要时时刻刻对脑海中升起的想法、感觉或者影像变得有觉知，并把它们放到想象中正在随着流水飘走的落叶上。渐渐地，指导组员们持续观察他们的意识的流动，而不被内在体验所吸引或纠缠。在结束阶段，指导组员们回到关注呼吸上，然后回到清醒的常态。

ACE Processes ACE流程

• Present Moment 当下的时刻
• Defusion 解离
• Compassion 慈悲心 

Key Learning Points 学习要点

• Mindfulness is about becoming aware and attentive to the present moment with a non-judgmental observer stance.
  正念是以不评判的观察者的姿态对当下时刻变得有知觉和专注。
• We are often entangled with our inner thoughts, feelings, images, or bodily sensations. Struggling with them takes us even further away from mindfulness. With practice, we can increase our ability to observe these inner experiences without getting caught up with them.
  我们经常会与我们内心的想法、感受、影像或者身体感觉纠缠在一起。纠结于它们会让我们离正念更远。 随着练习，我们可以增加我们观察那些内在体验的能力，而不是陷入其中。
• When we practice mindfulness, our constant stream of thoughts can be especially challenging. Defusion is the skill of relating to our thoughts as just thoughts. This can be strengthened over time with practice.
  正念练习是具有挑战性的，尤其是当我们要面对我们不断涌现的想法时。解离是一种把我们的想法只看作是想法的技能。这个技能可以通过练习不断加强。
• It is not uncommon to encounter challenges when practicing any skills, including mindfulness. The paradox is that any expectations about mindfulness and judgements about our practice actually take us away from mindfulness. Patience and self-compassion is a core part of the mindfulness practice.
  在练习任何技能时遇到挑战都非常常见，包括正念练习。看起来自相矛盾的是，任何对于正念的期待和对我们所作练习的评判实际上都会让我们离正念更远。 耐心和自我慈悲心是正念练习的核心部分。
• Our thoughts about the past, including past trauma or regrets, can trap us with sadness. Our worries about the future can trap us in anxiety. Mindfulness can decrease this kind of suffering as we practice attending to the present moment.
  我们关于过去的想法，包括过去的创伤或者追悔，会让我们落入悲伤的陷阱。我们对未来的担心会让我们跌入恐慌的荆棘。 正念可以减少这类痛苦，只要我们练习留意当下的此刻。

Materials 教學用具

• Meditation bell 冥想铃
• Timer 计时器

Instructions & Sample Script 说明和示范文稿

NB: each “…” below denotes a pause of about 5 – 10 sec unless otherwise stated. 请注意：除了另外说明，以下每个“…”表示五到十秒的暂停。

1. Introduction – “Now we are inviting you to take part in a guided imagery and meditation exercise together. This can help cultivate mindfulness, which helps free us from being entangled with our thoughts or emotions. See if this exercise can help you connect more with the present moment and the here-and-now.”
   介绍-“现在我们邀请大家一起进行一个引导的想象和冥想练习。这个练习有助于培养正念，帮助我们从想法或者情绪的纠缠中解放出来。 看看这个练习是否可以帮助你和此时此地的当下相连接”
2. Getting the participants ready – “Please sit in a comfortable position. This usually means your feet flat on the ground and sitting up straight in the chair with your hands on your lap. If there is anything in your hands, feel free to put it down on the floor. I will sound the bell to mark the beginning and end of the exercise.  Close your eyes gently or lower your gaze to a fixed spot on the floor in front of you.
   让组员准备好—“请以舒服的姿势坐好。这通常是指你的双脚平放在地上，在椅子上坐直，双手放在膝上。 如果你的手里有东西，请把它放到地上。我将用铃声表示这个练习的开始和结束。 请轻轻合上你的双眼 或者目光低垂，停留在你眼前地板上某一个固定的地方。
3. Ring the bell, allowing the tone to vibrate and fade naturally, to start the exercise.
   敲响铃声，在声音自然的震动和消退中开始练习。
4. Awareness of the Breath – “For the next few moments, see if you can just notice and become fully aware of your breath. There is nothing you need to change about it. You do not need to make it deeper or shallower. Just notice how your naturally breath comes in … and goes out … You can just simply observe … without any need to take control … this is the practice of just observing your breath …”
   对呼吸的觉察—“在下面的时间，看看你是否可以只是留意和全然观察你的呼吸。你不需要改变任何东西，你不需要让呼吸变得更深或者更慢。 只是留意你自然的呼吸怎样吸进…呼出…你可以只是观察…不需要任何控制…这只是一个观察你的呼吸的练习…”
   
