{"id":2092,"date":"2026-07-16T22:48:24","date_gmt":"2026-07-16T12:48:24","guid":{"rendered":"https:\/\/breathe-n-smile.com\/?p=2092"},"modified":"2026-07-17T21:21:53","modified_gmt":"2026-07-17T11:21:53","slug":"leaves-on-a-stream-mindfulness-exercise","status":"publish","type":"post","link":"https:\/\/breathe-n-smile.com\/zh\/leaves-on-a-stream-mindfulness-exercise\/","title":{"rendered":"\u60f3\u592a\u591a\u4e86\uff1f\u8a66\u8a66\u9019\u500b9\u5206\u9418\u7684\u300c\u6eaa\u6d41\u843d\u8449\u300d\u7df4\u7fd2"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><\/p>\n\n<!--themify_builder_content-->\n<div id=\"themify_builder_content-2092\" data-postid=\"2092\" class=\"themify_builder_content themify_builder_content-2092 themify_builder tf_clear\">\n                    <div  data-lazy=\"1\" class=\"module_row themify_builder_row tb_58ha302 tb_first tf_w\">\n                        <div class=\"row_inner col_align_top tb_col_count_1 tf_box tf_rel\">\n                        <div  data-lazy=\"1\" class=\"module_column tb-column col-full tb_e7gs302 first\">\n                    <!-- module plain text -->\n<div  class=\"module module-plain-text tb_f8iy872 \" data-lazy=\"1\">\n        <div class=\"tb_text_wrap\">\n    <!--\nFocus keyphrase: leaves on a stream mindfulness exercise\nSEO title: Leaves on a Stream: 9-Minute Mindfulness Exercise\nSlug: leaves-on-a-stream-mindfulness-exercise\nMeta description: Try a guided Leaves on a Stream mindfulness exercise to notice thoughts without fighting them. A gentle 9-minute ACT practice from Breathe-n-Smile Psychology.\nExcerpt: A gentle nine-minute Leaves on a Stream exercise for noticing thoughts, creating space around them, and returning attention without self-criticism.\nCategory: ADHD & Neurodiversity\nTags: mindfulness, ACT therapy, cognitive defusion, overthinking, psychological flexibility\n-->\n\n<style>\n  .bnsp-mindfulness-post {\n    --primary: #29b6d8;\n    --primary-dark: #1a8fa8;\n    --bg: #f5fbfd;\n    --text: #2c3e50;\n    --text-light: #607286;\n    --border: #d8eef4;\n    --shadow: 0 2px 12px rgba(41, 182, 216, 0.10);\n    --radius: 10px;\n    color: var(--text);\n    font-family: 'Segoe UI', Arial, sans-serif;\n    font-size: 17px;\n    line-height: 1.75;\n    width: min(100%, 1040px);\n    max-width: 1040px;\n    margin: 0 auto;\n    padding: 40px 24px 60px;\n    box-sizing: border-box;\n  }\n\n  .bnsp-mindfulness-post *,\n  .bnsp-mindfulness-post *::before,\n  .bnsp-mindfulness-post *::after {\n    box-sizing: 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<img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/breathe-n-smile.com\/wp-content\/uploads\/2026\/07\/bandai-choi-portrait-home-720.webp?resize=720%2C1064&#038;ssl=1\" alt=\"Bandai Choi, Clinical Psychologist at Breathe-n-Smile Psychology\" style=\"\" class=\"\" title=\"bandai-choi-portrait-home-720\" width=\"720\" height=\"1064\">\n    <div>\n      <h4>Bandai Choi<\/h4>\n      <p>MSSc, MAPS, MCCLP, AFHKPS | Clinical Psychologist<br>\n      Breathe-n-Smile Psychology, Essendon North, Footscray and Victoria telehealth<\/p>\n    <\/div>\n  <\/div>\n\n  <div class=\"bnsp-mindfulness-tldr bnsp-mindfulness-narrow\">\n    <strong>TL;DR: Key Takeaways<\/strong>\n    <ul>\n      <li>Leaves on a Stream is a mindfulness and ACT exercise for noticing thoughts without fighting them.<\/li>\n      <li>The goal is not to empty your mind or force thoughts to disappear.<\/li>\n      <li>When your attention wanders, noticing and returning is part of the practice.<\/li>\n      <li>You can keep your eyes open, shorten the exercise, pause, or stop at any time.<\/li>\n    <\/ul>\n  <\/div>\n\n  <div class=\"bnsp-mindfulness-content bnsp-mindfulness-narrow\">\n    <h2>Try the 9-Minute Guided Exercise<\/h2>\n\n    <p>This <strong>Leaves on a Stream mindfulness exercise<\/strong> guides you through noticing thoughts, placing them on imagined leaves, and watching them move along a gentle river. Allow about nine minutes and choose a position that feels comfortable enough for you.