Sit with a straight back,
Your head held upright on your neck and shoulders.
Allow the shoulders to fully relax.
Place your hands on your knees.
Close your eyes and bring your attention to the flow of your breathing.
Feeling each in-breath and each out-breath.
Just observing your breathing without trying to change it or regulate it in any way.
Allowing the body to be still.
Sitting with a sense of dignity,
A sense of resolve,
A sense of being complete and whole.
In this very moment,
Your posture is reflecting this sense of wholeness.
As you sit here,
Picturing in your mind's eye,
As best as you can,
The most beautiful mountain that you know or have seen or can imagine.
Just holding the image and feeling of this mountain in your mind's eye.
Allow it to gradually come into greater focus.
Observing its overall shape.
Its lofty peak high in the sky.
The large base rooted in the rock of the earth's crust.
Its steep or gently sloping sides.
Noticing how massive it is.
How solid,
How unmoving.
How beautiful both from afar and up close.
Perhaps your mountain has snow at the top and trees on the lower slopes.
Perhaps it has one prominent peak.
Perhaps a series of peaks or a high plateau.
Whatever its shape or appearance,
Just sitting and breathing with the image of this mountain.
Observing it,
Noticing its qualities.
And when you feel ready,
Seeing if you can bring the mountain into your own body.
So that the body sitting here and the mountain in your mind's eye become one.
As you sit here,
You share in the massiveness and the stillness of the mountain.
You become the mountain rooted in the sitting posture.
Your head becomes the lofty peak supported by the rest of your body.
Your shoulders and arms the sides of the mountain.
Your buttocks and legs are the solid base rooted to your chair.
Feeling a sense of uplift from deep within your pelvis and spine.
With each breath as you continue to sit.
Becoming a little more a breathing mountain.
Unwavering in your stillness,
Completely as you are.
Beyond words and thought,
Rooted unmoving presence.
Now as you sit here becoming aware of the fact that as the sun travels across the sky.
The light and shadows and colors are changing virtually moment by moment.
Night follows day and day follows night.
A canopy of stars,
The moon,
Then the sun.
Through it all the mountain just sits.
Experiencing change in each moment.
Constantly changing,
Yet always just being itself.
It remains still as the seasons flow into one another.
And as the weather changes moment by moment.
And day by day,
Calmness,
Abiding,
All change.
In summer there's no snow on the mountain.
Except perhaps for the very peaks.
In the autumn the mountain may wear a coat of brilliant fire colors.
In winter a blanket of snow and ice.
In any season it may find itself at times.
Enshrouded in clouds or fog.
Or pelted by freezing rain.
People may come to see the mountain.
And comment on how beautiful it is.
Or on how it's not a good day to see the mountain.
None of this matters to the mountain.
Which remains at all times its essential self.
Clouds may come and clouds may go.
The mountain's magnificence and beauty are not changed one bit.
By the way people see it.
Or by the weather.
Seen or unseen.
In sun or clouds.
Hot or cold.
Day or night.
It just sits,
Being itself.
At times visited by violent storms.
Buffeted by snow and rain.
And winds of unthinkable magnitude.
Through it all the mountain continues to sit.
Unmoved by the weather.
By what happens on the surface.
By the world of appearances.
And in the same way as we sit in meditation.
We can learn to experience the mountain.
We can embody the same unwavering stillness.
In the face of everything that changes in our lives.
Over seconds.
Over hours.
Over years.
Take a moment now to come back into the room.
Feel your body on the chair.
Gently wriggle your fingers and toes.
Shrug your shoulders.
And when you feel ready,
Gently flutter your eyes open.
Thank you for joining me today.
