Come into a comfortable seated position.
You can rest your hands wherever comfortable on your thighs or even palms in front of your heart.
We're going to begin by taking a few deep breaths and on the exhale,
Exhaling with a sigh or a hum.
Take a full breath in.
Exhale slowly and completely.
Take another breath in.
Exhale.
One more breath in.
Exhale completely.
Breathe naturally in through the nose and out through the nose.
Root down through your sitting bones and lengthen through the top of your head.
Line up your head,
Your shoulders,
And your hips.
Then try to put more weight into your sitting bones rather than into your knees.
From this space,
Reaching upward through your head.
As you move your breath in through your nose and out through your nose,
Notice any areas of tension or tightness or discomfort in your body.
Really just allowing them to be recognized and noticed,
Acknowledged.
Begin to visualize a mountain.
Any mountain will do.
Any foliage,
Any different location,
Whatever enters your mind first.
Picture its various details,
Whether there is snow or rain,
Any weather,
Even any clouds in the sky surrounding the top of the mountain.
The mountain's stability,
Its unmoving and unwavering presence grounded in the earth.
As you continue to recognize and acknowledge the stable and unmoving presence of the mountain,
Begin to visualize you yourself merging with the mountain,
Bringing the mountain within yourself and yourself within the mountain until the mountain becomes you and you begin to become the mountain.
Visualize yourself sitting in stillness as the different weather patterns arrive,
Various storms and seasons as though you're watching a lapse in time passing over yourself and you remain a strong,
Stable and unmoving presence grounded and rooted in the earth.
Feel yourself rooted in stillness even amidst the constant change and transition of both your internal and external experiences.
Notice the changes from your mood to your life circumstances and challenges as you stay rooted and grounded in the earth.
As you observe yourself reaching up toward the sky,
Steady and unwavering,
Feel yourself merging with the earth and the earth merging with you until you become the earth and the earth becomes you.
Strong,
Stable,
Unwavering,
Nurturing,
Full of life.
You may continue to visualize or allow your visualization to slowly fade away into the background until your mind rests in between each thought or each emotion that enters your mind.
Take a full breath in.
Exhale completely.
Rest in the feelings of centeredness and calm for a few more moments and as you feel ready,
Bring your mind back into your physical body and gently open your eyes,
Taking in your surrounding environment and gently easing yourself back into your day.
