The Leaves on a Stream meditation is a mindfulness practice designed to help you notice your thoughts without becoming caught up in them. In this exercise, you’ll imagine sitting beside a quiet stream and placing each thought that comes to mind onto a leaf, watching it gently float away. The purpose isn’t to stop thinking, but to practice observing thoughts with curiosity and letting them pass rather than holding on or pushing them away. By regularly practicing this visualization, you can create more distance from difficult or distracting thoughts, reduce stress, and build a greater sense of calm and presence.

Introduction

Find a comfortable position, either sitting upright or lying down. Allow your body to settle into stillness.
Close your eyes if that feels comfortable, or soften your gaze.

Take a slow breath in through the nose… and gently exhale through the mouth.
Do this two more times—inhale deeply… and exhale fully.
Allow your breathing to return to a natural rhythm.

Notice the contact between your body and the chair, the floor, or the bed beneath you. Allow your shoulders to soften, your jaw to unclench, and your hands to rest naturally.

Imagery

Now, imagine you are sitting beside a gentle stream in nature. The water is calm, flowing at its own pace. Overhead, trees lean toward the stream, and every so often, a leaf falls gently onto the surface, carried away by the current.

Take a few moments to picture this scene—notice the colors of the leaves, the sound of the water, the feeling of being present in this peaceful place.

Main Practice

As you sit by this stream, bring awareness to your thoughts. Each time a thought arises—whether it’s a word, an image, a memory, or a worry—imagine placing it on a leaf.

Watch the leaf float gently downstream. There’s no need to make the thought go away, no need to change it. Just place it on a leaf and let the stream carry it.

Some leaves may drift quickly, others slowly. Some may get stuck on a rock for a moment, before continuing on their way. Notice this without judgment.

If your mind wanders and you forget about the stream, that’s completely normal. As soon as you notice, gently return your focus to the water. Place the next thought you notice onto a leaf, and watch it float away.

Keep practicing this for the next few minutes. [Pause for about 1–2 minutes of silence if guiding, or set a timer if practicing alone.]

Closing

Now, allow the image of the stream to gently fade, bringing your awareness back to your body here and now.

Notice the rise and fall of your breath. Notice the ground supporting you. Take a deep breath in… and exhale slowly.

When you’re ready, wiggle your fingers and toes, gently roll your shoulders, and open your eyes.
Carry this sense of calm and spaciousness with you into the rest of your day.

Leaves on a Stream

Body Scan Meditation