Hello boys and girls,
My name is Anna and I've got today for you one of my favorite meditations called a mountain meditation.
Whatever position you are in,
Sitting or lying down,
Make yourself nice and comfortable.
Bring your attention to your body,
Notice how it feels right now.
You might want to open up your shoulders a little,
Stretch your neck,
Relax your jaw,
Straighten your legs and arms,
Kind of open yourself up.
It is ok to move a little bit to make yourself nice and comfy.
Now taking a deep breath in through your nose,
Really filling your lungs with air and exhaling slowly through your mouth.
Taking two more deep breaths like that and breathing as you normally do.
You are welcome to close your eyes or you can just soften your gaze,
Whatever you prefer.
So many changes we experience in our daily lives,
In our home,
At school and those changes that we hear about in the news that are constantly happening in the world around us.
To be surrounded by this never ending change might feel unsettling,
It might shake our sense of safety and stability,
It might make us feel anxious or fearful as if we don't know what to expect next.
Sudden changes that happen out of the blue might feel like a rug being pulled from underneath your feet,
Making you feel unstable,
Suspended,
Without a solid ground to stand on.
This meditation is to help you feel stronger,
Safe and solid,
No matter what is happening around you,
As solid as a mountain.
In your mind picture a mountain,
It can be one that you've seen before or one that you would like to see perhaps.
The mountain that you picture can be exactly as you like it.
A mountain sits proudly on its base,
It's got slopes and a peak,
It is majestic and calm,
Firmly rooted to the ground.
Imagine that you are like the mountain,
Firm and steady,
Nothing can move or destroy a mountain.
Today it is called the mountain is standing as the first drops of rain and then a downpour soaks its peaks and slopes.
The rain is so thick that the peak of the mountain cannot be seen.
A river of rain water rushes down the slopes carrying everything in its path along with it.
The mountain stands solid in this heavy rain,
Firmly rooted in the ground.
It just is calm and quiet.
The weather is cooling down even more.
The wind is so powerful now that it bends tree trunks in half and pulls down some of them to the ground.
The wind blasts push around the clouds in the sky as if they were weightless fluffy balls of cotton.
In that wind the mountain continues standing and moved knowing that the wind will soon die down.
The next morning bright sunshine awakens the mountain.
It slowly dries the drops of dew on blades of grass growing at the foot of it.
As the day goes on the heat intensifies,
Becomes as fierce as fire.
It burns the open exposed slopes dry.
The mountain dreams of the rain,
Stands still,
Solid and unmovable.
It knows it is strong and it knows that it will eventually be okay.
Finally,
As the sun is setting a light breeze arrives to bring relief.
It blows gently all around the mountain base and around the slopes and its peak.
The mountain is comfortable at last.
The weather around the mountain continues to change in the coming days.
In fact it is rarely the same.
Despite these changes the mountain still stands.
Calm,
Solid,
Strong with its roots firmly planted into the ground it sits on.
Just for a few moments staying with the image of the mountain in your mind.
Noticing what it feels like to be the mountain.
Noticing in your body what it feels like to be the mountain.
Allowing the feeling of being solid,
Strong and stable to stay with you.
When you are ready furnishing this meditation and opening your eyes.
