Leaves on a Stream: A Mindfulness Practice for Letting Thoughts Pass

Most of us don’t just have thoughts—we tend to believe them.

A stressful thought shows up (“I can’t handle this”), and before we know it, our body reacts. Anxiety rises. We start planning, worrying, withdrawing, or trying to fix something that may not even be happening yet.

Mindfulness offers another option: instead of automatically merging with our thoughts, we can learn to notice them.

One of the most helpful practices for this is called Leaves on a Stream.

This is a simple emotional and cognitive diffusion exercise often used in mindfulness-based therapy and Acceptance and Commitment Therapy (ACT). It teaches you how to observe thoughts and feelings without getting swept away by them.

Why Diffusion Matters

Thoughts can feel convincing, especially when emotions are strong.

But a thought is not always a fact.A feeling is not always a directive.

When we practice mindfulness, we begin to create space between:

• What we think

• What we feel

• What we do next

That space is where freedom lives.

Diffusion helps you relate to thoughts as passing mental events, rather than truths you must obey.

The Leaves on a Stream Exercise

This practice uses gentle imagery to help you observe thoughts instead of wrestling with them.

You can try it anytime you feel stuck in worry, rumination, self-criticism, or emotional overwhelm.

Step 1: Settle In

Find a comfortable position.

Take a few slow breaths.

Allow yourself to arrive in the present moment.

Step 2: Imagine a Stream

Now picture a slow-moving stream in nature.

The water is flowing steadily, peacefully.

Leaves float along the surface, drifting downstream.

Step 3: Place Thoughts on Leaves

As thoughts come into your mind, imagine placing each one on a leaf.

Let the leaf carry the thought gently down the stream.

For example:

• “I’m not doing enough.”

• “This won’t work out.”

• “I feel anxious.”

• “What if something goes wrong?”

You don’t need to push the thought away.

You don’t need to solve it.

Just place it on a leaf… and let it float past.

Step 4: Include Feelings Too

If emotions arise, you can place them on leaves as well.

• “Here is sadness.”

• “Here is tension.”

• “Here is frustration.”

Feelings are allowed to be present—without needing to take control.

Step 5: Let the Stream Flow Naturally

Some leaves move quickly.Some drift slowly.Some may get stuck for a moment.

That’s okay.

Your job is not to force anything away.

Your only task is to notice:

“Here is a thought.”“Here is another one.”

And let them come and go.

Step 6: Return When You Get Caught

It’s normal to get pulled into a thought.

When you notice you’ve gotten hooked, simply return:

“Oh, I got caught up.”And place the thought back on a leaf.

No judgment. Just practice.

What This Practice Teaches

Leaves on a Stream helps you build the skill of:

• Observing thoughts instead of automatically believing them

• Making room for emotions instead of fighting them

• Responding with intention instead of reacting on autopilot

Over time, you may notice that thoughts feel less overpowering.

They become more like background noise—rather than commands.

A Gentle Reminder

This exercise isn’t about eliminating thoughts.

It’s about changing your relationship with them.

You can have anxious thoughts and still choose calm action.

You can feel sadness and still remain grounded.

You can notice self-criticism without letting it define you.

Try It This Week

The next time you feel stuck in your mind, pause and ask:

• “What thought am I hooked by right now?”

• “Can I place it on a leaf and let it pass?”

Even 2–3 minutes of practice can make a difference.