(Bigger) Mountain Meditation For Grounding And Stability

This 25-minute Mountain Meditation is in the tradition of Jon Kabat-Zinn's Mindfulness-Based Stress Reduction course (MBSR). Listeners explore a 25-minute mountain from their mind's eye and bring the mountain's stillness and size into the body while recognizing and allowing the effects of the seasons, the weather, and all things that happen as the mountains sits. This meditation begins and ends with three chimes and includes references to breathing.

Transcript

Welcome to this 25-minute Bigger Mountain Meditation. This meditation is normally done in a sitting position, Either on the floor or in a chair, And begins by sensing into the support that you feel from the chair or the cushion, Paying attention to the actual sensations of contact, Finding a position of stability and poise, Head balanced over shoulders, Shoulders balanced over hips, In a comfortable but alert posture, Hands on your lap or your knees, Arms hanging by their own weight like heavy curtains, Stable and relaxed, Actually sensing into your body, Feeling your feet, Your legs, Your hips, Your lower and upper body, Sensing into your arms, Shoulders, Neck, Head, And as you are ready, Allowing your eyes to close, Bringing awareness to the breath, The actual physical sensations, Feeling each breath as it comes in and goes out, Letting the breath be just as it is, Without trying to change or regulate it in any way, Allowing it to float easily and naturally with its own rhythm and pace, Knowing that you are breathing perfectly well right now, However that is, With nothing else to do, Allowing the body to be still, Sitting with a sense of dignity, A sense of resolve, A sense of being complete, Whole, In this very moment, With your posture reflecting the sense of wholeness. As you sit here, Letting an image form in your mind's eye of the most magnificent or beautiful mountain you know or have seen or can imagine, Letting it gradually come into greater focus and even if it doesn't come as a visual image, Allowing the sense of this mountain and feeling its overall shape, Its lofty peak or peaks high in the sky, The large base rooted in the bedrock of the earth, Its steep or gently sloping sides, Noticing how massive this mountain is, How solid, How unmoving, How beautiful, Whether from far or close. Perhaps your mountain has snow blanketing its top and trees reaching down to the base, Or perhaps your mountain has rugged and bare granite sides. There may be streams and waterfalls cascading down the slopes. There may be one peak, Or a series of peaks, Or with meadows and high lakes, Observing this mountain, Noting its qualities. And when you feel ready, Seeing if you can bring the mountain into your own body sitting here so that your body and the mountain in your mind's eye become one just as you sit here, Sharing in the massiveness, The stillness, The majesty of the mountain, You become the mountain, Grounded in the sitting posture, Your head becomes the lofty peak, Supported by the rest of the body and providing a complete view of the land around you, Your shoulders and arms the sides of the mountain, Your seat bones and legs the solid base rooted to your cushion or your chair, Experiencing in your body a sense of uplift from deep within your pelvis and spine, With each breath as you continue sitting, Becoming a little more a breathing mountain, Alive and vital, Yet unwavering in your inner stillness, Completely what you are beyond words and thought, A centered, Grounded, Unmoving presence. As you sit here, Becoming aware that as the sun travels across the sky, The light and shadows and colors are changing virtually moment by moment in the mountain's stillness, And the surface teems with life and activity, Streams, Melting snow, Waterfalls, Plants, And wildlife. As the mountain sits, Seeing and feeling how night follows day, And day follows night, The bright, Warming sun, Followed by the cool night sky, Studded with stars, And the gradual dawning of a new day. Through it all, The mountain just sits, Experiencing change in each moment, Constantly changing, Yet always just being itself. It remains still as the seasons flow into one another and as the weather changes moment by moment, And day by day, Calmness amid all change. In summer, There is no snow on the mountain, Except perhaps for the very highest peaks, Or in crags shielded from direct sunlight. In the fall, The mountain may wear a coat of brilliant fire colors. In winter, A blanket of snow and ice. In any season, It may find itself at times enshrouded in clouds or fog or pelted by freezing rain. People may come to see the mountain and comment on how beautiful it is or how it's not a good day to view the mountain. That it's too cloudy, Or rainy, Or foggy, Or dark. None of this matters to the mountain, Which remains at all times its essential self. Clouds may come and clouds may go. People may like it or not. The mountain's magnificence and beauty are not changed one bit by whether people see it or not. Seen or unseen, In sun or clouds, Broiling or frigid, Day or night, The mountain just sits, Being itself. At times, The mountain is visited by violent storms, Buffeted by snow and rain and howling winds rushing all across and over its surface. Through it all, The mountain just sits. Spring comes. Trees leave out. Flowers bloom in the high meadows and the slopes. Birds sing in the trees once again. Streams overflow with the waters of melting snow. Through it all, The mountain continues to sit, Unmoved by the weather, Unmoved by what happens on its surface, Unmoved by the world of appearances, Remaining its essential self through the seasons, Through the changing weather, Through the activity ebbing and flowing on its surface. In the same way, As we sit in meditation, We can experience the mountain. We can embody the same basic, Unchanging stillness and groundedness in the face of everything that changes in our own lives, Over seconds, Over hours, Over years. In our lives and in our meditation practice, We experience constantly the changing nature of mind and body and of the outer world. We have our own periods of light and darkness, Of activity and inactivity, Our moments of bright colors and our moments of drab shadows. Like the mountain, We experience storms of varying intensity and violence in the outer world and also in our own minds and bodies, Buffeted by high winds, By cold and rain. We endure periods of darkness and pain as well as the moments of joy and uplift. Like the mountain, Even our appearance changes constantly, Experiencing a weather all its own. By becoming the mountain in our meditation practice, We can feel its strength and stability and adopt them for our own. We can use its energies to support our energy to encounter each moment with mindfulness, Calmness, And clarity. It may help us to see that our thoughts and feelings, Our preoccupations, Our emotional storms and crises, Even the things that happen to us, Are very much like the weather on the mountain. We tend to take it all personally, But like the weather on the mountain, It is impersonal. The weather of our own lives is not to be ignored or denied. It is to be encountered, Honored, Felt, Known for what it is, And held in awareness. In holding the weather of the mountain in this way, We come to know a deeper silence, Stillness, And wisdom. Mountains have this to teach us, And much more, If we can let them in. So if you find you resonate in some way with the strength and stability of the mountain in your sitting, It may be helpful to use it from time to time in your meditation practice. It may be useful to remind you of what it means to sit mindfully with resolve and with wakefulness in true stillness. So in the time that remains, Continuing to sustain the mountain meditation on your own, In silence, Moment by moment, Until you hear the sound of the bells.