there are many temptations to organize our life around the experience of earlier trauma. it encourages us to seek inner stability and peace, even in the face of unpredictable change and chaos. bring your awareness to the sensations of your breath, and the gentle rhythm it is creating within you. sitting upright and with dignity — bring your attention to the surface beneath you and the support it provides. root your body into its strength and become aware of your connection to it — complete, whole, and in this moment, you are grounded by its unwavering resolve. a mountain with slopes that are both jagged and gentle; supported by a vast foundation, rooted deep in the bedrock of the earth. grounded in your posture, your head its skyward peak, supported by the rest of your form, granting you an awe-inspiring perspective of the landscape before you, behind you, and about you, which flows from your center into the distance horizon. from the top of your crown, down your neck, and into the balance of your shoulders, like cliffs, descending into your arms and forearms, and coming to rest in the valley of your hands.
the rhythm of your breath is all that moves you. moment by moment, in the mountain’s stillness, the surface teems with life and activity: snows melt, streams run down its face, trees and flowers bloom and die and bloom again as the wildlife returns and departs with the seasons. be the mountain, who will be called beautiful and inspiring, and dark and ominous, and knows that it is all of those things and less. which knows the sun by the warmth it brings on rising, and the stars by the way they show in a darkened sky. aware of the changes that each moment brings, around it and to it. still, as the seasons flow one into the other, and the air swirls from hot and cold, and the weather turns from tame to turbulent. in the same way, as you sit in meditation, you can learn to experience the mountain as a means to embody the same centered, unwavering stillness and groundedness in the face of all that changes in your life — over seconds, and hours, and years. through it all, be the mountain, and call on its patient strength and stability within you. there are many temptations to organize our life around the experience of earlier trauma.
become aware of the present moment by deliberately adopting an erect and dignified posture, whether sitting or standing, as though you are a mountain. allowing your eyes to close if that is possible or appropriate in this moment, otherwise keeping them open and in either case resting in an awareness of our inner experience. opening to your experience and asking: “what is my experience just now?” as though before you is a vast ocean, open and limitless. as best you can, note these thoughts as mental events, perhaps even becoming aware of their content and words. turning towards them and opening to any sense of emotional discomfort or unpleasant feelings. and now gathering and redirecting your attention to focus on the physical sensations of the breath just breathing itself. feeling the sensations of breath in the abdominal space, as it expands with each in breath and falls back with each out-breath. and now expanding the field of awareness around your breathing so that in addition to the sensations of the breath, it includes a sense of the body as a whole, your posture, and your facial expression. if you become aware of any feelings of discomfort, tension, or resistance, experimenting gently with breathing into them on the in-breath and breathing out from them on the out-breath.
perhaps feeling a softening and releasing with each out-breath. i feel it.” and now, as best you can, bringing this expanded, more spacious and accepting awareness to the next moments of your day, whatever circumstances you find yourself in, as it continues to unfold. the mindfulness exercises are one of the features available in the free living well app for iphone and android. i have studied and incorporated mindfulness in the world spiritual traditions, but still found information useful. negative self image of helplessness can be a problem that is overcome with imagination and belief that we are an intrinsic loved part of the whole universe and it would be lacking without us. it is more likely to become so than imagining you are always going to be a victim. i am theartistpgkimble.com check out the latest news, information and inspiration at the community page, together we can make a world of difference. we welcome donations and opportunities to work in partnership with individuals and organisations. supported by the queensland department of justice and attorney general and private donations.
this meditation is normally done in a sitting position, either on the floor or a chair, and begins by sensing into the support you have from the chair or visualize a majestic mountain, either one that you have seen or one that you create with your imagination. it can be alone or part of a mountain range. one of my favorite meditations is “the mountain meditation” by jon kabat-zinn. it encourages us to seek inner stability and peace,, mountain meditation script pdf, mountain meditation script pdf, 5 minute mountain meditation script, youtube mindfulness mountain meditation, palouse mindfulness mountain meditation.
the mountain meditation is a key component of the mindfulness-based stress reduction (mbsr) program, created by jon kabat-zinn. 11. mountain meditation become aware of the present moment by deliberately adopting an erect and dignified posture, whether sitting or standing, as though you the mountain meditation is designed to cultivate stillness and calm and to connect with our inner strength and stability in the face of challenges., mountain meditation jon kabat-zinn, short mountain meditation.
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