Mountain Meditation
Uploaded by
ScribdTranslationsMountain Meditation
Uploaded by
ScribdTranslationsMountain Meditation
Welcome to a guided meditation exercise designed to connect with the
serenity and inner strength here and now.
The image of the mountain is a very powerful medium. We are going to work on the
presence and serenity.
Sit in a comfortable position, with your spine straight. Let your
body keep the intention of remaining alert and in the present. When you are
Alright, let your eyes close if that feels comfortable for you. If you choose
keep them open, let them rest with a gentle gaze downwards.
Andnow,allowyourattentiontorestonthesensationofbreathingthat
flows naturally in and out of your body.
When you are ready, bring to your mind the image of a mountain. Choose the mountain.
more beautiful than you can imagine. Focus on the image allowing yourself to
make it clearer. Note its general shape: its lofty summit in the sky,
broad base set on the ground, the steep or gently sloping hillsides.
Notice how solid it is, how immovable it is, how beautiful it is. Realize that
its outline and its shape. Perhaps your mountain has snow at the summit and trees in
the slopes. It may have a prominent peak; perhaps it has several peaks or
a high plateau. In any case, just sit and breathe with the image.
from this mountain, observing its qualities.
When you are ready, try to bring the mountain to your body in such a way that your
body-sitting-and the mountain of your mind become one. From this
while you remain here sitting, you become the mountain: your head
it becomes the high peak, your shoulders and arms on the slopes of the
mount, your glutes and legs on the solid base set on the cushion or on your
chair. Experience in your body the sensation of rising from the base of the
mountain, along your spine. With each breath, become more
and I am in a mountain that breathes, resolved in your tranquility, being fully
what you are, beyond thoughts, a centered, rooted presence,
inalterable.
As the sun crosses the sky each day, light, shadows, and colors go
changing moment to moment, while the mountain, simply,
it remains. In the tranquility of the mountain, the seasons flow into one another and
The weather changes from one moment to another, from one day to another. But the calm remains.
through all the changes. In summer there is no snow, except, perhaps, in the
summits. In autumn, the mountain can wear a dress of bright colors. In
winter, a blanket of snow or ice. In each season, it can change; it can
finding wrapped in snow or clouds or pelted by hailfall.
People may come to see the mountain and feel disappointed if they don't succeed.
See it clearly or they might comment on how beautiful it is. And, through everything
There, in sight or invisible, the mountain simply remains. Solid and unchanging.
Sometimes visited by violent storms: snow, rain, and winds of inconceivable
magnitude. In the midst of all this, the mountain remains indifferent to what is happening.
on the surface.
As you hold this image in your mind, you can incorporate that same
immutable tranquility, that solidity in the face of everything that changes in your life, during
seconds, hours, and years. In our meditation practice and in our lives,
we constantly experience the variable nature of mind and body and everyone
the changes of the outside world.
We experienced our own methods of light and darkness. We experienced
storms of different intensity and violence in the outside world and in our
minds. We endure periods of darkness and pain as well as moments of joy.
Even our appearance constantly changes, just as the mountain experiences
an erosion process.
By becoming the mountain in this meditation, you can reach to touch those
qualities of strength and stability, adopting them as your own. You can use
your energies to support your efforts to find in every moment the
mindfulness. It can help you to see that your thoughts and
feelings, your worries, your emotional storms and crises, everything that
It occurs to you, it resembles the weather in the mountain. We tend to take it in a way
personal but, like the weather, is impersonal. By staying that way, we arrive
to discover a silence and a wisdom deeper than we could imagine,
right here, in the midst of the storms. The mountains can teach us that if
we know how to go listen to them.
In the last moments of this meditation, continue sitting with this image of
the mountain, incorporating its roots, its tranquility and majesty.