5. Imagery of the forest and the river – “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 above your head … perhaps you can feel a gentle breeze … and notice the smell of the forest air … and hear the crunching of the leaves beneath your feet… up ahead, you can hear the gentle sound of water… and you follow that sound … as you emerge through a clearing, you find yourself on a river bank… allow yourself to sit down by the river bank… and notice leaves gently floating by along the surface of the water…”
   想象森林和河流—“看看你是否可以让自己想象你正在沿着一个森林小路走着…你沉浸在森林的色彩中，感到阳光穿过你头上的枝桠在你的脸上闪耀…也许你还可以感受到微风徐来…留意到森林里空气的味道…听到你脚下落叶的沙沙声…请继续前行，你听到轻轻的流水声…你跟随这个声音…随着你穿过一片空地，你发现自己来到了河边…让自己在河岸边坐下…开始观察树叶轻轻地顺着河水的表面飘过…”
6. Putting thoughts on leaves – “For the next few moments, notice whatever shows up in your mind … it may be a thought or an image or an emotion… whatever it may be, see if you can place it on a leaf… and just observe it gently floating by… See if you can do this with each thought or image that shows up … whether they are pleasant or unpleasant … moment by moment, notice whatever shows up for you and put it on a leaf and watch them float away naturally… there is no need to hurry them along or slow them down. (Pause for at least 20 seconds)
   把想法放到落叶上—“在下面的时间,请留意任何在你脑海中显现的东西… 也许是一个想法, 一个影像或者一种情绪…不论是什么,看看你是否可以把它放到一片落叶上…不论是愉悦的还是不愉悦的…时时刻刻,留意任何在你心里浮现的体验,把它放到一片落叶上,并看着它们自然地飘走…不需要去加速或者放慢 （暂停至少20秒）
7. Coaching to deal with possible difficulties: 指导怎样应对可能出现的困难:

• “If your mind goes blank, you can simply just remain still … and remain watchful for any thoughts that may start showing up …”
  如果你的大脑变成空白,你只要保持平静…而且时刻警悌任何可能会出现的想法…”
• “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” or “I have no thoughts” – place these thoughts on a leaf and watch them float by.”
  “ 如果你有这样的想法—‘这好奇怪’或者‘这好无聊’或者‘这太难了或太容易了’再或者‘我不会做得对的’或者‘我没有想法’—把这些想法放到一片叶子上,看着它们飘走。”
• “If a painful feeling arises, simply acknowledge it. Say to yourself, “I notice that I am having a painful feeling” and place this on a leaf and watch it float by.”
  “ 如果一个痛苦的感觉出现,只要承认它。对自己说:‘我留意到了我有一个痛苦的感觉’再把它放到一片叶子上,并看着它飘走。”
• “If your mind wanders off, just gently guide yourself back to this exercise … there is no need to judge …”
  如果你的注意力溜号了,只要轻轻把自己带回到这个练习上…不需要做评判

