Welcome to this guided mountain meditation.
This meditation can be done at any time of the day.
However it can be especially nice to do in the evening.
Just before you go to sleep.
Come to a comfortable position.
Scant the body for areas of tension.
Relaxing the body.
Softening the body.
Just making sure you're not holding or tensing anywhere.
Settling the mind.
Take a deep breath in through your nose and let it go with a sigh.
Let all of the tiredness and stress,
Tension make its way out of your body.
Focus on your inhale and your exhale.
Find that place of stillness.
Today's practice will be a guided visualization.
Using imagery to calm the mind and cultivate inner peace and balance.
As I was writing this visualization I was thinking of the mountains in Scotland.
Just feel free to let your imagination guide you and cultivate your own images from your own experiences.
Settle down.
Focus on your inhale and your exhale.
Bring to mind the image of a tall and beautiful magnificent mountain.
The mountain is so high that it reaches the clouds.
Bring your awareness to your body.
Feel your body as if it were this mountain.
Grand.
Majestic.
Serene.
Tungent grounded and stable.
Becoming aware of all of the places where your body touches the floor beneath you.
Feel yourself rooting into the earth.
Your body is completely heavy.
With each breath in feel the stomach rise and fall gently.
You start to climb the mountain.
There is a well worn path ahead and you continue on the path focusing on your inhale and your exhale.
Feel the sun on your face as you start your climb.
Looking all around you.
See the trees on the mountain,
The plants,
The beautiful flowers.
Look at the wonderful colours.
Notice the smells.
Continue to focus on your inhale and your exhale as you climb your mountain.
Know that as you continue to climb this mountain there is no mountain that you cannot climb.
Everything is possible.
You notice the wind getting stronger.
You can see a rain cloud above.
And the sky is becoming dark.
The mountain is strong and unmovable.
And so are you.
As you continue through the storm your head is down,
Walking into the rain.
Continuing to walk up the mountain.
Focusing on your inhale and exhale.
Knowing that nothing will stop you.
You start to notice the force of the wind is becoming gentler.
Coming and going.
It starts to connect to the rhythm of your breath.
Inhale.
Exhale.
A gentle wind.
See the trees move gently in the wind.
The storm is passing.
And with a smile you start to lift your head to look up to the top of the mountain.
You can see a glimmer of sunshine.
You are coming closer to the clouds now.
You see them moving.
Seeing the shapes they make in the sky.
Different colours of clouds as the storm passes.
You look back down the mountain to see how far you have come.
And you are surprised at how much you have achieved.
In the distance you can see a group of animals looking up at you.
The clouds have completely disappeared.
The sun is shining.
And in the distance you can see a rainbow framing the top of the mountain.
The most beautiful rainbow.
Bright and vibrant.
You stand to look up at the rainbow.
And all of the beautiful colours.
Red.
Orange.
Yellow.
Green.
Blue.
Indigo.
And violet.
As you look up at the rainbow take a deep breath and visualise one of the colours in your mind's eye.
See the colour bright and vivid.
You reach the top of the mountain.
You feel happy.
Accomplished.
Knowing that you can climb any mountain.
Take a big inhale.
Hold at the top and let it go with a sigh.
Feel your body rooting to the ground.
No matter what comes the mountain is strong.
No matter what comes you are strong.
We will know.
All is well.
No matter what comes,
You are strong.
No matter what comes,
You are strong.
You are strong.
Starting to bring your focus back into your room again.
Taking a deep inhale and let it go with a sigh.
Just gently opening your eyes.
Thank you for practicing with me today.
I hope you have a wonderful sleep and a wonderful day.
Thank you for watching.
