Before we go into the meditation,
Relax yourself,
Relax your body,
Relax your mind,
Relax your expectations or let them all go.
Open up to what is present in you,
Your body,
That's breath is moving,
Hearing sounds,
So you're opening up to the present moment in whatever way it shows up.
Maybe the next moment thoughts or emotions are coming up,
They're equally welcomed as we welcome,
See sounds coming or breath or bodily sensation or taste in their mouth,
Whatever other experience.
Notice that again in all meditations our interest is in the present moment,
Nothing else.
So it's very easy,
Very effortlessly,
We're being here and then we go into the visualization part of the meditation and you can imagine seeing a mountain,
The top of the mountain,
The size of the mountain,
How the mountain is rooted in the earth,
Stable,
Large,
Maybe massive,
Grounded,
Unchanged for many many years,
Maybe thousand,
Ten thousands of years,
It's there,
Being itself,
Without needing to do anything for it.
But everything around the mountain is constantly changing and moving,
So climate,
So in the winter the mountain might be covered with a white blanket,
Covered with snow or ice,
Or in spring it melts,
A and in summer things become drier or warm and in autumn possibly wetter and the weather changes again and also the nature and everything around the mountain,
The whole landscape is constantly in flux.
The mountain is remaining where it is,
Unmoved by the change around it.
You can,
As it were,
Become the mountain,
You link yourself with the qualities of the mountain,
So your head symbolizes the top of the mountain,
Your shoulders and your arms the sides of the mountain.
Now the mountain is rooted in the earth,
Symbolized by our feet touching the floor,
Our buttocks on the chair or a meditation cushion.
So we become a breathing body and a breathing mountain,
Stable,
Strong.
Then you can imagine that a lot of different weather might come towards,
Over,
Around the mountain.
Sometimes very calm weather,
Nearly no clouds in the sky,
Sunny,
But at other moments there might be stormy weather,
Dark clouds,
Rain,
Hail,
Thunder.
But the mountain remains stable,
Remains with itself,
Grounded,
Unmoved.
We can be like the mountain and let the weather inside of our minds,
In the form of thoughts and emotion,
Pass by.
And we are neutral to it.
So if it's positive emotions and feelings and thoughts,
We let them pass by.
And the same is the case for difficult emotions.
Which stands equal to darker weather and storms and lightning from the mountain.
The mountain is not interfering and we can be like the mountain.
The difficult emotions and thoughts just pass by.
The mountain knows that it's good enough and you are good enough.
It doesn't have to do anything to make it better.
You can use your breath if you feel like it.
On an in-breath you visualize the mountain,
You see it in your mind's eye.
And on an out-breath you link yourself with the qualities of the mountain.
Strong,
Stable,
Grounded,
Massive,
Unshaken.
And something else that comes up in you.
So on an in-breath you see the mountain in front of you and on an out-breath you say these qualities and link yourself with these qualities of the mountain.
On an in-breath you see the mountain in front of you and on an out-breath you align yourself with its strength,
Its unshakable qualities,
Stability,
Groundedness.
Or something else that resonates with you.
You can make the sentence shorter in.
You see the image out.
Strong,
Stable,
Big.
Something else.
And don't worry if your visualization is not as clear.
Maybe it falls away completely sometimes.
That's okay.
And if you want you can expand this visualization with not only aligning and linking yourself with the qualities of the mountain but also with the blue sky.
Total acceptance of the blue sky,
The allowance,
The space,
The freedom.
So whatever difficult situation comes your way.
You can welcome it.
The grounding qualities of the mountain and acceptance and spacious qualities of the blue sky.
You can do this for a few more moments.
And then you can leave this visualization behind you and finish the meditation by bringing your attention back to how you're sitting here.
Maybe following a few breaths.
And if you're ready to do so you can start to close the meditation.