<\/p>\n\n    <div class=\"bnsp-video-wrap\">\n      <iframe src=\"https:\/\/www.youtube-nocookie.com\/embed\/6LkvHfiFxm8\" title=\"Mindfulness: Leaves on a River by Breathe-n-Smile Psychology\" loading=\"lazy\" referrerpolicy=\"strict-origin-when-cross-origin\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\">\n      <\/iframe>\n    <\/div>\n\n    <p><a href=\"https:\/\/www.youtube.com\/watch?v=6LkvHfiFxm8\" target=\"_blank\" rel=\"noopener noreferrer\">Watch Mindfulness: Leaves on a River directly on YouTube<\/a>.<\/p>\n\n    <h2>What Is Leaves on a Stream?<\/h2>\n\n    <p>Leaves on a Stream is often used within Acceptance and Commitment Therapy, or ACT. It practises <em>cognitive defusion<\/em>: creating enough space to notice a thought as a thought, rather than automatically treating it as a fact, command, or problem that must be solved.<\/p>\n\n    <p>In other words, the exercise does not ask you to prove a thought wrong. It also does not require you to feel calm. Instead, you practise observing thoughts as words, images, memories, or mental events that can arrive and move on.<\/p>\n\n    <p>Cognitive defusion is one of ACT&#8217;s core processes.<sup><a href=\"#ref1\">[1]<\/a><\/sup> You can read more about this approach in our <a href=\"https:\/\/breathe-n-smile.com\/act-guide-to-adhd-autism\/\">plain-English guide to ACT and neurodivergence<\/a>.<\/p>\n\n    <div class=\"bnsp-mindfulness-quote\">\n      <p>&#8220;You are not the river, and you are not the leaves. You are simply sitting here, observing your thoughts as they come and go.&#8221;<\/p>\n    <\/div>\n\n    <h2>How to Practise the Leaves on a Stream Mindfulness Exercise<\/h2>\n\n    <ol>\n      <li><strong>Settle into a comfortable position.<\/strong> Close your eyes only if that feels comfortable. Otherwise, soften your gaze or look at a steady point.<\/li>\n      <li><strong>Notice your breath and body.<\/strong> Feel the chair beneath you and the ground under your feet. There is no need to breathe in a special way.<\/li>\n      <li><strong>Picture a gently flowing river.<\/strong> Imagine yourself sitting beside it while leaves travel across the water.<\/li>\n      <li><strong>Notice what enters your mind.<\/strong> A thought might involve your day, a task, a memory, an emotion, or the exercise itself.<\/li>\n      <li><strong>Place each thought on a leaf.<\/strong> Then allow the leaf to move at its own pace. There is no need to push it away or make it travel faster.<\/li>\n      <li><strong>Return when you become caught up.<\/strong> Once you notice that your mind has wandered, gently return to the river. You can even place the judgment &#8220;I am doing this badly&#8221; on another leaf.<\/li>\n    <\/ol>\n\n    <h2>What If My Mind Keeps Wandering?<\/h2>\n\n    <p>A wandering mind does not mean the Leaves on a Stream mindfulness exercise has failed. Minds produce thoughts. Meanwhile, attention naturally shifts, especially when you are tired, stressed, anxious, or managing an active ADHD mind.<\/p>\n\n    <p>The useful moment is often the return. First, you notice that attention has moved. Then, without scolding yourself, you guide it back. That small sequence is the practice.<\/p>\n\n    <p>Research into broader mindfulness-based interventions suggests possible benefits for some mental health concerns, although effects vary across people, conditions, and programs.<sup><a href=\"#ref2\">[2]<\/a><\/sup> Evidence for mindfulness specifically as an ADHD intervention remains mixed. Therefore, this exercise should not be presented as a treatment for ADHD on its own.<sup><a href=\"#ref3\">[3]<\/a><\/sup><\/p>\n\n    <h2>Make the Practice Fit You<\/h2>\n\n    <p>Mindfulness does not need to involve sitting perfectly still. It should also leave room for choice. For example, you might practise for two minutes, keep your eyes open, change position, or use sounds and physical sensations as anchors.<\/p>\n\n    <div class=\"bnsp-mindfulness-note\">\n      <p><strong>If imagery feels uncomfortable:<\/strong> pause and orient to the room. Notice the floor, the chair, nearby colours, or familiar sounds. You can stop the exercise at any point. Meditation can feel unsettling for some people, so forcing yourself through distress is not the goal.