8.  Allow about 1 minute of silent practice. (Longer for an experienced group.)
   留出时间做一分钟静默练习.(如果是有经验的小组,就留长一点时间)
9. A gentle reminder about the exercise – “If your mind has drifted off or you have forgotten about the exercise, congratulate yourself for noticing this … and gently guide your attention back to the exercise … there is no need to judge … and if you do notice any judgement, put that judgement on a leaf and watch it float by …”
   一个温馨提示—“如果你的心已飘走,或者你完全忘记了跟着做练习,恭喜你自己注意到这个…温和地引导你的意识回到练习当中，不要有任何评判，如果你留意到任何的评判,把那个评判放到叶子上,并看着它飘过…”
10. Allow for another minute of silent practice. (Longer for an experienced group.)
    再留出一分钟做静默练习 (如果是有经验的小组,就长些时间)
11. Closing of the exercise – “… see if you can let the thoughts, the leaves, the river, or any images go … gently bring your attention back to your breath … in … and out … 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 hear the bell, it signals the end of the exercise … and whenever you are ready, gently open your eyes feeling alert and refreshed …”
    练习的尾声—“…看你是否可以让那些想法、树叶、那条河或者任何想象离去…轻轻地把注意力带回到你的呼吸上…吸进…呼出…注意到我们的呼吸其实从未停顿过,不断自然地进行…轻轻地引导你自己去觉知你就坐在这里…在此刻…你可以发现你就在这里,和我们同在这个小组里…在你的脑海中，看看你是否可以想象房间和地毯或地板上的图案… 现在是我们再次连接的时刻…当你听到铃声,这是练习结束的信号…任何时候,当你准备好了,轻轻地睁开你的双眼,带着清醒和清新的感觉…”
12. Ring the bell, allowing the tone to vibrate and fade naturally, to end the exercise.
    敲响铃声,让声音自然震动,慢慢消失,结束练习.

Debriefing & Sample Scripts 小结和示范文稿

Being in the present moment vs. past/future 活在当下vs.过去/未来

• “Often we may find ourselves thinking about the past, bothered by something bad that happened to us that made us sad or angry … or bothered by something we did and feeling regretful and guilty. Conversely, we may be worried about things that have not happened yet. It may even be so scary that we avoid doing certain things. It may not even be about the distant past or future. For example, when you were doing this exercise just now or even on your way to attend this training today, you may have had thoughts about what you may do tonight when you get home. Notice how easy it is for us to miss being in the present moment and get caught up with past or future. This exercise is about practicing the skill of being in the present moment.”
  “我们可能会发现自己经常回想过去, 被我们身上发生的不好的事情所困扰，让我们感到悲伤或愤怒……或者为我们自己做过的事感到困扰，感到后悔和内疚。相反, 我们又可能会担心一些还没发生的事情。我们可能会感到害怕,以至我们会因此回避做某些事情。也许那些令我们分心的事甚至都不是在遥远的过去与未来。 举例来说，当你刚才正在做这个练习的时候， 又或者较早在今天你来参加培训的路上，你可能已经有关于今晚回到家你将会做什么事儿的想法。 请注意，我们的心很容易地就陷入过去和未来之中，和此时此刻失去连接。 这个练习的目的就是让我们锻炼活在当下的技能。”

Awareness and attention vs. “auto-pilot”  觉知和专注 vs.“自动驾驶”

• “Have you ever found yourself being on ‘auto-pilot’? You may be in a car, and before you know it, you are there … quite likely, on your way here, you may not have noticed the colour or number of trees… mindfulness is helping us switch off the ‘auto-pilot’ and attend to the present moment with full awareness and attention.”
  “你发现自己曾经处于‘自动驾驶’状态吗？你可能在车里，在你意识到之前，你已经到达了你要去的地方……很可能，在你来这里的路上，你没有注意到两旁树木的颜色或者有几棵树……正念帮助我们关掉“自动驾驶”模式，并全神贯注地关注当下。

Observing compassionately vs. judging 怀着慈悲心去观察VS. 批判

• “Mindfulness is also about being non-judgmental and cultivating compassion. You may have certain expectations of yourself and that your mind must be blank, and have the judgment that you are not being mindful enough and feel frustrated. Yet, having ongoing thoughts is common for all of us. In this practice, instead of judging, you can take on the role of an observer – 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. So if you find yourself struggling to remain fully present and mindful, be patient and compassionate with yourself. Struggling or striving hard to achieve a certain state may just add to frustration, taking us away from being present in a non-judgmental stance. You may have less and less struggle with patient practice over time.”
  “正念也是指不评判并培养恻隐心。 你可能对自己有一定的期望，期望你的脑海必须是空的，并且还评判自己没有足够的觉知， 而感受到批判自己的沮丧感。然而，不断地产生想法其实对我们所有人来说都是非常普遍的。不必去批判，我们可以作为观察者—观察想法、感觉、影像或者任何在那一刻浮现的体验—那些只是想法、感觉、影像…无需以某种方式评估、判断或弄清楚它们。 如果您发现自己难以保持全神贯注，请对自己有耐心和恻隐心。苦苦挣扎或努力争取达到某种状态可能只会增加挫折感，使我们更难以不批判的姿态活在当下。只要你耐心练习，随着时间的推移，你会越来越运用自如。

