Welcome to your 30-minute mountain meditation.
Finding a comfortable seated position either on a chair or a cushion or you might consider lying down.
Whatever is best for you for this moment.
Allowing your eyes to close or keep your gaze soft.
Taking a deep inhale here and when you exhale sighing the breath out.
Taking one more deep inhale filling your lungs completely and exhaling slowly through your mouth.
Allowing your body to soften.
In your mind's eye picture a mountain.
This might be a familiar mountain.
A mountain whose image has been captured in memory or it might be a completely original imagined creation.
Representing all that a mountain can be.
Now notice the qualities of your mountain.
Its strength,
The stillness,
The grandeur.
Maybe the mountain is covered in snow.
Maybe there are lush forests on the slopes.
Maybe your mountain is rocky and rugged.
Appreciate the beauty,
The strength,
The dignity that this mountain embodies.
Now let the sense of becoming the mountain develop in your body.
The mountain and the body become one.
The legs and the pelvis become the mountain's sturdy base.
Firmly rooted in the earth's crust.
The spine becomes the mountain's access.
The torso and the arms are the sloping mountainside.
Head and shoulders are the majestic peaks.
The mountain's enduring quality becomes that of the body.
As you breathe,
Imagine yourself becoming more grounded as the mountain.
Feeling your body rooted into the earth.
Your body is rooted into the earth like the mountain.
Feeling steady and strong and grounded.
Rooted deeply into the earth,
You are supported and connected.
While sitting in mountain stillness,
Allow the surrounding world to shift and change.
With sunrise,
The dawn's soft light moving across the mountain space,
Burning the dew off its lower slopes.
Shadows shifting and changing while the sun moves higher in the sky and mountain streams are refreshed by the day's new glacial melt.
Animals move into the meadows to enjoy the forage and the sun's warmth.
And the morning shifts into midday,
Day into moonlit night,
And night into day.
Throughout the shifting cycles,
The mountain sits unmoved,
Beautiful and stable.
Clouds might gather,
Rain may fall,
Snow may cover the peak,
Yet the mountain remains still and calm.
And just like the mountain,
You can be still amidst the ever-changing weather of your thoughts,
Your emotions,
And your life.
Feeling strong and steady and grounded,
Just like the mountain.
Through the seasons,
The mountain endures.
Spring flowers give way to summer lushness and heat.
The mountain bears witness to the greens of the summer foliage that surrender into the fall palette of brilliant yellows,
Reds,
And oranges.
The weather chills towards fall and winter.
And amongst all this change,
Feeling the stillness of the mountain.
No matter what happens,
The mountain remains unwavering,
Allowing that inner stillness to develop within yourself.
Any thoughts or emotions that arise,
Let them pass on by like the clouds moving over the mountain.
You remain still,
Stable,
And strong,
Just like the mountain.
Sensing the mountain's immense strength,
Grounded deep in the earth,
And knowing that this strength is within you.
Feeling your strength and your stability in this moment,
Grounded in your body and the earth below.
Maybe there are visitors to this mountain that judge it based on weather or the views.
Yet the mountain remains unaffected by such judgments.
The mountain sits calmly in its majesty,
Abiding all change with equanimity.
The mountain endures all types of weather and change,
Yet it does not lose its form.
You too can endure challenges and emotions without being shaken.
Allowing whatever comes and goes,
You stay steadfast with your resilience and presentness,
Just like the mountain.
Now taking this time to sit in your own mountain nature,
Perhaps receiving the gifts from the mountain,
The stability,
The enduring strength.
Embracing the mountain's stillness as your own.
Being still amongst the chaos,
The changes of life.
As the storms and shifting weather and seasons of your own life move through their rhythms,
May the timeless wisdom of the mountain remain close at hand.
Connecting with your inner stillness and resilience and strength.
The mountain endures all types of weather and change,
Yet it does not lose its form.
You too can endure challenges and emotions without being shaken.
Allowing whatever comes and goes,
You stay steadfast with your resilience and presentness,
Just like the mountain.
Now gently bringing your awareness back to your body.
Feeling the connection of your body to the earth.
Wiggling your fingers and toes.
Taking a few deep breaths,
Inhaling deeply and exhaling fully.
On your next inhale,
Imagine drawing in the mountain's qualities of stillness,
Strength,
Resilience,
And majesty.
Knowing that the timeless wisdom of the mountain always remains close at hand.
When you're ready,
Slowly open your eyes,
Taking a moment to appreciate the sense of groundedness and calm that you've cultivated through your mountain.
Thank you for being here.
Take care.
