Hello and welcome.
I'm Glendon.
In today's 10-minute meditation,
We'll blend a breathing meditation with visualization and intention setting.
We'll take a journey together as we climb a mountain.
Find your comfortable position,
Whether that's seated on a chair,
Cross-legged on the floor,
Or lying down.
Make sure you're in a place where you feel safe and won't be disturbed.
If you're sitting,
It's a great practice to straighten your spine and place your hands on your knees or thighs in a relaxed way.
Close your eyes and begin by taking in a deep breath through your nose.
Then exhale slowly out your mouth.
With each breath,
Allow your body to relax and mind to calm.
Return to breathing in and out your nose.
As you breathe in,
Feel your belly expand.
And as you breathe out,
Feel it contract.
Don't worry about any thoughts that may come up.
It's completely normal.
Just leave them be for now.
Now,
Simply observe your breath.
No need to control it.
You can let go.
As you allow it to come in and out your nose,
Feel your whole body relax even more.
Bring to mind something that you would like to change or improve about yourself or your life.
Think about it as if you had already had this thing.
Perhaps it's something simple,
Such as,
I am calm,
Or I can do anything I put my mind to.
Repeat this intention or affirmation in your mind three times.
Return to observing your breath.
As you breathe in,
Feel your belly expand.
And as you breathe out,
Feel it contract.
Now,
Bring your attention to your forehead.
Imagine yourself standing at the base of a majestic mountain.
It's early morning and the air is crisp and fresh.
As you take a deep breath in,
Feel the cool,
Clean air filling your lungs.
Exhale slowly,
Letting go of any remaining tension or stress.
See yourself walking towards the mountain.
With each step,
Feel the solid ground beneath your feet.
Notice the texture of the path,
The sound of your footsteps,
And the gentle rustle of leaves in the wind.
As you climb,
The landscape around you begins to change.
The trees become more sparse and the air feels even fresher.
Perhaps you see patches of glistening snow or hear the sound of a distant mountain stream.
Imagine reaching a small clearing.
Pause here for a moment.
Take in the panoramic view.
See the valleys and peaks stretching out before you.
Feel a sense of awe and tranquility as you connect with the majesty of the mountain.
Continue your journey upwards.
With each step,
You feel more grounded and connected to the earth beneath you.
The air grows cooler and you feel a gentle breeze on your face.
Notice how you can see the mist of your breath in the sunlight.
Finally,
Imagine reaching the summit.
The view from the top is breathtaking.
You can see for miles in every direction.
The sky above is brilliant blue and the rising sun casts a warm golden light over the landscape.
Take a moment to stand here,
Feeling the solidity of the mountain beneath your feet and the vastness of the sky above.
Allow yourself to fully embrace the sense of peace and stability.
Like the mountain,
You are strong and resilient.
You have just climbed a mountain.
Allow yourself to feel a sense of achievement.
You can do anything.
Come back to the intention you thought of earlier.
Repeat your intention or affirmation in your mind three times.
Return to observing your breath.
As you breathe in,
Feel your belly expand.
As you breathe out,
Feel it contract.
Take a deep breath in,
Feeling a sense of calm and strength filling your entire being.
Exhale slowly,
Releasing all remaining tension.
When you are ready,
Gently bring your awareness back to the present moment.
Wiggle your fingers and toes,
And slowly open your eyes.
Carry this feeling with you as you continue your day.
Thank you for joining me on this mountain meditation.
I look forward to seeing you next time.
