{"id":149,"date":"2023-05-12T09:44:10","date_gmt":"2023-05-12T13:44:10","guid":{"rendered":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/?post_type=chapter&#038;p=149"},"modified":"2024-02-26T15:21:49","modified_gmt":"2024-02-26T20:21:49","slug":"1-6","status":"publish","type":"chapter","link":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/chapter\/1-6\/","title":{"raw":"Activity 1.6 Mindfulness and leaves-on-a-stream exercise","rendered":"Activity 1.6 Mindfulness and leaves-on-a-stream exercise"},"content":{"raw":"<strong>ACT Processes:<\/strong>\r\n<ul>\r\n \t<li>Mindfulness<\/li>\r\n<\/ul>\r\n<strong>Objectives:<\/strong>\r\n<ul>\r\n \t<li>To introduce the concept of mindfulness;<\/li>\r\n \t<li>To facilitate the experience of observing rather than engaging in thoughts among the participants;<\/li>\r\n \t<li>To support participants in de-literalizing thoughts; and<\/li>\r\n \t<li>To support participants in getting in touch with the here-and-now.<\/li>\r\n<\/ul>\r\n<strong>Participation Format:<\/strong>\r\n<ul>\r\n \t<li>Participants sit in a large horseshoe ; co-facilitators sit across from each other at the open end of the horseshoe.<\/li>\r\n<\/ul>\r\n<strong>Number of Facilitators:<\/strong>\r\n<ul>\r\n \t<li>2<\/li>\r\n<\/ul>\r\n<strong>Time Required:<\/strong>\r\n<ul>\r\n \t<li>20 mins<\/li>\r\n<\/ul>\r\n<strong>Materials Required:<\/strong>\r\n<ul>\r\n \t<li>A mindfullness bell<\/li>\r\n \t<li><a href=\"#1.6\">Appendix 1.6<\/a> \u2013 Print and distribute to participant at the end of the session: one side consists of an image of leaves on a stream; the other side consists of links to free online audio recordings on mindfulness meditation at <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a> , and \u2018leaves on a stream\u201d mindfulness exercise at\u00a0<a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/li>\r\n<\/ul>\r\n\r\n<hr \/>\r\n\r\n<h2 style=\"text-align: center\">Activities &amp; Instructions<\/h2>\r\n\r\n<hr \/>\r\n\r\n<h5><strong>Instructions for participants<\/strong><\/h5>\r\nFacilitator #2: \u201cNow we are inviting you to take part in an exercise called mindfulness. How many of you have heard of mindfulness?\u201d After participants respond, Facilitator continues, \u201cMindfulness means connecting to the present moment or the here-and-now\u201d.\r\n\r\nFacilitator #2 continues to give the following instructions:\r\n<ol>\r\n \t<li>Take a deep breath in and breathe out slowly. Do this a couple of times.<\/li>\r\n \t<li>Now relax your body. Let your shoulders drop.<\/li>\r\n \t<li>Sit in a comfortable position. Close your eyes gently, or lower your gaze to a fixed spot on the floor in front of you.<\/li>\r\n \t<li>If 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<\/li>\r\n \t<li>Visualize yourself sitting by the bank of a gently flowing stream with leaves floating along the surface of the water. (Pause 10 seconds.)<\/li>\r\n \t<li>For 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 float away on the stream.<\/li>\r\n \t<li>Do 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. (Pause 20 seconds)<\/li>\r\n \t<li>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.)<\/li>\r\n \t<li>Let your thoughts and the leaves go at their own pace; there is no need to hurry them.<\/li>\r\n \t<li>If you have the thought \u2013 \u201cThis is strange\u201d or \u201cthis is boring\u201d or \u201cthis is too hard or easy\u201d or \u201cI\u2019m not doing this right\u201d \u2013 place these thoughts on the leaves too and watch them flow by. (Pause 20 seconds.)<\/li>\r\n \t<li>If a difficult or painful feeling arises, simply acknowledge it. Say to yourself, \u201cI notice that I am having a painful feeling.\u201d Place those thoughts on leaves and let them float along. (Pause 20 seconds)<\/li>\r\n \t<li>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\u2026 and if there is judgment, let the judgment sit on a leaf too and flow \u2026\u201d<\/li>\r\n \t<li>After 10 minutes of mindfulness exercise, Facilitator #2: \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 \u2026it is time for us to reconnect. When you are ready, gently open your eyes feeling alert and refreshed.\u201d<\/li>\r\n \t<li>Facilitators pause for a few seconds and allow all participants to reconnect with the space and the group.<\/li>\r\n \t<li>Facilitator #1 invites everyone to share their experience in doing the mindfulness exercise. Facilitators keep in mind the following points:\r\n<ul>\r\n \t<li>Having ongoing thoughts is common for human beings.<\/li>\r\n \t<li>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 the practice.<\/li>\r\n \t<li>If 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.