Hello,
My name is Natalia and I will guide you through Mountain Meditation.
This meditation will focus on creating a sense of feeling more grounded,
Stronger and more resilient to the changes around and within you and hopefully will help you to boost your self-confidence and self-belief.
Now find your comfortable position,
Preferably seated either on a cushion,
Meditation stool or on the chair.
Take some time to wiggle your shoulders,
Move your body until you can find complete stillness and remain here for the duration of this meditation.
Lengthen fully through the crown of the head,
Relax the shoulders and allow the shoulder blades to slide down your back.
Soften the gaze or close your eyes completely and come to your breath,
Your effortless breath and follow the journey of your in-breath and out-breath.
Notice the equality of the air as it enters the body and when it leaves the body,
Noticing the subtle gentle movements of the chest rising and falling as you breathe.
And as you sit here,
Become more aware of the space that is in front of you,
Of the space that is behind you,
The space that is on your right and on your left and the space that is beneath you and also the space that is above you.
And now bring an image of a mountain to your attention,
To your awareness.
It can be a mountain that you visited in the past or an imaginary mountain or the mountain you'd like to visit at some point.
And notice the shape of this mountain.
Are there many hills or is there only one prominent peak?
Are there sharp steep slopes or very gentle,
Soft,
Shallow slopes?
Is this a lavish mountain covered with the trees full of life or is this a desert mountain with the bare slopes?
Can you see any streams running down the slopes creating rivers full of fish and valleys full of trees and the birds?
And now as you see this mountain grounded and completely still,
You can see the sun shining at the top of its peak or its numerous peaks and the light is gently sliding down the slopes and you can hear the birds singing.
See the crows flying at the top of the peaks but slowly you start noticing a few gentle raindrops and the raindrops now turn into a cloudy sky and the sun disappears and full heavy rain comes down and you see the water rushing down the slopes but this mountain remains still,
Remains grounded and the sky slowly becomes dark and you see the first stars appearing in the skies and the moon comes out and lids the sky and you see the silver light sliding down the slopes of this mountain.
The day became night and now you become this mountain.
You are this mountain that you held the image of in your mind before you closed eyes.
Your head is the peak of this mountain and your shoulders and the arms are the slopes and you,
The mountain,
Sit here grounded and still in the dark and patiently waiting until the sun comes out again,
Until the clouds disappear,
Until the sky is brightener,
Maybe even the rainbow makes an appearance and the birds are singing again and the streams of water are happily running down the slopes of the mountain.
But here comes the wind and the weather changes again but this mountain remains still and grounded and calm regardless the weather.
And as the time passes,
The seasons change.
The awakening of the spring when the blossoms come out and the birds welcome every day with the beautiful singing becomes a summer,
Warm and full of joy.
But the summer will slowly become an autumn when the greens of the forest turn into copper,
Rust and orange and leaves will slowly fall off your trees.
But you,
The mountain,
Remain grounded,
Dignified,
Completely resilient to the changes of the weather.
And after the autumn,
Winter comes with its storms,
The snow,
The cold and the lack of food,
With its dark skies,
The short days.
But you,
The mountain,
Know now that after the winter,
The new life of spring will come again and the sky will become brighter,
The air will become warmer and the grass will grow again and the mountain will still sit here tall,
Calm and grounded as the weather around the mountain changes,
As the seasons change.
And so does your life.
But no matter what seasons in your life you are living,
You know that you are now grounded,
Calm and resilient.
And slowly return back to your breath.
Breathe in deeply,
Breathe out calmly.
Slowly become aware of the space,
The sounds,
The smells around you.
And when you feel ready,
Open your eyes and welcome back to your day.
Thank you for listening.
