When you are experiencing upset feelings such as anxiety, those feelings can be fueled by thoughts.

When you begin to notice thoughts, such as, “I am so stupid.” or “I am a bad person.”, take a moment for yourself and practice this meditation.

Whenever the moment strikes, it can be helpful to sit down. However, it is possible to meditate standing up as well.

It may be helpful to close your eyes.

Now, imagine you are sitting or standing in the middle of a stream.
The water is flowing away in front of you.

Notice if there is any sound from the running water.

Notice if there are any trees, etc. on the banks of the stream.

Now see leaves floating down the stream away from you.

They can be any shape, color, or size.

As the thoughts come into your mind, be aware of what the thought is, and then place it on a leaf.

Now watch it float away down the stream.

Do this with each thought as you notice it and for as long you like until you feel better.

If you find this meditation helpful, it might be useful for you to investigate other types of mediation and relaxation strategies.

Please keep in mind that learning a new skill such as this takes some practice. Be patient and compassionate towards yourself as much as you can.