<\/li>\r\n \t<li>Mindfulness helps to free us from suffering related to thoughts that interfere with meaningful living.<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Facilitators bring out the following points to introduce the concept of mindfulness:\r\n<ol style=\"list-style-type: lower-roman\">\r\n \t<li>Being present in the moment (vs. past and future)\r\n<ul>\r\n \t<li>Often we may find ourselves thinking about the past \u2026 bothered by something bad that happened to us that made us sad or angry \u2026 or bothered by something we did and feeling regretful and guilty\u2026 conversely, we may be worried about things that have not happened yet \u2026 it may even be so scary that we avoid doing certain things\u2026 when we did 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 \u2026 notice how easy it is for us to miss being in the present moment and get caught up with past or future \u2026<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Being present attentively (vs. auto-pilot)\r\n<ul>\r\n \t<li>\u2026have you ever found yourself being on \u201cauto-pilot\u201d? You may be in a car, and before you know it, you are there \u2026 quite likely, on your way here, you may not have noticed the colour and number of trees\u2026 mindfulness is helping us to switch off the \u201cauto-pilot\u201d and attend to the present moment\u2026<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Observing compassionately (vs judging)\r\n<ul>\r\n \t<li>\u2026mindfulness is also about being non-judgmental and cultivating compassion \u2026 this includes the judgment that we are not being mindful \u2026 instead, take on the role of an observer \u2013 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<\/ul>\r\n<\/li>\r\n<\/ol>\r\n<\/li>\r\n \t<li>Facilitator #1 wraps up by encouraging participants to integrate mindfulness as an everyday practice.<\/li>\r\n<\/ol>\r\n<span style=\"text-decoration: underline\"><strong>References &amp; Sources<\/strong><\/span>\r\n<ul>\r\n \t<li>From Hayes et al, 1999, p 159 and adapted and modified from Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from <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<\/ul>\r\n<h2 class=\"page-break-before\"><a id=\"1.6\"><\/a>Appendix 1.6 \u2013 Free online audio guide on Leaves-on-a-stream &amp; Mindfulness Meditation<\/h2>\r\n(Print in black and white, cut, and give each participant one resources link)\r\n<table class=\"grid\" style=\"border-collapse: collapse;width: 100%\" border=\"0\">\r\n<tbody>\r\n<tr>\r\n<td style=\"width: 50%\"><img src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" \/><\/td>\r\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a>\r\n\r\n<strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 50%\"><img src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" \/><\/td>\r\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a>\r\n\r\n<strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 50%\"><img src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" \/><\/td>\r\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a>\r\n\r\n<strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 50%\"><img src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" \/><\/td>\r\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a>\r\n\r\n<strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\r\n<\/tr>\r\n<tr>\r\n<td style=\"width: 50%\"><img src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" \/><\/td>\r\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a>\r\n\r\n<strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>","rendered":"<p><strong>ACT Processes:<\/strong><\/p>\n<ul>\n<li>Mindfulness<\/li>\n<\/ul>\n<p><strong>Objectives:<\/strong><\/p>\n<ul>\n<li>To introduce the concept of mindfulness;<\/li>\n<li>To facilitate the experience of observing rather than engaging in thoughts among the participants;<\/li>\n<li>To support participants in de-literalizing thoughts; and<\/li>\n<li>To support participants in getting in touch with the here-and-now.<\/li>\n<\/ul>\n<p><strong>Participation Format:<\/strong><\/p>\n<ul>\n<li>Participants sit in a large horseshoe ; co-facilitators sit across from each other at the open end of the horseshoe.