Hello and welcome.
My name is Katharina Kleiss and this is a mountain visualization.
It can be especially used if you're feeling overwhelmed,
Stressed or you have big emotions going through your body.
So you find a comfortable seat in an upright position so you have a nice long angulated spine.
Maybe you would like to sit on a bolster,
A meditation pillow or just a folded blanket so your hips are slightly over or higher than your knees.
You could close your eyes or soften your gaze.
Just rest your hands evenly either on your legs,
On the blanket or in any position where you feel you can linger a little bit longer or for a while without moving.
So if you closed your eyes or softened your gaze,
Let's begin to visualize a mountain.
Maybe a mountain you've seen in your life or you're just building one right at this moment.
Maybe you can see over a green hill and see the mountain coming on top.
So you're facing it and see it in the full big bloom.
A mountain strong and steady.
Let's imagine it's spring so in the lower part of the mountain you might see some trees with flowers on it.
Maybe white flowers or beautiful cherry flowers,
Which are a little bit white,
Rosé and greeting you.
Maybe you sit on the green field looking at that mountain.
Just straight ahead.
Big and steady and a beautiful experience.
By looking further up,
Maybe those trees with flowers become needle trees of higher altitude.
Until you look further up and it goes from trees to a little bit of moss and now you can finally see the pure rock,
The pure strong mountaintop.
Gray and silver,
Maybe glittering with the sunshine.
Coming on top of it.
Lightening it up.
And the big mountaintop.
Big and steady and strong.
Just take it in.
And see the steadiness and the strong part of the mountain.
So now to try to imagine that this mountain could be you.
So in the sitting position,
Maybe the knees and the feet are the lower part of the beautiful flowers on the cherry trees.
Your hip might be the part where the needle trees start.
The pine trees for example.
Going up your waist,
Passing the navel and reaching the ribcage.
And maybe the moss part starts a little bit.
Going to your chest and everything above is the steady,
Rocky and shiny part of the strong mountain.
Rocks.
So your shoulders and your head.
Until the crown of your head.
See that the wind is blowing around your mountain.
And the wind just reaches the flowers,
The pine trees.
And the moss.
But everything is still and steady.
Strong.
Incapable.
The season changes.
And the cherry trees lose their flowers and the petals fall down.
And just beautiful leaves are hanging on it.
Beautiful and pretty.
Your mountain in the region where you see it behind your closed eyes or your soft gaze.
Slowly,
Wind passing through.
And we're passing another season.
And it's autumn time now.
So the leaves change.
We see yellow,
Orange,
Red,
Brown.
And wind.
And rain.
Are falling onto the mountain.
The weather changes but the mountain is strong and steady.
It's just experiences,
Differences in the nature and the season and the other aspects of life.
The circle of life and the circle of the seasons.
Here and there,
Wind passes,
Clouds passing.
And everything is moving forward.
Is moving forward.
The last leaves fell down and are on the ground.
Or at the beginning of the mountain.
Just around it.
The pine trees are still strong and green and steady.
The moss even flourished with the rain.
And the fog.
And the rock on top is even more shiny with this season.
Where the sun stands low and the rain touches the strong and steady rock.
It's winter time now.
It became cold.
It became cold.
Maybe foggy.
And oh,
Can you see the first snowflakes falling down?
Bit by bit in a beautiful dance.
You can feel them falling down.
First the mountaintop.
So the crown of your head might be covered in little snowflakes.
The mountain doesn't feel cold with it.
It feels wrapped and packed in a cozy little cocoon.
Bit by bit the season becomes more and more like winter wonderland.
And your mountain is now full of snow.
Soft fluffy snow.
Everything is white and sparkles in the sun.
The mountain still strong and steady.
No movement there.
Just exploring and experiencing another season.
Try to focus now on your in and exhale.
How are you feeling right now?
Do you feel a little bit more calm?
Can you try to focus on a longer exhale?
Strong and steady.
Your mountain standing in their environment.
Seeing everything passing by.
Life changes,
Changes of season.
It's not the season or the life changes which can be avoided.
It's the mountain's choice how to deal with it.
Maybe there's a way to deal with it.
Maybe there's a tree or two falling down eventually with some rain or thunderstorm.
But the mountain is strong and steady.
And the mountain knows when this will pass.
There will be new life,
A new tree growing.
A new tree growing where there's space for another one to grow in the middle from all the existing ones.
Building a team again.
Staying strong and steady.
Being together,
Being one.
So know that you are resilient and you are strong,
Strong and steady.
In and exhale.
And this as well shall pass whatever you experience right now or before this visualization.
You are capable.
You are resilient.
You are strong and steady as this mountain.
So try to take another glimpse on your beautiful mountain or at your beautiful mountain.
Maybe choose again the most beautiful season in your visualization.
Your favorite one of those four.
The one you might need right now to comfort you.
And look from the crown down again.
The strong big rocks,
The shiny moss,
The green pine trees and the beautiful cherry trees in whatever season they're at right now.
Take another deep in and exhale.
And if your eyes were closed,
Maybe open them gently.
With still a soft gaze.
If you're sitting in an environment right now where it's quite bright,
You might feel comfortable by putting your hands on your eyes.
Rubbing them together before,
So you feel warmth and softness touch from the hands on your eyes.
And open your eyes here.
Blink them open.
See your palms and get used to the light shining in.
You can take your hands off now.
Take another deep in and exhale.
And if you would like,
Open your arms wide on the side.
With an inhale,
Bring them up to the crown of your head.
Bring your palms together and with an exhale,
Bring them to your heart center.
So you collected all this beautiful energy you just created.
Thank yourself for the time and the practice today.
The time you took to connect with body and mind.
To find your center,
To find peace and be reminded you're resilient,
Strong and capable.
Thank you for practicing with me today.
Namaste.
Namaste.