Expectations around Meditation 针对冥想的期待

• “Sometimes we have certain expectations about meditation itself. For example, we may feel frustrated if we do not feel calmer and less anxious after doing the practice. This is why some people may complain –‘this does not work for me.’ Actually, mindfulness meditation is not about striving to achieve any ideal state, and having this may just get in the way of the mindfulness practice. If you have these expectations and judgement, see if you can notice and let go of these judgements too.”
  “有时我们会对冥想本身有某些期待。比如，如果我们在练习后感觉不到更平静和更不焦虑，我们可能会感到沮丧。这就是为什么有些人会抱怨—“这对我没效果”。其实，正念冥想不是指要去努力实现任何理想状态，有这样的期待反而会阻碍正念练习。如果你有这些期待和评价，看你是否可以留意到并放下那些评价。”

Painful or difficult feelings 痛苦或者困难的感觉

• “If you experience some painful and difficult thoughts or emotions arising during this exercise, recognize them for what they are – they are thoughts, emotions, and feelings. With persistent practice, you may be able to relate to these experiences differently and suffer less from them. You may gradually come to notice how they come and go … or they may even transform themselves naturally. However, it is important to remember not to use mindfulness as a tool to get rid of painful things. Otherwise, this would become a struggle, which undermines the practice of mindfulness.”
  “如果在练习中，你体验了一些痛苦的和困难的想法或情绪浮现出来，就只识别出它们是什么 – 他们就是想法、情绪和感受。 通过持续的练习，您可能会以不同的方式与这些体验相关联，并能较少地受到困扰。你可能会慢慢注意到它们是如何来来去去的……或者它们甚至可以自然地自动变化。无论如何，记住不要把正念当作一个可以除掉痛苦的工具，这很重要。 否则，就会变成一种挣扎，这样反而会破坏正念练习。”

Specific Applications

• Stigma – We often have negative or biased judgements about ourselves or others. For example, we may come to perceive certain groups of people as being weak, bad, or deficient. We may also come to believe what others define as the ideal, desirable, or normal, and find ourselves not being included in this. We may not even be aware of some of these judgements. Common targets of stigma and biased thinking include mental illness (e.g., schizophrenia), addictions, physical illness (e.g., HIV, cancer), sexual orientation, gender, disabilities, body weight, race, cultural group, physical appearance, religion, etc. The practice of mindfulness can help us become more aware of any judgemental thoughts, defuse from them, and become more compassionate towards ourselves and others.
  污名化 – 我们经常对自己或他人做出消极或有偏见的评价。 例如，我们可能会认为某些群体是弱者、坏人或有缺陷的人。 我们也可能会相信由其他人断定的标准，例如如何才算是理想化的、令人向往的或被视为正常的，并发现自己没有被包括在内。我们甚至可能都没有意识到其中的一些评价。污名化和偏见想法的常见攻击目标包括精神障碍（例如精神分裂症）、成瘾、身体疾病（例如，艾滋病毒、癌症）、性取向、性别、残疾、体重、种族、文化群体、外表、宗教等。 正念的修习可以帮助我们更多地意识到任何批判性想法，与它们解离，并对自己和他人更加富有恻隐心。

Recommended Homework 推荐作业

• Practice leaves-on-a-stream once at home. 在家里面做一次流水落叶练习
• Conduct a regular activity, such as eating, taking a walk, brushing your teeth, drinking tea or coffee mindfully – i.e., with full awareness and attention to all the sensations. 带着正念做一个日常活动，比如吃东西、走路、刷牙、喝茶或喝咖啡等。

Reference 参考

1. Hayes, S. C., Strosahl, K., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. New York: Guilford Press, p 159.
2. 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