Hello and welcome to this mountain meditation.
Today we will go on a serene journey where you'll connect with a sense of calm,
Strength and inner stability.
Through mindful breathing,
Body awareness and visualization,
You will ground yourself in the mountains unwavering presence,
Learning to release tension and find peace.
Hopefully by the end of this,
You will emerge from this practice feeling centered,
Resilient and prepared to face life's challenges with a renewed sense of calm.
Let's begin by finding a comfortable seated position,
Let your hands rest gently on your lap or your knees and if it feels comfortable for you gently close your eyes.
Take a moment to fully arrive in this space,
Feel the surface beneath you,
Whether it's the ground or a chair holding and supporting your body.
Notice the sensations of your muscles softening and the rhythm of your breath as it flows naturally.
Allow any tension to gently melt away with each exhale creating space for peace and calm to settle in.
Let's begin with the breath.
Take a deep inhale through your nose filling your lungs completely,
Hold for just a moment and then slowly release through your mouth letting go of any tension you may be carrying.
Repeat this two more times,
Each breath longer and deeper feeling the air move smoothly in and out of your body like a gentle breeze over the landscape.
Let your breath naturally guide you into stillness.
Begin to imagine yourself standing at the base of a majestic mountain,
The air here is cool and crisp carrying the fresh scent of pine and earth.
All around you tall evergreen trees sway gently in the breeze,
Their leaves rustling softly.
The ground beneath your feet is firm and steady,
A path of smooth stones and soft earth guiding your way up.
In the distance you can hear the soft calls of birds,
The sound of wind passing through the valleys and the faint echo of water flowing from a distant waterfall.
The mountain rises before you ancient and strong,
Its peak reaching high into the sky where clouds gently brush against its summit.
As you breathe deeply bring your attention to your body,
Feel the strength of the mountain beneath you,
Steady and immovable.
Feel grounded as though they are rooted in the earth,
Drawing stability from the mountain itself.
Now gently scan your body for any areas of tension or tightness.
With each exhale imagine that tension flowing out of you,
Sinking into the earth below and being absorbed by the mountain.
As you release feel a growing sense of strength and stability within you like the mountains solid foundation.
Shift your awareness to the mountain in front of you,
Notice how it stands tall and unwavering enduring all types of weather and seasons without resistance.
Whether the sun shines brightly or the winds howl,
The mountain remains grounded and unshaken by the elements.
Imagine your thoughts as clouds drifting slowly around the mountains peak.
As a thought arises acknowledge it,
Then watch it float by like a cloud moving gently across the sky.
There's no need to hold onto the thought or push it away,
Simply let it pass,
Knowing that like clouds all thoughts eventually drift away.
With your next breath silently say to yourself I am steady,
And on your exhale say I release.
Inhale again repeating I am steady,
As you exhale say I release.
Continue this mantra with each breath,
Allowing yourself to feel as strong and unmovable as the mountain.
Trust in the natural order of life,
Knowing that just as the mountain endures,
So too can you withstand life's challenges with grace and calmness.
Begin to synchronise your breath with the rhythm of nature around the mountain.
Inhale deeply feeling the cool fresh mountain air filling your lungs just as the mountain draws energy from the earth.
Exhale slowly releasing any lingering stress as the mountain releases its warmth to the air.
Feel the breath flowing through you in harmony with the mountains natural rhythm,
Steady and calm.
With each breath feel a profound sense of stability spreading through your body,
Starting at your feet and rising up through your legs,
Into your torso,
Chest,
Arms and finally to the top of your head.
This calm energy is like the strength of the mountain,
Filling you from the inside out,
Grounding you in peace and resilience.
Imagine the mountains energy dissolving any remaining worries or stress,
Leaving only a deep sense of tranquility and strength.
Like the mountain you are unshaken by the winds of change,
You remain rooted,
Stable and centred.
Take a moment now to simply be in this calm and stable space.
Feel the mountains energy within you,
Knowing that this sense of grounded strength is always available to you.
Just as the mountain stands steady through storms and sunshine,
You too can return to this inner strength whenever life feels overwhelming.
It is always within you,
Waiting to provide you with peace and resilience.
When you are ready,
Gently bring your awareness back to your body,
Back to the present moment.
How does your body feel?
Stronger?
Stable?
Begin to gently move your body,
Your fingers,
Your toes.
Feel the ground,
Feel the earth beneath you once again.
When you feel ready,
Gently open your eyes.
Take a moment to notice how you feel,
Calm,
Steady and grounded.
Take this sense of stability with you as you move through your day,
Knowing that you can always return to the strength of the mountain within you.
Thank you for joining me today for this meditation.
May you find peace,
Strength and resilience in every moment of your day.
