"Leaves on the River"
Steven Hayes, Russ Harris, mindfulness-based cognitive behavioral therapy
What is "Leaves on the River"?
"Leaves on the River" — ACT: cognitive defusion — thoughts on leaves, you are the sky-observer. "Leaves on the River" is a technique of Acceptance and Commitment Therapy: cognitive defusion.
"Leaves on the River" is a technique of Acceptance and Commitment Therapy: cognitive defusion. Not believing thoughts and not fighting them — observing them as mental events on leaves floating downstream. "I am not good enough" — on a leaf. "I will succeed" — also on a leaf. "What if it doesn't work?" — on a leaf. You are not the river and not the leaves, but the sky observing the flow. Deepening the Observer position after removing importance. In DreamsFlow — weaving in with intrusive thoughts about desire.
Key facts
| Origin | Steven Hayes, Russ Harris, mindfulness-based cognitive behavioral therapy |
|---|---|
| Role in DreamsFlow | Woven in |
| Best for | Intrusive thoughts of 'I won't succeed' / 'I need more'; After transurfing — deepening the observer |
Techniques and elements
- The bank of a calm river, autumn, branches over the water
- Each thought is a leaf, floating downstream
- It doesn't matter if the thought is 'good' or 'bad' — on a leaf
- You are the sky observing, not the river and not the leaves
- Connection with the observer of transurfing
Pros
- Fighting thoughts strengthens them — ACT teaches otherwise
- Works with obsession about goals
- Beautiful imagery for meditation
- Complements transurfing and Sedona
Cons
- It can be difficult to 'let go' of sticky thoughts
- Does not replace action — only attitude towards thoughts
- In depression, the imagery may seem empty
- Requires repetition
Who it suits
Best for
- Intrusive thoughts of 'I won't succeed' / 'I need more'
- After transurfing — deepening the observer
- Tendency towards intrusive thoughts
- Those who are tired of 'interrupting' negativity with affirmations
With caution or not suitable
- Requires active visualization of goals without pause
- Acute suicidality — a specialist is needed
- No figurative thinking
Notable followers
- Steven Hayes — Creator of ACT
- Russ Harris — "The Happiness Trap", popularizing ACT
- Mindfulness Practices — Cognitive defusion and observation of thoughts
Popular exercises
River and Leaves5–8 min
- River, autumn, calm flow
- Each thought is a leaf on the water, do not cling
- "I am not good enough" — the leaf has floated away
- "I will succeed" — also a leaf
- You are the sky above the river, just observing
FAQ
What is "Leaves on the River" — a method or a practice?
"Leaves on the River" is a psychotechnique (method) that DreamsFlow weaves into daily personal meditations and affirmations. "Leaves on the River" is a technique of Acceptance and Commitment Therapy: cognitive defusion. Not believing thoughts and not fighting them — observing them as mental events on leaves floating downstream. "I am not good enough" — on a leaf. "I will succeed" — also on a leaf. "What if it doesn't work?" — on a leaf. You are not the river and not the leaves, but the sky observing the flow. Deepening the Observer position after removing importance. In DreamsFlow — weaving in with intrusive thoughts about desire.
Who is the “"Leaves on the River"” method for?
Best for: Intrusive thoughts of 'I won't succeed' / 'I need more'; After transurfing — deepening the observer; Tendency towards intrusive thoughts; Those who are tired of 'interrupting' negativity with affirmations. Use with caution: Requires active visualization of goals without pause; Acute suicidality — a specialist is needed; No figurative thinking
What exercises and practices does “"Leaves on the River"” include?
River and Leaves. Step-by-step instructions are on this DreamsFlow technique page.
What are the pros and cons of “"Leaves on the River"”?
Pros: Fighting thoughts strengthens them — ACT teaches otherwise; Works with obsession about goals; Beautiful imagery for meditation; Complements transurfing and Sedona. Cons: It can be difficult to 'let go' of sticky thoughts; Does not replace action — only attitude towards thoughts; In depression, the imagery may seem empty; Requires repetition
Is there a quiz for the “"Leaves on the River"” method?
Yes. DreamsFlow has a compatibility quiz for “"Leaves on the River"” — a short survey that shows how well the technique fits you and what may block practice. Take it in Tests or from this page.
Can I practice “"Leaves on the River"” online?
Yes. In DreamsFlow “"Leaves on the River"” is available online as part of personal evening meditations and morning affirmations — after you add goals and choose techniques in your account.