<\/li>\n<\/ul>\n<p><strong>Number of Facilitators:<\/strong><\/p>\n<ul>\n<li>2<\/li>\n<\/ul>\n<p><strong>Time Required:<\/strong><\/p>\n<ul>\n<li>20 mins<\/li>\n<\/ul>\n<p><strong>Materials Required:<\/strong><\/p>\n<ul>\n<li>A mindfullness bell<\/li>\n<li><a href=\"#1.6\">Appendix 1.6<\/a> \u2013 Print and distribute to participant at the end of the session: one side consists of an image of leaves on a stream; the other side consists of links to free online audio recordings on mindfulness meditation at <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a> , and \u2018leaves on a stream\u201d mindfulness exercise at\u00a0<a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/li>\n<\/ul>\n<hr \/>\n<h2 style=\"text-align: center\">Activities &amp; Instructions<\/h2>\n<hr \/>\n<h5><strong>Instructions for participants<\/strong><\/h5>\n<p>Facilitator #2: \u201cNow we are inviting you to take part in an exercise called mindfulness. How many of you have heard of mindfulness?\u201d After participants respond, Facilitator continues, \u201cMindfulness means connecting to the present moment or the here-and-now\u201d.<\/p>\n<p>Facilitator #2 continues to give the following instructions:<\/p>\n<ol>\n<li>Take a deep breath in and breathe out slowly. Do this a couple of times.<\/li>\n<li>Now relax your body. Let your shoulders drop.<\/li>\n<li>Sit in a comfortable position. Close your eyes gently, or lower your gaze to a fixed spot on the floor in front of you.<\/li>\n<li>If 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<\/li>\n<li>Visualize yourself sitting by the bank of a gently flowing stream with leaves floating along the surface of the water. (Pause 10 seconds.)<\/li>\n<li>For 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 float away on the stream.<\/li>\n<li>Do 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. (Pause 20 seconds)<\/li>\n<li>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.)<\/li>\n<li>Let your thoughts and the leaves go at their own pace; there is no need to hurry them.<\/li>\n<li>If you have the thought \u2013 \u201cThis is strange\u201d or \u201cthis is boring\u201d or \u201cthis is too hard or easy\u201d or \u201cI\u2019m not doing this right\u201d \u2013 place these thoughts on the leaves too and watch them flow by. (Pause 20 seconds.)<\/li>\n<li>If a difficult or painful feeling arises, simply acknowledge it. Say to yourself, \u201cI notice that I am having a painful feeling.\u201d Place those thoughts on leaves and let them float along. (Pause 20 seconds)<\/li>\n<li>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\u2026 and if there is judgment, let the judgment sit on a leaf too and flow \u2026\u201d<\/li>\n<li>After 10 minutes of mindfulness exercise, Facilitator #2: \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 \u2026it is time for us to reconnect. When you are ready, gently open your eyes feeling alert and refreshed.\u201d<\/li>\n<li>Facilitators pause for a few seconds and allow all participants to reconnect with the space and the group.<\/li>\n<li>Facilitator #1 invites everyone to share their experience in doing the mindfulness exercise. Facilitators keep in mind the following points:\n<ul>\n<li>Having ongoing thoughts is common for human beings.<\/li>\n<li>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 the practice.<\/li>\n<li>If 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.<\/li>\n<li>Mindfulness helps to free us from suffering related to thoughts that interfere with meaningful living.<\/li>\n<\/ul>\n<\/li>\n<li>Facilitators bring out the following points to introduce the concept of mindfulness:\n<ol style=\"list-style-type: lower-roman\">\n<li>Being present in the moment (vs. past and future)\n<ul>\n<li>Often we may find ourselves thinking about the past \u2026 bothered by something bad that happened to us that made us sad or angry \u2026 or bothered by something we did and feeling regretful and guilty\u2026 conversely, we may be worried about things that have not happened yet \u2026 it may even be so scary that we avoid doing certain things\u2026 when we did 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 \u2026 notice how easy it is for us to miss being in the present moment and get caught up with past or future \u2026<\/li>\n<\/ul>\n<\/li>\n<li>Being present attentively (vs. auto-pilot)\n<ul>\n<li>\u2026have you ever found yourself being on \u201cauto-pilot\u201d? You may be in a car, and before you know it, you are there \u2026 quite likely, on your way here, you may not have noticed the colour and number of trees\u2026 mindfulness is helping us to switch off the \u201cauto-pilot\u201d and attend to the present moment\u2026<\/li>\n<\/ul>\n<\/li>\n<li>Observing compassionately (vs judging)\n<ul>\n<li>\u2026mindfulness is also about being non-judgmental and cultivating compassion \u2026 this includes the judgment that we are not being mindful \u2026 instead, take on the role of an observer \u2013 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>\n<\/ul>\n<\/li>\n<\/ol>\n<\/li>\n<li>Facilitator #1 wraps up by encouraging participants to integrate mindfulness as an everyday practice.