Welcome to this mountain meditation.
Finding a comfortable place to be seated,
Either on the floor or the chair.
Noticing how you are supported by the chair,
The floor.
Noticing how your back is perhaps supported.
Paying attention to the actual sensation of the contact of your body,
To whatever it may be touching.
Whatever is supporting your body.
Finding a position of stability and poise.
Noticing the balance in your upper body.
Noticing if you are in a comfortable,
Alert posture.
Hands are resting on your laps or your knees.
Sensing into your body.
Feeling your feet,
Your legs,
Your lower body.
Your upper body,
Your arms,
Shoulders,
Neck,
Head.
And as your eyes gently close,
You bring awareness to your breathing,
To your physical existence.
To just your natural in-breath and out-breath.
Not trying too hard to regulate your breath.
Just allowing it to float as is,
Naturally.
With its own rhythm and pace.
Knowing you are breathing perfectly.
There is nothing for you to do.
Allow the body to be still.
With a posture reflecting the sense of wholeness.
And as we stay here,
We notice our whole body.
Grounded,
Centered,
Present.
Imagine your body like a mountain.
You visualize a majestic mountain.
Perhaps one that you have seen before.
Or one that you create in front of your closed eyes.
Imagine your body becoming like the mountain.
Grounded,
Solid,
Still.
Let the legs be the base.
Grounded.
The arms and shoulders the slope.
The head the peak.
Allow yourself to become centered,
Grounded,
Present.
Visualizing the mountain as the seasons begin to change.
See it in autumn.
Surrounded by golden warm light.
Vibrant colors.
And gradually autumn gives away to winter.
With intense violent weather.
By fog,
Snow,
Ice.
Notice how the mountain remains still,
Quiet,
And steady through the storms.
Watch as the seasons flow into each other.
In spring the snow melts.
Birds sing.
Animals return.
Wild flowers sprout and bloom.
The mountain streams overflow with melting snow.
See the mountain in summer.
With a bright beautiful light.
Quiet.
Solid.
Majestic.
In every season clouds cover the mountain.
And then blow away.
Storms arise suddenly and pass.
Visualize your mountain through the course of the day.
Beginning with the rosy hues of dawn.
And then the clear light of morning.
The deep golden light.
And shadows of afternoon.
Watch as the day gives way to the rich colors of sunset.
And finally to the dark night sky.
Filled with studded stars and galaxies.
Endless space across the vast clear heavens.
See if you can sit like the mountain.
Still and grounded through the changes of weather,
Time,
And seasons.
Allowing day and night to come and go.
Accepting change.
Not resisting it.
Take these qualities into your day.
Allowing the weather and seasons of life to come and go.
Feel yourself being present,
Rooted,
Centered,
And still.
And move by the storms,
Wind,
The cold,
The heat.
Moments of darkness and light,
Joy,
And sorrow.
Let life continue to unfold around you.
Being with this present moment.
With this present in-breath and out-breath.
Whenever you're ready,
You slowly,
Gently open your eyes.
Thank you.
