Journey Down A Mountain Meditation

Welcome to this guided meditation as we journey down a mountain. Take a mindful journey down a mountain to a warm and comforting fire.

Enjoy the visualisations, breath awareness and mindfulness practices to help you relax or prepare for sleep.

The meditation will conclude with a gratitude practice.

Transcript

Greetings,

To this guided meditation where we journey down a mountain.

Before we begin our descent,

Let us prepare our body and mind for this experience.

Let us conduct three slow rhythmic breaths.

We will breathe in for a count of five,

Hold for a count of five,

Then release for a count of five.

Let's do one together.

Breathe in,

Four,

One,

Two,

Three,

Four,

Five,

Hold,

One,

Two,

Three,

Four,

Five.

Breathe out,

One,

Two,

Three,

Four,

Five.

Let's do that three times by yourself.

Next we will conduct a tense and relaxed practice.

Get into a comfortable position.

Don't worry if you can't do this for every body part,

Just do what you can for your body.

For each part,

Start with low tension,

Gradually increase into high tension,

Hold,

And slowly release.

Perform this tense and relaxed exercise as I guide you through the process.

Make a fist with your right hand,

Breathe in and slowly increase tension in your whole right arm,

Hold,

Then release on an out breath.

We will now move to the left arm,

Make a fist,

Slowly breathe in and tense your whole left arm,

Hold,

Then breathe out as you release.

We will now tense the whole body,

Make a fist with both hands,

Sit up straight.

On an in breath,

Slowly tense the whole body,

Starting with the head and neck,

Shoulders,

Torso,

And finally buttocks and legs,

Hold,

Then release and relax with a big breath.

Stretch and move any body part that needs it.

Take your time to get into a comfortable sitting or lying position.

Make any body adjustments you need.

We will now start the guided meditation.

As we journey down a mountain,

We will descend to a warm and comforting fire.

You stand at the top of a mountain and look over a vast valley.

You see a forest split by a river.

As you look below,

You spot your campsite nestled far away.

It radiates a comfort in tranquility,

Inviting you to a place of safety and well-being.

You're tired and long for the warmth of the fire.

Leave everything behind,

There is no need to carry anything with you,

Just release and let go.

Inhaling deeply,

The fresh air fills your lungs,

Bringing readiness and anticipation for the journey.

You have a final look from atop the mountain as the sun is setting.

You turn around first,

Looking right,

Then scanning all the way to the left.

You then focus straight in front of you.

Clouds cover parts of the sun and the sky transforms into a stunning blend of purples and oranges.

Suns begin their evening flight,

Silhouetted against the vibrant colours.

The landscape is gently illuminated,

Covered in a tranquil ambience.

As the sun continues to set,

You breathe in the sacred energy around you.

You feel peace and at ease with the world.

It is alive with creatures settling into their nocturnal activities.

You begin your descent down the mountain,

Placing one foot in front of the other with deliberate mindful steps.

You hear birds chattering in the trees,

Ferns lightly brush past your body,

Trees and bushes dot the landscape,

Bark and leaves crunch under your feet.

You breathe in the earthy goodness surrounding you,

A rich,

Damp and slightly musty smell.

In the distance you faintly hear the river and it appears as a winding ribbon weaving through the landscape.

As you look around,

The beauty of nature uplifts and deepens your sense of connection with the land.

All thoughts and worries melt away.

With each step downward,

You sense the earth releasing and dispelling all your stress and anxiety.

The further you descend,

The more profound your relaxation becomes and the clearer your mind feels.

As you continue your descent,

All thoughts drift away like fog.

You find yourself entering a state of tranquil mindfulness,

Where the mind is calm and free from distractions.

Your attention narrows to the simple task of placing one foot in front of the other.

You slowly navigate over rocks,

Around tree roots and along the trail,

Descending further into a state of mindfulness.

As you progress,

Your awareness shifts to your body and its energy field,

Feeling a pleasant heaviness settling within you.

You feel each step connect with the earth.

It feels like your energy is blending and harmonising with the beauty of the land.

You feel leaves lightly brush past your shoulder.

Your body relaxes and tension rolls off your shoulders and neck.

You feel the kiss of a light breeze as you become more aware of your body.

