I'm Billy Jee and this is a Mountain Visualization Meditation.
Taking a seat in a comfortable position.
Sitting upright in a dignified manner.
You may be cross-legged on the floor or on a cushion or sitting in a chair.
If sitting in a chair,
Allowing the soles of your feet to have full contact with the floor and if it is comfortable for you,
Allowing your back to be straight and not resting on the back rest of the chair.
Imagine you have a thread from the top of your head right up to the sky.
This thread is gently tugging and is keeping your head straight and your spine aligned.
Allowing your jaw and your chin to relax,
Your chest soften and your shoulders and shoulder blades sliding down and your back and relaxing.
Resting your hands on your lap and they can be facing upwards or facing downwards,
Whichever feels right for you in this moment.
Continue to breathe,
Bringing your awareness to the sensations of the breath.
Noticing the gentle rhythm that this creates within you.
Letting the breath be,
Not trying to change the timings of the inhales and the exhales.
Bringing each inhale and exhale to announce the next in turn.
Expanding your awareness now to the sensations of your body.
Bringing your attention to the surface beneath you and the support that it provides.
Put your body into its strength and become aware of your connection to it.
Complete,
Whole and in this moment.
You are grounded by its unwavering resolve.
Now visualize a grand mountain,
Whose peaks pierce smoky clouds and continue upward where the air is clear and the view is endless.
A mountain with slopes that are both jagged and gentle,
Supported by a vast foundation rooted deep in the bedrock of the earth.
This mountain is a monument to all that is solid,
Grand,
Unmoving and beautiful.
In your visualization are there trees?
Does snow blanket its lofty heights?
Perhaps waterfalls cascading as mist into an open sky.
Let it be as it is,
A perfection of creation.
Be this mountain and share in its stillness.
Grounded in your posture,
Your head is its skyward peak supported by the rest of your form.
Granting you an awe-inspiring perspective of the landscape before you,
Behind you and about you.
This flows from your centre into the distant horizon.
Be this mountain,
Taking on stability as your own.
From the top of your crown,
Down your neck,
Into the balance of your shoulders,
Like cliffs descending into your arms and your forearms,
Coming to rest in the valley of your hands.
Be the mountain,
Your feet,
Legs and hips its base.
Solid and rooted beneath you.
A foundation,
Extending up your spine and your abdomen,
A core of stability.
The rhythm of your breath is all that moves you.
A living mountain,
Alive and aware,
Yet unwavering in inner stillness.
Completely what you are.
Beyond words and thought.
A centred,
Grounded,
Unmovable presence.
A mountain which witnesses the sun travel across the sky,
Casting light and shadows and colours across its consistent composure.
Moment by moment,
In the mountain's stillness,
The surface teems with life and activity.
Snows melt.
Streams run down its face.
Trees and flowers bloom and die,
And bloom again as the wildlife returns and departs with the seasons.
Be the mountain,
Who will be called beautiful and inspiring and dark and ominous,
And knows that it is all of these things and less.
Be the mountain which sits and sees how night follows day and back again,
Which knows the sun by the warmth it brings on rising,
And the stars by the way they show in a darkened sky.
Through it all the mountain sits,
Aware of the changes that each moment brings around it and to it.
Yet it remains itself,
Still as the seasons flow one into the other,
And the air swells from hot and cold and the weather turns from tame to turbulent,
Some so treacherous as to tear at its surface.
Still,
None of this concerns the mountain,
Whose serenity is housed within and cannot be disturbed by fleeting furore.
In the same way as you sit in meditation,
You can learn to experience the mountain as a means to embody the same centred,
Unwaving stillness and groundedness.
In the face of all the challenges in your life,
Over the seconds and the hours and the months and the years,
Like the mountain you will experience the changing nature of your mind and your body and of the world around you.
You will have periods varying in intensity of darkness and light,
Of activity and inactivity and moments that fill your life with colour.
Through it all,
Be the mountain and call on its patient strength and stability within you.
Let it empower you to encounter each moment with mindful composure and compassionate clarity.
Continue to sit for five minutes in silence,
Being centred and stable and strong as the mountain.
As this visualisation meditation comes to an end,
Again become aware of contact points on the floor,
On the seat,
On the cushion,
Your hands upon your lap,
The sensations of the skin,
The air moving over the skin,
The awareness of your surroundings,
The sounds around you,
Smells.
When you're ready,
Ever so gently,
You can flutter open your eyes,
Wiggle your fingers and your toes.
I invite you to carry this mindfulness composure with you for the rest of your day.
Thank you.
