ACT · Mindfulness
Leaves on a Stream
ACT — a guided mindfulness exercise for thoughts
A core ACT mindfulness practice. The point is not to stop the thoughts — the point is to practice letting them pass without grabbing on. The stream keeps moving whether you watch it or not.
The practice
- 01Sit comfortably. Close your eyes or soften your gaze.
- 02Picture a gentle stream in front of you. Water moving slowly past.
- 03Imagine leaves drifting on the surface — any color, any size.
- 04When a thought arrives, place it on a leaf and let it float past.
- 05If a feeling arrives, place that on a leaf too.
- 06If your mind says ‘this isn't working,’ that's also a thought. Place it on a leaf.
- 07If you get carried away with a thought, notice — and gently return to the stream.
- 08Keep going for five to ten minutes. There's nowhere to get to.
What kept showing up on the leaves
When I got pulled in — what was the hook
"You are the sky. Thoughts are the weather."