As you drift further into a peaceful state,

You sense the subtle energies surrounding your body.

This sensation is most pronounced on the soles of your feet,

As you step down one foot after the other.

In this moment,

Your awareness and connection with nature intensifies.

The sacred energy of this place fills you with wonder and gratitude,

Reminding you of the interconnection of all living things and the enduring magic of nature.

The wind rustles in the trees around you.

Bats are flying past.

Night insects begin their nightly chorus.

You take a deep,

Heart-centering breath.

It feels as if you start to float and glide down the mountain.

You smell wood smoke.

This reminds you of times of happiness,

Belonging and comfort.

You long to sit around and enjoy the fire.

As you continue down,

You are unsure if you are walking or floating.

You lose perception of time.

It feels as though you are dreaming.

You float down the mountain,

Surrounded by love and light.

Your body becomes heavy,

So heavy and relaxed.

You start to lose awareness of your body,

As you glide down through the forest.

You feel safe,

Happy and at peace.

You look around and are surrounded by the people that love you.

They are from the present,

But also from the past.

You perceive them as points of light.

They are protecting and energizing you as you float down the mountain.

You see the forest all around you.

It has a glowing,

Hazy quality to it.

Surrounding everything are bright,

Glowing auras.

The campsite is so close now.

You are unsure if seconds or hours have passed,

But it doesn't matter.

You are so happy,

Calm and relaxed.

You can now see the fire,

And smell the marshmallows cooking.

Your place beside the fire is warm and inviting.

Your loved ones help you float the rest of the way down.

You float down,

Down,

Down into the campsite.

You glide towards your spot near the fire.

You take your place and settle down.

You take a slow deep breath and sigh with contentment.

As you gaze into the flickering flames of the campfire,

A mesmerizing dance unfolds before your eyes.

Each crackle and pop resonates through the air,

Creating sounds that seem to sync with the movement of the flames.

The warm glow casts ever shifting shadows upon the surrounding trees,

Painting the night with an ethereal show.

As you sit beside the warmth,

You feel a primal connection to this ancient ritual of gathering around a fire.

The scent of burning wood fills the air,

Evoking memories of nights spent under the stars and stories shared among friends.

The flames leap and sway,

Their orange and gold hues dancing in a hypnotic display of light and heat.

Lost in the trance-like rhythm of the fire,

You find yourself drawn into its depths,

Captivated by its ancient energy.

Time seems to stand still as you watch the flames flicker and dance,

Casting a spell of peace and serenity.

As we sit by the crackling campfire,

Surrounded by its warmth and the tranquil night sky,

Let us reflect on the transformative power of gratitude.

In today's materialistic world,

It's all too easy to fall into the trap of always wanting more and comparing ourselves to others.

We often measure our worth by how we look,

Our possessions or achievements,

Overlooking the simple yet profound blessings that enrich our lives.

How can we shift our focus from what we lack to what we have?

There are so many positives in our lives that we can be grateful for.

How can we cultivate gratitude for the things that truly matter?

A place that brings you peace,

A special person in your life,

Or a small act of kindness.

Think of a place that makes you happy.

It could be where you witness the beauty of a sunrise,

A relaxing walk through a forest,

Or your home where you feel safe and protected.

Now think of a special person in your life.

Reflect on the moments you shared,

Their support and the love that binds you.

Feel deep gratitude for their presence and the joy they bring.

By focusing on these meaningful aspects of our lives,

We nurture gratitude within ourselves.

How can we extend this love and positive energy to others?

By expressing your gratitude openly.

When someone shows you kindness,

Let them know how much it means to you.

A simple thank you can make a big difference.

Write a note,

Send a message,

Or personally express your gratitude to someone.

Let them know how much you appreciate them.

As we sit by the campfire,

Let us reflect on the power of gratitude.

It can transform our outlook,

Deepen our connections,

And spread joy to others.

By embracing gratitude,

We can find contentment in what we have and create a more compassionate and loving world.

Let us relax and focus on the breath.

If your thoughts wander,

Gently bring your awareness back to the breath slowly coming in and slowly going out.

Sit back,

Get comfortable,

And take some time to think about the things you are grateful for and how you can share that gratitude with others.