Mountain Meditation (Grounding)

This Mountain Meditation is a guided visualization with nature sounds in the background. This practice encourages inner stillness and groundedness throughout all that changes in our internal and external worlds. I have adapted this practice from Jon Kabat-Zinn's version. Enjoy!

Transcript

Welcome,

Thanks for being here today and showing up for yourself.

My name is Jay and today I have the pleasure of leading you through one of my very favorite meditations which is called the Mountain Meditation.

It's a visualization practice and it always helps me to feel grounded and centered and I hope to be able to help you find a sense of that today as well.

So without further ado let's begin our meditation today.

This meditation is normally done in a sitting position either on the floor or a chair and begins by sensing into the support you have from the chair or the cushion,

Paying attention to the actual sensations of contact,

Finding a position of stability and poise,

Your upper body balanced over your hips and shoulders in a comfortable but alert posture,

Hands on your lap or your knees,

Arms hanging by their own weight,

Stable and relaxed.

Taking a breath in and sensing into your body,

Feeling your feet,

Legs,

Hips,

Lower body,

Upper body,

Feeling into your arms,

Your shoulders,

Your neck,

And into your head.

Just letting go of any built-up tension that you feel in the body.

And when you're ready,

Allowing your eyes to close and bringing awareness to breath,

Where are the physical sensations of the breath?

Feeling each breath as it comes in and goes out,

Letting the breath be just as it is.

No need to try to change it or regulate it in any way,

Just allow it to flow easily,

Naturally,

With its own rhythm and pace,

Knowing you're breathing perfectly well right now,

There's nothing for you to do.

Allowing the body to be still and 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.

And 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's crust,

Its steep or gently sloping sides,

Noticing how massive it is,

How solid,

How unmoving,

How beautiful,

Whether from afar or up close.

Perhaps your mountain has snow blanketing its top and trees reaching down to the base or rugged granite sides.

There may be streams and waterfalls cascading down the slopes.

There may be one peak or a series of peaks or meadows and high lakes.

Observing it,

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.

So that as you sit here,

You share in the massiveness and the stillness and 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 affording a panoramic view.

Your shoulders and arms become the sides of the mountain.

Your buttocks and legs,

The solid base,

Rooted to your cushion or 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.

And as you sit here,

Becoming aware of the fact that as the sun travels across the sky,

The lights and shadows and colors are changing virtually moment by moment in the mountain stillness.

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 abiding all change.

In summer,

There is no snow on the mountain except perhaps for the very 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 and shrouded in clouds or fog or pelted by freezing rain.

People make come to see the mountain and comment on how beautiful it is or how it's not a good day to see the mountain,

That it's too cloudy or rainy or dark.

None of this matters to the mountain,

Which remains at all times its essential self.

Clouds may come and clouds may go.

Tourists 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,

It just sits,

Being itself.

At times,

Visited by violent storms,

Buffeted by snow and rain and winds of unthinkable magnitude.

Through it all,

The mountain sits.

Spring comes,

Trees leaf out,

Flowers bloom in the high meadows and 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,

By what happens on its surface,

By the world of appearances,

Remaining its essential self through the seasons,

The changing weather,

The activity ebbing and flowing on its surface.

In the same way,

As we sit in meditation,

We can learn to experience the mountain.

We can embody the same central,

Unwavering 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,

Activity and inactivity,

Our moments of colour and our moments of drabness.

It's true that we experience storms of varying intensity and violence in the outer world and 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.

Even our appearance changes constantly,

Experiencing a weather of its own.

By becoming the mountain in our meditation practice,

We can link up with 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,

Equanimity 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 its strongest characteristic is impersonal.

The weather of our own lives is not to be ignored or denied.

It is to be encountered,

Honoured,

Felt,

Known for what it is and held in awareness.

And in holding it in this way,

We come to know a deeper silence and stillness and wisdom.

Mountains have this to teach us and much more if we can let it in.

So if 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 to remind you of what it means to sit mindfully with resolve,

Wakefulness and true stillness.

So in the time that remains,

Continue to sustain the mountain meditation on your own in silence,

Moment by moment,

Until you hear the sound of the bell.

The sound of the bell.

Reviews

Always love this foundational practice. Thank you J.