Mountain Meditation Script
This is a beautiful guided meditation that you can use to find groundedness, peace, and well-being. Regularly returning to this practice will help you to navigate the often violent storms of life by learning to connect to your essential self through the guided imagery in this meditation practice.
The Mountain Meditation was first created by Jon Kabat-Zinn, who was one of the pioneers of mindfulness meditation globally. He is internationally known as a meditation teacher, author, and researcher in mind/body medicine and as the founder of Mindfulness-Based Stress Reduction (MBSR).
Jon Kabat Zinn is the creator of numerous meditation practices and mindfulness exercises encouraging us to seek peace from the chaos of the outer world in the deeper silence of our own minds.
What is Mindfulness?
Mindfulness is the ability we all contain within us to be fully present in any given moment no matter what we are directly experiencing at that time. It is the ability to tune into our surroundings and simply be present.
As Jon Kabat-Zinn himself says:
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally.”
When we are being mindful, we are not caught up in worries of the past or anxiety about the future. We are able to experience everyday life through the present moment. It is an incredible thing to be able to do but it does take some effort to remain disciplined.
The wonderful thing about a mindfulness practice is that it is available to us in each moment of everyday life. Whether that be a moment taken for a deep breath to pause and think before rushing to the next activity, practicing a body scan meditation, or following a guided meditation script.
Integrating mindfulness into our lives can help us to weather changes and allow for all things to simply exist, be they moments of drabness or moments of joy. Mindfulness teaches us to diffuse the negativity of a moment by simply being aware of it’s changing nature and therefore letting go of any strong emotions or reactions around it.
Mindfulness meditation offers us wonderful tools for a peaceful, happy life. Practicing mindfulness meditation can be the antidote to so much of the bombardment of fear and chaos stirred up by the outer world, particularly during the last few months surrounding the COVID pandemic.
How to Follow this Guided Meditation?
You do not need any specific knowledge to practice this mountain meditation, simply your presence and an open mind is enough.
You also don’t have to have been practicing meditation previously although you may find it easier to be still and access a quieter state of mind if you have some experience of sitting to meditate.
This meditation involves visualization, which is not difficult at all, everyone can visualize! One of the most beautiful things about meditation is the fact that it is accessible to all of us.
Mountain Meditation Guided Meditation Script
Find yourself in a comfortable position, ideally sitting upright on a chair with your back straight and supported and your feet flat on the ground. You can rest your hands in your lap. Try to find a posture that is relaxed yet poised so that you feel comfortable and also alert. Let your shoulders relax and close your eyes.
Begin by taking a deep breath in and releasing the out-breath with a sigh. Settle into the space around you. Feel the support of the chair beneath your seat and behind your back. Pay attention to the sensations of physical contact of your body on the chair and feel that support.
Sense the deep stability of your physical self sitting here today.
Now allow your breaths to come and go naturally without trying to change or regulate them. Simple observe your inhalations and exhalations as you sit here, allowing your body to be completely still. Feel a deep sense of being whole and complete in this moment. Connect to a state of empowered dignity, poise, and unwavering stillness. Breath here gently.
Now, bring into your mind’s eye, a majestic and beautiful mountain. It can be a mountain you have seen in real life, in photos, or one that you are imagining now. Hold the image of the mountain’s magnificence and observe its details. Allow the image of this mountain to clarify in your mind.
See it’s beautiful peak stretching into a giant, clear sky. Notice it’s overall shape, the steep or curving slopes, and feel the magnitude and presence of this wonderful colossal mountain before you in your mind’s eye.
Notice if it is covered in white snow at the top, or if green trees grow along its base or lower slopes. Observe where it is jagged and steep and where it may be gentle and undulating. Perhaps there are waterfalls flowing from its crevices or meadows and lagoons high up where you cannot see.
Whatever you see, simply sit and observe it. This mountain is a solid, beautiful, majestic, and unmoving monument to nature.
Now, with a breath in and out, begin to feel that you share the wonderful majesty of the mountain before you. See if you can connect to its stillness in such ways that you feel the mountain in your own body, and you sitting here and the mountain that you see become one and the same.
Become the mountain. Feel that foundation within your own being.
Share in that grand stillness and feel yourself rooted in your chair, your groundedness is as calm and steady as that wonderful mountain.
Your head is the peak that lifts towards the heavens, and your legs and feet are the solid base, supporting everything else. Be still, centered, and calm. Find that core of strength within you. Your gentle breath the only thing that moves.
Be the mountain.
Be the same as this mountain, witnessing as the sun travels across the sky, as day becomes night and night returns to daytime. Witness as the weather changes and the mountain remains the same, unmoving, calm, and majestic and with that unwavering stillness.
Be like the mountain. Let your own periods of light and darkness come and go just as the mountain experiences sunlight and shade, daylight and moonlight, winds, and rain. Allow the seasons to change and the violent storms of life to rage around you, while you remain the calm, stable, and still presence that is your essential self.
When we become the mountain in our meditation practice, we connect to an enduring stability that is both its strongest characteristic and our own. The mountain just is, and it has much to teach us with its strength, silence, and wisdom. Like the mountain, we can learn to experience the changing nature of life, of our minds and bodies, and the greater world around us with patience and serenity.
When we embody the mountain like this, we learn how to approach our lives with equanimity and mindfulness. We learn to accept the weather of our own lives, just as the mountain accepts the natural weather it experiences, without trying to hold it back or control it. Simply letting it be.
Remind yourself of this peaceful stability each time you finish this practice and return to everyday life. You are practicing what it is to sit mindfully with wakefulness and inner resolve and it will serve you in tremendous ways going forward.