Start by finding a comfortable seat with the back straight and upright,
Either on a cushion on the floor or on a chair with your feet planted lightly on the ground.
Lift the crown of the head up towards the sky so that the vertebrae of the spine can become spacious and the neck can lengthen.
Now softly close the eyes or lower the gaze towards the floor.
Allow the hands to rest in your lap or on the knees,
Wherever feels most comfortable.
And bring your awareness to the body,
Checking in with any areas of tension,
Either conscious or unconscious,
Relaxing through the legs,
The hips,
The torso,
Spine,
Shoulders,
Arms,
Neck,
Face,
Jaw,
Around the eyes.
This is how it's best to begin our meditation,
With a body that's alert and upright but relaxed.
Now I'd like you to visualize in front of you a mountain,
Perhaps one you know you've seen in real life or something from your imagination,
But it's huge,
It fills your entire vision.
Imagine the base,
The core,
As it rises up into the sky.
And bring your awareness to the qualities of this mountain.
It's strength,
It's solidity,
It's vastness,
So still and rooted,
Unmovable.
And notice how,
Around the mountain and on the surface of the mountain,
Many things can and will change.
Some days,
Some months,
It'll be covered in flowers,
Sun shining down.
And at other times,
It'll be covered in snow,
It'll be cold and harsh.
But despite these changes,
Despite the different seasons,
At its core,
The mountain doesn't change.
And then bring this mountain inside you,
Share in its stillness,
Reminding yourself that you too possess all those qualities of strength,
Of vastness,
Feeling solid and rooted,
Both physically and mentally.
And remind yourself that the seasons of your life will change.
Sometimes things will feel warm and sunny and easy,
And at others they'll feel harsh and cold and difficult.
But that no matter what,
At your core,
At your essence,
You remain unmovable,
Solid and rooted in yourself,
Recognizing that whatever happens,
It will be temporary,
Unlike the weather or seasons.
Life comes and goes,
And at your core,
You're like the mountain.
And like the mountain,
You can weather any change,
Any storm.
Your hands to your chest,
And mentally repeating after me,
I am grounded,
I am peaceful,
I am strong.
I am grounded,
I am peaceful,
I am strong.
I am grounded,
I am peaceful,
I am strong.
Deep breath in through the nose,
Exhale,
Sigh it out through the mouth.
And when you're ready,
Opening up the eyes and deciding how you would like to continue with your day.
Peace.
