Imagination Meditation: Snowy Mountain

Enjoy a 15-minute guided winter meditation. Visualize your body moving easily, like water, without limits. Then, we'll imagine ourselves on a silent snowy mountain. (For best quality, use headphones.)

Music Credit: "Gaia" by Chris Collins of Indie Music Box

Transcript

Welcome to Imagination Meditation,

I'm Diana.

Today on our Imagination Journey,

Let's quietly observe a peaceful snow-covered mountain view on a beautiful winter day.

Go ahead and sit comfortably.

Let your back support you,

Nice and tall.

Roll your shoulders down away from your ears.

Open up your chest.

Place your hands wherever feels most comfortable,

Be it in your lap or by your sides,

Folded together,

Whatever you like.

Take a moment to relax your whole body.

Go ahead and close your eyes.

Let's take a nice cleansing breath together.

In and out.

That feels nice,

So let's do it again.

In and out.

Go ahead and take a few more nice deep breaths.

Now,

As you feel more at ease,

Take a moment to relax your face,

Your facial muscles.

Let your brows come to neutral.

Release your jaw.

Maybe open and close your jaw if that helps you to relax.

Go ahead and move your head from side to side to help limber up and relax your neck.

Take a moment to roll your shoulders forward and back.

Feel free to stretch out your arms.

Take a nice long stretch and feel your body relax and melt.

Let's take another breath.

This time,

When you breathe out,

Noticeably let go of any tightness in your body.

Imagine your body now feels fluid,

Able to easily move however you'd like.

No limits to mobility,

Only ease of movement.

Imagine your body is like water.

Feel free to sway slightly in your chair and feel the water within your body as it ebbs and flows calmly and gently.

Your body is comprised mostly of water.

Feel that water within you.

Let it help you to become fluid.

Imagine the water moving within your body,

Moving easily between your organs and your muscles and your cells.

Everything moving easily just as it should.

Let this water in your body nourish you and restore you.

And just notice a feeling of relaxation in your muscles.

Enjoy this fluidity in your body.

Now let's take a few nice long breaths of air,

This relative of water,

And let it fill your lungs with its coolness,

Flowing in and bathing your insides in tranquility and vitality.

Feel the air,

Sweet and calm,

Cascading through your chest as it's then carried from your lungs all throughout your body to nourish all your cells.

Just stay with the air for a few more moments,

Following its journey into your body and throughout.

And now that we're feeling more relaxed in the body,

Let's take our mind on an imaginary journey.

We find ourselves on a small hilly crest,

All covered in freshly fallen snow.

It glistens and sparkles as the sun's rays glint off its surface,

Completely untouched,

Flawless like glass,

Powdery white beckoning to you.

You reach down to touch it,

Your hand covered in a soft mitten to protect your skin.

The snow moves effortlessly when you touch a palm to it,

Leaving behind a single handprint.

Maybe you place your fingers in the snow and brush it from side to side,

Leaving a slight path,

A slight imprint.

The white powder absorbs every single impression,

Quietly and peacefully.

We look around.

To one side we see a valley with small country homes nestled within it.

The houses look almost like doll's homes,

Quaint,

Cozy,

Comfortable.

Bright colors adorn each set of window shutters,

Each little front door,

Each charming picket fence.

Each yard is covered in a light blanket of snow,

Each rooftop crowned in a frozen white.

Now to the other side,

Look up and see a white peak in front of you,

A majestic mountain all covered in snow.

The white surface just sparkles in the sunlight.

The outline of the mountain top against the blue sky is crystal clear.

One gigantic peak rises up in the sky,

Surrounded by other,

Smaller summits.

It stands alone,

Strong,

Unmoving,

Silent and towering.

The tallest object in this entire natural space.

Notice the details on the mountain's face.

Observe how the color of white segues and is speckled with various shades of grey from rocky crags in the mountainside.

The whiteness is broken up by these swaths of grey.

Some may appear to be a pale blue in the light,

Others may be a darker color even close to black.

Picture the mountain,

Every detail in your mind's eye,

Just letting it form before your eyes,

Whatever comes naturally.

Is the mountain less snow covered on one side or the other?

Do you see more grey rock peeping through the snow on the left side or the right?

Or is it almost unscathed,

A beautiful full white shawl of snow completely spread out across the mountainside?

What does the summit look like?

Is it entirely covered in snow,

Not a speck of black in sight?

A glistening white carpet completely untouched?

Or do you see anything peeking through?

Notice the textures present on the mountainside,

The rockiness of the surface or even underneath the snow,

What this texture might look like.

Are there any indentations in the snow?

Observe the snowdrifts that may have formed on either side of rocky outcroppings,

Just gaze over the mountain surface.

Notice how non-uniform it is,

Even with the snow hiding the severity of its features,

Gentle ups and downs may still be seen.

Now take a listen to whatever sounds may be around you on this mountain top.

For the most part,

The snow absorbs all sound,

But here and there,

Maybe you hear the gentle patter of snow as it falls off of nearby tree branches.

If you keep listening,

Maybe you hear a soft sound of movement in the sky above you,

Maybe a white snowy owl circling the skies.

Notice its flight,

How it glides serenely along the breeze,

Barely flapping its wings,

Letting the air lift it upward.

It flaps once,

Twice,

Just enough to stay afloat on the wind.

Then it disappears over the side of the mountain.

Take another few minutes to just gaze over this landscape,

Taking it all in.

The white blanket all around you,

The snowy mountain peak,

The cozy tiny homes in the valley below.

And looking back up to the crest of the mountain top,

Breathe in this winter air,

Cool and chilling.

Take a few more moments here.

Busy Spanish Lun Present weekend Books And now as we make our way back to the physical room in which you reside,

Let's take a nice deep breath in and out.

Feel free to move around in your seat a bit,

Adjust your back,

Notice your body as it makes contact with the chair and the floor.

Go ahead and give your arms and legs a nice stretch,

Letting them feel movement again,

Maybe open and close your hands.

Let's take one last nice deep breath in and out.

And whenever you're ready,

Feel free to open your eyes.

Thank you for joining me for today's meditation.

I hope at this time you find yourself relaxed and at peace.

Until we meet again.