<sup><a href=\"#ref3\">[3]<\/a><\/sup><\/p>\n    <\/div>\n\n    <p>You might use this Leaves on a Stream mindfulness exercise during an overthinking loop, after a demanding day, or before responding to a stressful situation. However, it does not need to remove the thought. Success can simply mean noticing what the mind is doing and choosing what to do next.<\/p>\n\n    <p>If you are curious about how mindfulness, ACT, or other approaches may fit within therapy, our <a href=\"https:\/\/breathe-n-smile.com\/what-is-therapy\/\">therapy overview<\/a> explains how psychological support can be collaborative and adapted to the person.<\/p>\n\n    <div class=\"bnsp-mindfulness-cta\">\n      <h3>Looking for a practical, collaborative therapy approach?<\/h3>\n      <p>Breathe-n-Smile Psychology offers appointments in Essendon North, Footscray, and via telehealth across Victoria.<\/p>\n      <a href=\"https:\/\/breathe-n-smile.com\/contact-us\/\" style=\"display:inline-block;background:#29b6d8;color:#ffffff !important;text-decoration:none;font-weight:700;font-size:15px;line-height:1.3;padding:12px 28px;border-radius:30px;min-width:220px;text-align:center;\">Enquire About Therapy<\/a>\n      <a href=\"https:\/\/www.halaxy.com\/book\/appointment\/mr-wa-chi-bandai-choi\/psychologist\/1579911\/1220261\/select-time\" style=\"display:inline-block;background:transparent;color:#1a8fa8 !important;text-decoration:none;font-weight:600;font-size:15px;line-height:1.3;padding:12px 28px;border-radius:30px;border:2px solid #29b6d8;margin-left:10px;\">View Booking Times<\/a>\n    <\/div>\n\n    <h2>Common Questions<\/h2>\n\n    <h3>Do I need to clear my mind?<\/h3>\n    <p>No. The exercise involves noticing thoughts and changing how you relate to them. Thoughts may continue throughout the whole practice.<\/p>\n\n    <h3>What if I cannot picture a river or leaves?<\/h3>\n    <p>That is okay. You can quietly label each experience as &#8220;thinking&#8221; and return to your breath, feet, or surrounding sounds. Imagery is only one possible anchor.<\/p>\n\n    <h3>Can I use this exercise when I feel overwhelmed?<\/h3>\n    <p>Some people find brief grounding or defusion practices helpful. Others may feel more uncomfortable when focusing inward. Keep the practice optional, brief, and paced. Stop if distress increases.<\/p>\n  <\/div>\n\n  <div class=\"bnsp-mindfulness-references bnsp-mindfulness-narrow\">\n    <h2>References<\/h2>\n    <ol>\n      <li id=\"ref1\">Assaz DA, Tyndall I, Oshiro CKB, Roche B. A Process-Based Analysis of Cognitive Defusion in Acceptance and Commitment Therapy. <em>Behavior Therapy<\/em>. 2023;54(6):1020-1035. <a href=\"https:\/\/doi.org\/10.1016\/j.beth.2022.06.003\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/doi.org\/10.1016\/j.beth.2022.06.003<\/a><\/li>\n      <li id=\"ref2\">Goldberg SB, Tucker RP, Greene PA, et al. Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. <em>Clinical Psychology Review<\/em>. 2018;59:52-60. <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2017.10.011\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/doi.org\/10.1016\/j.cpr.2017.10.011<\/a><\/li>\n      <li id=\"ref3\">National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. <a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness-effectiveness-and-safety\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness-effectiveness-and-safety<\/a><\/li>\n    <\/ol>\n  <\/div>\n<\/article>\n    <\/div>\n<\/div>\n<!-- \/module plain text -->        <\/div>\n                        <\/div>\n        <\/div>\n        <\/div>\n<!--\/themify_builder_content-->","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[89],"tags":[104,110,109,111,112],"class_list":["post-2092","post","type-post","status-publish","format-standard","hentry","category-adhd-neurodiversity","tag-act-therapy","tag-cognitive-defusion","tag-mindfulness","tag-overthinking","tag-psychological-flexibility","has-post-title","has-post-date","has-post-category","has-post-tag","has-post-comment","has-post-author",""],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Leaves on a Stream: 9-Minute Mindfulness Exercise<\/title>\n<meta name=\"description\" content=\"Try a guided Leaves on a Stream mindfulness exercise to notice thoughts without fighting them. 