<\/li>\n<\/ol>\n<p><span style=\"text-decoration: underline\"><strong>References &amp; Sources<\/strong><\/span><\/p>\n<ul>\n<li>From Hayes et al, 1999, p 159 and adapted and modified from Schenck, L. (2011). \u201cLeaves on a stream\u201d \u2013 cognitive defusion exercise. Retrieved June 24, 2014 from <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<\/ul>\n<h2 class=\"page-break-before\"><a id=\"1.6\"><\/a>Appendix 1.6 \u2013 Free online audio guide on Leaves-on-a-stream &amp; Mindfulness Meditation<\/h2>\n<p>(Print in black and white, cut, and give each participant one resources link)<\/p>\n<table class=\"grid\" style=\"border-collapse: collapse;width: 100%\">\n<tbody>\n<tr>\n<td style=\"width: 50%\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png 300w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-65x38.png 65w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-225x130.png 225w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves.png 340w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/><\/td>\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/p>\n<p><strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 50%\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png 300w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-65x38.png 65w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-225x130.png 225w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves.png 340w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/><\/td>\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/p>\n<p><strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 50%\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png 300w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-65x38.png 65w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-225x130.png 225w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves.png 340w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/><\/td>\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/p>\n<p><strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 50%\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png 300w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-65x38.png 65w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-225x130.png 225w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves.png 340w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/><\/td>\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/p>\n<p><strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 50%\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png\" alt=\"\" width=\"224\" height=\"130\" class=\"alignnone wp-image-334\" srcset=\"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-300x174.png 300w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-65x38.png 65w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves-225x130.png 225w, https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-content\/uploads\/sites\/389\/2023\/05\/Leaves.png 340w\" sizes=\"auto, (max-width: 224px) 100vw, 224px\" \/><\/td>\n<td style=\"width: 50%;vertical-align: top\"><strong>Leaves-on-a-stream:<\/strong> <a href=\"http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3\">http:\/\/www.drluoma.com\/media\/Leaves%20on%20the%20stream.mp3<\/a><\/p>\n<p><strong>Mindfulness meditation:<\/strong> <a href=\"http:\/\/marc.ucla.edu\/body.cfm?id=22\">http:\/\/marc.ucla.edu\/body.cfm?id=22<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"author":486,"menu_order":7,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":""},"chapter-type":[],"contributor":[],"license":[],"class_list":["post-149","chapter","type-chapter","status-publish","hentry"],"part":123,"_links":{"self":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapters\/149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/wp\/v2\/users\/486"}],"version-history":[{"count":10,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapters\/149\/revisions"}],"predecessor-version":[{"id":433,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapters\/149\/revisions\/433"}],"part":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/parts\/123"}],"metadata":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapters\/149\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/wp\/v2\/media?parent=149"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/pressbooks\/v2\/chapter-type?post=149"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/wp\/v2\/contributor?post=149"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.library.torontomu.ca\/strengthinunity\/wp-json\/wp\/v2\/license?post=149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}