When your mind is full, it can feel as though you have to solve every thought before you can rest. “Leaves on a stream” is a well-known exercise from acceptance and commitment therapy (ACT) that practises a different approach: noticing thoughts and letting them pass, without arguing with them or holding on.
How to practise (5 minutes)
- Sit comfortably and close your eyes, or rest your gaze on the floor.
- Imagine sitting beside a gently flowing stream. Leaves float past on the surface of the water.
- Each time a thought comes, whether it is a worry, a plan, a memory or a judgement, imagine placing it on a leaf.
- Watch the leaf float downstream and out of sight. You don’t need to push it or hurry it.
- If the stream seems to stop, or you get caught up in a thought, notice that and gently return to the riverbank.
- If you don’t like streams, imagine clouds drifting across the sky, or cars passing on a road.
Why it helps
The aim is not to get rid of thoughts or to make your mind empty. It is to practise seeing thoughts as passing events rather than facts you must act on. Many people find this makes difficult thoughts feel a little less sticky.
Tips
- Some thoughts come back again and again. That’s fine: put them on a new leaf.
- It is normal to feel restless or bored. Those feelings can go on leaves too.
For a more structured practice, try meditation for a busy mind.
Common questions
What if a thought is very upsetting?
Place it on a leaf like the others. If it feels too much, open your eyes, feel your feet on the floor and take a few slow breaths. Upsetting thoughts that keep returning are worth talking about with a professional.
Should I try to have no thoughts?
No. The aim is to notice thoughts and let them pass, not to stop them.
How often should I practise?
A few minutes a day helps the skill grow. You can also use a short version whenever you feel caught up in thinking.
Key points
- Put each thought on a leaf and watch it float away.
- Notice when you get caught, and return to the bank.
- The goal is letting go, not emptying the mind.
General wellbeing information, not medical or psychological advice. If difficult thoughts or feelings are affecting your daily life, please talk to a doctor or a qualified mental health professional.