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Allow about nine minutes and choose a position that feels comfortable enough for you.<\/p>\n <iframe src=\"https:\/\/www.youtube-nocookie.com\/embed\/6LkvHfiFxm8\" title=\"Mindfulness: Leaves on a River by Breathe-n-Smile Psychology\" loading=\"lazy\" referrerpolicy=\"strict-origin-when-cross-origin\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen=\"\"> <\/iframe> \n <p><a href=\"https:\/\/www.youtube.com\/watch?v=6LkvHfiFxm8\" target=\"_blank\" rel=\"noopener noreferrer\">Watch Mindfulness: Leaves on a River directly on YouTube<\/a>.<\/p>\n <h2>What Is Leaves on a Stream?<\/h2>\n <p>Leaves on a Stream is often used within Acceptance and Commitment Therapy, or ACT. It practises <em>cognitive defusion<\/em>: creating enough space to notice a thought as a thought, rather than automatically treating it as a fact, command, or problem that must be solved.<\/p>\n <p>In other words, the exercise does not ask you to prove a thought wrong. It also does not require you to feel calm. Instead, you practise observing thoughts as words, images, memories, or mental events that can arrive and move on.<\/p>\n <p>Cognitive defusion is one of ACT's core processes.<sup><a href=\"#ref1\">[1]<\/a><\/sup> You can read more about this approach in our <a href=\"https:\/\/breathe-n-smile.com\/act-guide-to-adhd-autism\/\">plain-English guide to ACT and neurodivergence<\/a>.<\/p>\n <p>\"You are not the river, and you are not the leaves. You are simply sitting here, observing your thoughts as they come and go.\"<\/p> \n <h2>How to Practise the Leaves on a Stream Mindfulness Exercise<\/h2>\n <ol> <li><strong>Settle into a comfortable position.<\/strong> Close your eyes only if that feels comfortable. Otherwise, soften your gaze or look at a steady point.<\/li> <li><strong>Notice your breath and body.<\/strong> Feel the chair beneath you and the ground under your feet. There is no need to breathe in a special way.<\/li> <li><strong>Picture a gently flowing river.<\/strong> Imagine yourself sitting beside it while leaves travel across the water.<\/li> <li><strong>Notice what enters your mind.<\/strong> A thought might involve your day, a task, a memory, an emotion, or the exercise itself.<\/li> <li><strong>Place each thought on a leaf.<\/strong> Then allow the leaf to move at its own pace. There is no need to push it away or make it travel faster.<\/li> <li><strong>Return when you become caught up.<\/strong> Once you notice that your mind has wandered, gently return to the river. You can even place the judgment \"I am doing this badly\" on another leaf.<\/li> <\/ol>\n <h2>What If My Mind Keeps Wandering?<\/h2>\n <p>A wandering mind does not mean the Leaves on a Stream mindfulness exercise has failed. Minds produce thoughts. Meanwhile, attention naturally shifts, especially when you are tired, stressed, anxious, or managing an active ADHD mind.<\/p>\n <p>The useful moment is often the return. First, you notice that attention has moved. Then, without scolding yourself, you guide it back. That small sequence is the practice.<\/p>\n <p>Research into broader mindfulness-based interventions suggests possible benefits for some mental health concerns, although effects vary across people, conditions, and programs.<sup><a href=\"#ref2\">[2]<\/a><\/sup> Evidence for mindfulness specifically as an ADHD intervention remains mixed. Therefore, this exercise should not be presented as a treatment for ADHD on its own.<sup><a href=\"#ref3\">[3]<\/a><\/sup><\/p>\n <h2>Make the Practice Fit You<\/h2>\n <p>Mindfulness does not need to involve sitting perfectly still. It should also leave room for choice. For example, you might practise for two minutes, keep your eyes open, change position, or use sounds and physical sensations as anchors.