Begin by finding a posture that is upright,
Balanced,
And relaxed without straining your back.
Gently close your eyes or softly lower your gaze.
Let's begin by taking three deep,
Full breaths.
Inhale deeply,
And exhale fully,
Feeling the breath move through your body with each cycle.
Now allow your breath to find its own natural rhythm.
For the next few moments,
Simply observe your breath as it flows in and out.
Notice how the body breathes itself.
There's nothing you need to do.
Just watch and feel the effortless movement of the breath.
When you're ready,
Bring to mind the image of a beautiful,
Majestic mountain.
It may be one you've seen before,
Or one from your imagination.
Take your time,
Allowing the image to come into focus.
And remember,
There's no need to worry about how clearly you see it.
Just do your best,
And that's enough.
Stay present with the image of the mountain.
Notice its colors.
Perhaps its peak is dusted with snow,
Or it's bathed in a warm sunlight.
Observe the shape of the mountain,
Its towering peak reaching high into the sky,
Above the clouds.
Feel how its base is firmly rooted in the earth beneath.
Are there trees or rocks on the slopes?
What does the surrounding landscape look like?
As you see this mountain,
As best you can,
Be aware of its stability,
How grounded the mountain is.
Really feel the presence of the mountain,
As if it's right here in front of you.
And now allow yourself to merge into the mountain,
So in a sense,
You are the mountain.
Your head is the lofty peak of the mountain.
The sides of your body are the slopes of this beautiful mountain.
And the seat you're sitting on is where the mountain becomes one with the rest of the earth.
You share the mountain's stillness,
Majesty,
And grounded presence.
Your buttocks and legs represent the mountain,
Rooted to the earth.
Feel a gentle uplift in your posture,
Starting deep within your pelvis and spine.
Upright,
Just like that mountain.
You sit as if you are a breathing mountain.
Still.
Serene.
Centered and majestic.
Your presence has qualities beyond thought and words.
As the mountain,
You begin to notice the passage of time.
See the sun move across the sky,
Shifting colors,
Light,
And shadow.
Eventually,
The day turns to night,
And a roof of stars and soft clouds appear overhead.
The moon casts its gentle silver light.
And slowly,
The darkness gives way to dawn,
Bringing with it new possibilities and fresh experiences.
Different days bring different weather.
Some days are cloudy.
Others are bright and clear.
Sometimes it rains and you see the most beautiful rainbow.
While on other days,
The sun shines brightly.
Through it all,
You remain unchanged,
Dignified,
Solid,
And fully centered in the present.
As the days pass,
The seasons change.
In summer,
The sun may melt most of the snow,
And the trees on the slope fill up with leaves.
The slopes become alive with nature's vibrant energy.
In fall,
The temperatures cool,
And the leaves turn into a fiery orange.
With winter may come snow,
Cool winds,
And more clouds.
This is a time for rest and hibernation from much of nature.
And as winter gradually blends into spring,
The activity of nature begins again.
All this change makes no difference to you in your essence as the mountain.
You're familiar with change and accept this to be the way things are.
You also know your inner being to be still,
Calm,
Solid,
Beyond thought and one with the earth itself.
You just sit,
Even when buffeted by the most violent of storms.
Just as the mountain experiences changes in each day and season,
So you have different experiences with each day and season.
And sometimes you're faced with violent storms in your body and mind.
Tuning into the essence of the mountain can remind you that there is a place within you that remains centered and still despite the seemingly huge changes that surround you.
The way through life's changes and challenges is opening up with awareness.
There is no experience that awareness cannot hold.
In your willingness and courage to feel the cold wind and violent storms,
You simultaneously open awareness to the possibility that the storm will pass,
That moment by moment change will occur and there will be another spring after winter.
Your internal weather may include draining thoughts,
Difficult emotions,
And painful sensations.
But the mountain doesn't take the weather personally.
The mountain doesn't hold any grudge.
The weather is simply weathering.
Perhaps your internal weather is impersonal too and part and parcel of the nature of things.
A resistance to those experiences is just adding to the suffering,
Which takes time to see.
If you find value in this image of the mountain,
You can bring it to mind whenever you need to connect with your own stillness,
Strength,
And stability.
Know that the mountain is always within you,
Available whenever you need it.
When you're ready,
Gently let go of the mountain visualization and bring your attention back to your breath.
Notice the natural rhythm of your breath as you breathe in and as you breathe out,
Letting it ground you in the present moment.
Take a moment to check in with your body and feel free to stretch or move in any way that feels good.
And slowly,
When you're ready,
Begin to open your eyes,
Bringing your awareness back to the space around you.
Take your time,
And when you're ready,
Carry the stillness and strength of the mountain with you as you continue on with your day.
