The Pain-Less Path PrograM
Thoughts

Thoughts On A Stream

Complete & Continue Next Lesson Learn More

Leaves on a stream

Leaves on a Stream is a mindfulness and acceptance based exercise often used in Acceptance and Commitment Therapy (ACT) to help create distance from unhelpful thoughts and reduce their emotional impact. The purpose is not to get rid of thoughts, but to observe them with curiosity and let them pass without becoming entangled in them.

In the exercise, you imagine sitting beside a gently flowing stream in a peaceful natural setting. Each time a thought arises, whether it’s a worry, judgment, memory, or fear, you picture placing that thought on a leaf and watching it float down the stream. You don’t try to push the leaf away or grab onto it; you simply notice it and let it drift past. Whether the thought is pleasant or painful, you treat it the same way: observe, acknowledge, and release.

This practice helps cultivate cognitive defusion: the ability to separate from your thoughts rather than getting caught up in them. Over time, this can reduce the emotional intensity of thoughts and promote a greater sense of calm, clarity, and present-moment awareness.

How to do: Leaves on a stream

Find a quiet, comfortable place
Sit or lie down in a relaxed position. Gently close your eyes if that feels comfortable.

  1. Visualize a peaceful stream
    Imagine you’re sitting beside a calm, gently flowing stream in nature. The water is moving steadily, and leaves occasionally float by on its surface.

  2. Notice your thoughts
    As thoughts come into your mind, don’t fight them or judge them. Just notice them as they are—words, images, or feelings.

  3. Place each thought on a leaf
    Picture yourself placing each thought, one by one, onto a leaf. Then, watch the leaf float down the stream and out of sight.

  4. Let them come and go
    Whether the thought is positive, negative, repetitive, or random, simply let it pass. There’s no need to hold onto it or push it away.

  5. Return gently when distracted
    If your mind wanders or you get caught in a thought, that’s okay. Just gently bring your attention back to the stream and continue placing thoughts on leaves.

  6. Continue for a few minutes
    Practice for 5–10 minutes, or as long as feels good. The goal is to observe thoughts without reacting to them, building space between you and your mental chatter.

This simple practice helps you see that you are not your thoughts, you’re the observer of them.

Music By: Music: https://www.chosic.com/free-music/all/

JOURNAL PROMPT

How did this practice go?