Wednesday With Dr. Warren is a segment by Warren A. Kass, Ph.D. Consulting Clinical Psychologist at Magdala House. Dr. Kass is a graduate of Marquette University, has a doctorate from St. Louis University, and has over 51 years of experience as a clinical psychologist. Wednesday With Dr. Warren is an informative, thought-provoking piece that will inspire us to live, think, and be better people.
Mindfulness is an effective way to activate the parasympathetic nervous system, which can return the body to a state of calm. It is associated with improved immune system functioning, reduced stress reactivity and improved stress-related coping and resilience.
- A mindful exercise that I used to help people reduce worry and increase their sense of calm was the “leaf on a stream” exercise. It involves the person sitting in an upright position in a chair or on the floor with their eyes closed. Have them take a couple of deep breaths while imagining themselves looking at a gently flowing stream and noticing the different colors and shapes of the different leaves.
- As they watch the leaves floating down the stream, they gradually ask them to become aware of their worries and allow them to float away. Guide them to notice how each leaf carries with it a part of their worry and negative thoughts or feelings.
- If the person seems to be falling asleep, calmly and gently instruct them to stay awake and focus on the leaves carrying their thoughts, worries and feelings downstream and away.
- Once you’ve guided the person through watching the leaves and stream, gently tell them to allow them to slowly disappear and to focus their attention back on you.
It is common for the person experiencing this exercise to feel extremely relaxed, and soon they will be alert enough to debrief the experience with you.