<\/p>\n <p><strong>If imagery feels uncomfortable:<\/strong> pause and orient to the room. Notice the floor, the chair, nearby colours, or familiar sounds. You can stop the exercise at any point. Meditation can feel unsettling for some people, so forcing yourself through distress is not the goal.<sup><a href=\"#ref3\">[3]<\/a><\/sup><\/p> \n <p>You might use this Leaves on a Stream mindfulness exercise during an overthinking loop, after a demanding day, or before responding to a stressful situation. However, it does not need to remove the thought. Success can simply mean noticing what the mind is doing and choosing what to do next.<\/p>\n <p>If you are curious about how mindfulness, ACT, or other approaches may fit within therapy, our <a href=\"https:\/\/breathe-n-smile.com\/what-is-therapy\/\">therapy overview<\/a> explains how psychological support can be collaborative and adapted to the person.<\/p>\n <h3>Looking for a practical, collaborative therapy approach?<\/h3> <p>Breathe-n-Smile Psychology offers appointments in Essendon North, Footscray, and via telehealth across Victoria.<\/p> <a href=\"https:\/\/breathe-n-smile.com\/contact-us\/\" style=\"display:inline-block;background:#29b6d8;color:#ffffff !important;text-decoration:none;font-weight:700;font-size:15px;line-height:1.3;padding:12px 28px;border-radius:30px;min-width:220px;text-align:center;\">Enquire About Therapy<\/a> <a href=\"https:\/\/www.halaxy.com\/book\/appointment\/mr-wa-chi-bandai-choi\/psychologist\/1579911\/1220261\/select-time\" style=\"display:inline-block;background:transparent;color:#1a8fa8 !important;text-decoration:none;font-weight:600;font-size:15px;line-height:1.3;padding:12px 28px;border-radius:30px;border:2px solid #29b6d8;margin-left:10px;\">View Booking Times<\/a> \n <h2>Common Questions<\/h2>\n <h3>Do I need to clear my mind?<\/h3> <p>No. The exercise involves noticing thoughts and changing how you relate to them. Thoughts may continue throughout the whole practice.<\/p>\n <h3>What if I cannot picture a river or leaves?<\/h3> <p>That is okay. You can quietly label each experience as \"thinking\" and return to your breath, feet, or surrounding sounds. Imagery is only one possible anchor.<\/p>\n <h3>Can I use this exercise when I feel overwhelmed?<\/h3> <p>Some people find brief grounding or defusion practices helpful. Others may feel more uncomfortable when focusing inward. Keep the practice optional, brief, and paced. Stop if distress increases.<\/p> \n <h2>References<\/h2> <ol> <li id=\"ref1\">Assaz DA, Tyndall I, Oshiro CKB, Roche B. A Process-Based Analysis of Cognitive Defusion in Acceptance and Commitment Therapy. <em>Behavior Therapy<\/em>. 2023;54(6):1020-1035. <a href=\"https:\/\/doi.org\/10.1016\/j.beth.2022.06.003\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/doi.org\/10.1016\/j.beth.2022.06.003<\/a><\/li> <li id=\"ref2\">Goldberg SB, Tucker RP, Greene PA, et al. Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. <em>Clinical Psychology Review<\/em>. 2018;59:52-60. <a href=\"https:\/\/doi.org\/10.1016\/j.cpr.2017.10.011\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/doi.org\/10.1016\/j.cpr.2017.10.011<\/a><\/li> <li id=\"ref3\">National Center for Complementary and Integrative Health. Meditation and Mindfulness: Effectiveness and Safety. <a href=\"https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness-effectiveness-and-safety\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nccih.nih.gov\/health\/meditation-and-mindfulness-effectiveness-and-safety<\/a><\/li> <\/ol> <\/article>","_links":{"self":[{"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/posts\/2092","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/comments?post=2092"}],"version-history":[{"count":7,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/posts\/2092\/revisions"}],"predecessor-version":[{"id":2218,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/posts\/2092\/revisions\/2218"}],"wp:attachment":[{"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/media?parent=2092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/categories?post=2092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breathe-n-smile.com\/zh\/wp-json\/wp\/v2\/tags?post=2092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}