5.24.2013

Mind & Body Wellness: How to Do Mountain Meditation

mountain meditation sitting mindfulness techniques relaxation
mountain meditation

The birds have vanished into the sky,
and now the last cloud drains away.

We sit together, the mountain and me,
until only the mountain remains.
- Li Po

The Mountain Meditation (20 – 30 Minutes)

  1. Mountains are a place of spiritual guidance and renewal.
  2. Sit cross-legged on the floor. In this posture you feel more like a mountain.
  3. Picture the most beautiful mountain you can imagine. Notice its shape, qualities, snow, trees, type of rock, etc. Hold the image of the mountain in your mind’s eye.
  4. Bring the picture of the mountain into your body. You are the mountain. See your spine as its central axis, your head the peak, your shoulders and arms the sides of the mountain, and your legs are the base.
  5. See yourself as a breathing, unmoving mountain.
  6. Watch how the sun travels across the sky and changes the light and qualities of the mountain. Observe how the seasons change, animals come and go, and people walk on the mountain. The mountain sits unmoved and unattached to the changes on the surface. The mountain is always calm.
  7. Hold this image in your mind, and embody the same unwavering rootedness while changes happen in your life. Learn to sit and face adversity with stillness.
  8. By becoming a mountain you connect with your inner strength and stability.
  9. Try to carry the mountain image with you in daily life after your meditation.

To have me facilitate a workshop or retreat on meditation and mindfulness, visit my Web site by clicking here. 

Adapted from Wherever You Go There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn.

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