Mountain meditation.
This meditation is guided by Elisa Riutta,
South Coast Mindfulness.
Welcome to this guided mountain meditation where we cultivate mindfulness and stability by visualizing ourselves as a strong,
Unwavering mountain.
Beginning by finding a comfortable seated position either on a chair or cushion and gently closing your eyes.
If you like,
You can also stand during this meditation.
Taking a moment to arrive in this space,
Setting aside whatever has happened or is happening outside of this room.
This is your time.
Embracing the intention to look after your body,
Your mind and your emotions during this practice.
Starting now by bringing your attention to your breath.
Noticing its natural rhythm as you inhale and exhale without trying to control or change it.
Allowing your breath to be an anchor.
Helping you maintain your focus on the present moment.
Now,
Bringing to mind the image of a tall,
Majestic mountain.
Visualizing its peak reaching high into the sky,
Its strong base rooted deeply in the earth and its slopes covered in lush greenery and ancient rocks.
As you continue to breathe,
Imagining that your body is becoming one with this mountain.
Your head represents the peak,
Your shoulders and arms the slopes,
And your legs and feet the strong,
Grounded base.
Feeling the sense of stability and strength that comes from embodying this mountain.
Maintaining this connection to your mountain as you become aware of the changing weather patterns around it.
Observing the clouds,
Rain,
Snow and sunshine.
That come and go.
Knowing that your mountain remains solid and unshaken by these external changes.
Similarly,
Noticing any thoughts or emotions that arise during this meditation.
Acknowledging their presence but remembering that like the weather,
They are temporary and ever-changing.
While your mountain self remains steadfast and grounded.
If your mind wanders or gets caught up in any thoughts or emotions,
Then you are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
You are not alone.
As you come to the end of this mountain meditation,
Taking a few deep intentional breaths,
Feeling gratitude for the sense of stability and strength that this practice has provided,
When you feel ready,
Gently opening your eyes and returning to the present moment carrying the unwavering presence and groundedness of your mountain self with you throughout your day,
Knowing that wherever you are,
Whenever you need a pause,
Mindful awareness is here for you.
To connect with yourself with compassion and understanding,
Feet on the ground,
One breath at a time,
May you go well.
