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Alex Lay
1. Activity Title: Cognitive Diffusion Through Mindfulness Meditation

2. APA Citations / Work Cited:

High Focus Centers (2020). What is Cognitive Diffusion. High Focus Centers. Retrieved
November 12, 2021, from https://highfocuscenters.pyramidhealthcarepa.com/what-is-cognitive-
defusion/
Schneck, Laura (2009). “Leaves on a Stream”- Cognitive Diffusion Exercise. ACT Made
Simple. Oakland, CA: New Harbinger Publications, Inc. Retrieved November 11, 2021, from
https://www.mindfulnessmuse.com/acceptance-and-commitment-therapy/leaves-on-a-stream-
cognitive-defusion-exercise
Sharma, Robin (2011). The Secret Letters of a Monk Who Sold His Ferrari. Collins, an imprint
of HarperCollins Publishers LTD. 2012. Print.
3. Equipment Needed: Personal Computer, Internet Connection, and a Place to Sit.

4. The activity that I will be facilitating is called Cognitive Diffusion and Mindful
Meditation. During this activity and visualization exercise remember to be patient and
forgiving of yourselves if you begin to struggle to remain mindful or fully present. It
takes practice to fully achieve mindfulness and the emotional and cognitive benefits of
regular meditation. Use any difficulties that you encounter during this meditation as
opportunities for growth. Regular mindful awareness through cognitive diffusion and
self-motivational practice brings ultimate freedom and prohibits unnecessary suffering
from maladaptive thoughts.

1) I have chosen this nature audio soundtrack from YouTube video to set the mood for
this activity,
https://www.youtube.com/watch?v=Jll0yqdQclw&list=RDLVJll0yqdQclw&index=1
a. Send the YouTube link to the chat box on Zoom and have all participants open
the link and begin playing the nature audio.
b. Tell the participants to sit comfortably in their chairs, and begin relaxing by
taking (3) deep breaths, in and out.
c. Tell the participants to close their eyes and clear their minds, focusing on relaxing
their bodies, and allowing their bodies and minds to reach a state of peace and
serenity as each of their breaths in and each of their breaths out bring them closer
and closer to their highest level of peace and relaxation. Pause for (10) seconds.
d. Tell the participants to visualize themselves sitting beside a gently flowing stream
with leaves floating along the waters surface. Pause (10) seconds.
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e. Tell the participants that for the next few minutes take every thought that enters
their minds and place it on one of the leaves and let it float away.
f. Tell the participants to do this with every thought whether they are stressful,
neutral, or pleasurable, they need to place every thought on a leaf and float it
away.
g. Tell the participants to focus on the sounds of nature, the gentle stream, the light
breeze, and birds chirping in the distance. Tell them if their thoughts begin to
drift, they need to remind themselves to continue to focus on the stream. Pause
(20) seconds.
h. Tell the participants to allow the stream to flow naturally in their minds and to not
try to speed it up or rush their thoughts, just allow them to come, be placed on a
leaf, and sent downstream.
i. Tell the participants that if their minds say “I’m not doing this correctly,” “I’m
bored,” or “this is stupid,” to place those thoughts onto leaves and float them
away. Pause (20) seconds.
j. Explain that if a stressful or painful thought enters their minds to say to
themselves, “I notice myself having a feeling of a painful memory, frustration, or
boredom” and place those thoughts on leaves and send them away.
k. Tell the participants to bring their attention back to the sounds of nature, the
stream, the birds, and the gentle breeze. Tell them to notice the warmth of the sun
and the smell of the crisp clean air. Pause (20) seconds.

2) Read this passage to the participants as they listen to the sounds of nature:

“What holds us back in life is the invisible architecture of fear. It keeps us in our
comfort zones, which are, in truth, the least safe place in which to live. Indeed,
the greatest risk in life is taking no risks. But every time we do that which we
fear, we take back the power that has been stolen from us-for on the other side of
our fears lives our strength. Every time we step into the discomfort of growth and
progress, we become more free. The more fears we walk through, the more power
we reclaim. In this way, we grow both fearless and powerful, and thus are able to
live the lives of our dreams.”
-Robin Sharma

a. Tell the participants to slowly begin to return to their present environments

with a newly restored feeling of motivation, clarity, and feeling of serenity.
Tell them to allow those positive feelings to carry with them as they carry out
the rest of their days. Tell them to be at peace, do their bests, help others, and
stay motivated.
b. At this time, tell the participants to stop the YouTube nature audio and return
to Zoom so that you may begin the debrief.
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5. Primary Social Interaction Pattern(s): Shared Cooperative. The shared cooperative

primary social interaction pattern is utilized in this activity to bring participants together
in sustained engagement with cognitive diffusion and mindfulness meditation. This
social interaction pattern enables the facilitator to provide directions at the beginning of
the activity to then guide the participants through this activity as a group. I created this
activity as a hybrid mix of mindfulness meditation, cognitive diffusion, and motivational
speaking to teach the participants how to utilize meditation to remove harmful and
negative thoughts from their minds and bring them peace and serenity, as well as
motivation, through a single activity. This activity forces participants to get outside of
their comfort zones and practice meditation in a group setting. This encourages the
participants to open themselves to new and heathy ways to cope with stressful life
situations while bonding with other participants.
6. Adaptation: No adaptations are necessary while participating in cognitive diffusion or
mindfulness meditation. Everyone can practice this activity anywhere at any time,
whether it be individually or in a group setting. No exclusions can occur while practicing
this activity.