Mindfulness being represented by a falling leaf

Allow Your Thoughts to Float Like Leaves — How to Practice Mindfulness & Meditation

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Last Updated on April 29, 2022 by

Mindfulness has become somewhat of a buzzword. However, it’s a very real concept with amazing benefits.

Those who practice mindfulness are less stressed, less anxious and studies have shows that mindfulness positively changes connections in the brain.

In this article you’ll get an overview of mindfulness, what it is, who it’s for and why it’s important. And you’ll learn a proven technique that will help you incorporate mindfulness into your life.


Mindfulness is like people watching, but instead of watching people you are watching your thoughts. Consider it like an art, the art of observation.

When we observe our thoughts we are better able to manage and control them, which is a pivotal part of emotional intelligence. (EQ is considered the #1 determinate of success, more about that here.)

Related Article: You’re Not Failing at Mindfulness. 5 Real-Life Examples of Mindfulness to Help You Get Started

Importance of Mindfulness

Observing our thoughts makes us objective to them. Instead of reacting we respond. This build confidence and self-empowerment because we are more likely to act in accordance with our goals.

When we are mindful we are better able to avoid saying and doing things we will regret, and we are closer to happiness and connection.

On the opposite end, when we are not mindful, our thoughts can create suffering and depression.

We suffer when we are stuck thinking about something that happened in the past (depression), or when we worry about the future or things we can’t control (anxiety).

Who Should Practice Mindfulness

Anyone with thoughts.

Why Mindfulness is Important

Mindfulness will help in every aspect of your life, including common situations like:

  • Looping thoughts of a cringeworthy event (eek, I can’t believe I did that)
  • Worriment over what is going to happen in uncontrollable situations
  • Inability to sleep due to thoughts (I’m tired but my brain is wide awake)
  • Worriment over things you can’t control
  • Invasive or negative thoughts that are interrupting your life (OCD, PTSD)
  • Worse case and “what-if” thinking
  • Quieting a harsh inner critique and inner voice
  • Felling stuck and having invasive, limiting beliefs

Related Podcast: Ep15: Limiting Beliefs and How to Spot Them

Floating Leaves

I found this technique while reading the book “How Can I Help?” by Ram Dass. The idea here is to use visualization and to create images of your thoughts by using a concrete object (leaves).

This practice teaches us how to observe and accept thoughts as we would observe and accept the natural event of leaves floating in a river (or falling from trees). As a result we will be better able to live in the present, accept life changes and control invasive, negative or unhealthy thoughts. We increase our emotional intelligence.

This technique is great for anyone who is interested in meditation as mediation starts with emptying the mind of thought. When we let our thoughts float we empty them from our mind.

Allow your thoughts to Float Like Leaves

  1. Visualize a gently flowing river. Imagine leaves from the trees along the riverbank falling into the water and floating past you until they are no longer in sight.
  2. When a thought comes into your mind visualize that thought as a leaf (or sitting on the leaf). Imagine that leaf falling from a tree and floating down the river until it is out of sight.

Download a free PDF worksheet here.
More freebies here.

Tips for Success

This technique is effective but may take some time to learn. The first step in learning is repetition. When you find yourself being caught up in thought, perhaps right before bed, try and activate this technique.

Other thoughts may creep into your mind while you are visualizing and using this technique. Turn them into leaves as well.

When first starting it is best to sit in a quiet place, take a few deep breaths and relax your body. Once you are in practice you will be able to do this exercise while wide eyed and conscious.

If you’ve ever had a conversation with me, I could have very well have been doing it while we we’re talking.

Just like all leaves are leaves, all thoughts are thoughts. Meaning they are all the same in being and it is we who create their context. Even the most powerful and invasive thought can float down a river. If it tries to come back up stream, float it down again.

Related Article: Change Your Thoughts, Change Your Life

My Experience With This Exercise

I started using this exercise about two years ago and I’ve experienced incredible benefits. For me, the visualization is not difficult. However, simply reminding myself to do the technique is what needs work!

In the fall, nature reminds me. On Friday I took a walk in Valley Forge Park, and at one point I found myself walking down a tree line path with leaves falling all around me. I looked at my feet and leaves paved the entire trail.

I imagined what it would be like to be tasked with going around and picking up all of the leaves. I was then reminded of the burden that carrying some thoughts can bring, and gained an added appreciation for landscapers.

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