Currently being in the mountains and enjoying the crisp fresh air as well as the snow, I thought it’d be a good moment to remind myself of the mountain meditation from Jon Kabat-Zinn . The purpose of this meditation is to become grounded and access our inner strength and stability when faced with stressful and/or challenging circumstances, both internal and external.
Even for people not used to practice yoga, meditation, mindfulness or other techniques, sitting (or simply standing) still and visualizing the image of a mountain can be very strong and powerful.
So here it is, first a short description taken from Psychology Today and then a link to a nice and free audio version. Enjoy, breathe and be!
The Mountain Meditation
This meditation is designed to last about 20 minutes but can be shortened or extended based on the practitioner’s preference.
Sit down in a comfortable position on the floor or in a chair. After following your breath for a few moments, imagine- in vivid detail- the most beautiful mountain you know of and resonate with. Envision its various details and stable, unmoving presence grounded in the earth.
After a few minutes of developing and holding this clear image in your mind, imagine bringing the mountain inside yourself and becoming the mountain. Imagine yourself sitting in stillness and in calm, simply observing and resting unwavering as the various weather patterns, storms, and seasons pass before you.
Just as a mountain endures constant changes and extremes, we also experience various thoughts, emotions and life challenges. Imagine viewing these experiences as external, fleeting and impersonal events, akin to weather patterns.
Feel yourself unwavering and rooted in stillness amidst the constant change of your internal and external experience.
And here a link to an audio recording you might want to listen to: mindfulness for students