Leaves On A Stream Meditation

Find a position that feels comfortable,

Whether you're sitting upright with your feet resting on the floor or lying back somewhere where you can completely let go.

Close your eyes if that feels okay.

Gently bring your attention to the breath.

Noticing air moving in and out of your nostrils.

Noticing the rise and fall of your belly.

Just watching the breath as it moves naturally.

Let your body soften with each exhale.

Allow your shoulders to drop ever so slightly,

The tension leaving your jaw,

Your eyebrows softening,

Forehead,

Temples,

Just letting everything go slack.

Release any conscious awareness of the breath and in your mind's eye,

Imagine you're sitting beside a quiet stream.

The air is warm,

There's a light breeze and you can hear the gentle sound of water flowing over smooth stones.

Sunlight is filtering through the trees and you feel a light gust of breeze brushing against your skin.

You notice on the surface of the water there's some leaves.

Some are green,

Yellow,

Golden,

Brown,

Red,

Some are fresh,

Some are slowly rotting.

Each one is gently drifting downstream.

Now begin to notice your thoughts.

Notice whatever shows up in words or images,

Memories,

Even sensations.

Each time a thought appears,

Place it gently on a leaf that's going by the river and watch it float away.

No need to make the leaves go any faster or to slow them down.

Just let them move at their own pace.

The only task is to watch it go by.

If your mind is starting to get busy,

That's okay.

Each time a new thought appears,

Just place it on a leaf and let it drift downstream.

You're simply noticing,

Allowing thoughts to come and go without needing to fight them or to hold on.

The stream keeps flowing,

The leaves keeps drifting and you remain here just steady and grounded,

Witnessing and observing.

This is a state we're cultivating,

Being a steady witness and observer of our thoughts,

Memories,

Sensations or any internal experience that happens within us.

Not getting attached or creating stories of what it means,

Just witnessing in the present moment and letting it move through you.

Take a slow,

Deep breath through your nose,

Pulling it all the way down to the bottom of your lungs,

Inducing a deep belly breath and an invitation to gently exhale through your mouth.

Notice your body supported by the surface beneath you,

Whether that's your feet resting on the ground or your entire back and your head supported by the surface you're laying on.

Take one more deep breath in and as you exhale,

Bring your attention back to the room.

When you're ready,

Gently open your eyes,

Know that you can carry this sense of calm awareness with you as you move throughout your day.