I will invite you all to go back to take very mindful of your seat,
preparing for a sitting meditation.
Just noticing the movements that you do to take your seat.
And start noticing the position that you are sitting.
Just noticing where you are sitting on a chair or in a cushion.
And noticing the sensations of pressure in your buttocks at the end of the spinal cord.
Noticing this part of the body.
And how it connects to the cushion on the chair.
Now you can invite your attention to explore your upper legs from the buttocks to the knees.
If you are in a cushion,
noticing that triangle formed by the buttocks and the knees.
And if you are sitting in a chair, moving your attention from your buttocks to the soles of your feet.
Noticing the sensations of contact with the floor of the soles of the feet.
Noticing that triangle formed by the buttocks and the soles of the feet.
And now allowing yourself and your body and your mind to connect to the ground.
To connect with the earth.
To connect with the ground and the earth through that triangle that you formed.
Noticing perhaps a sense of stability or instability.
And perhaps exploring every sensations of contact that you have in the buttocks and the legs and the knees.
But the buttocks, the legs and the soles of the feet.
Connecting, sensing to the ground.
Now you can invite your attention to go to the base of the spinal cord.
And start exploring the spinal cord from the bottom up.
Moving your attention through the lower back.
Noticing the arc in the lower back.
The middle back.
The upper back.
And then you can experience like someone is pulling you up from a string from the top of your head.
Moving up, sensing, noticing the stretching of the spinal cord.
And then allowing the spinal cord to rest on that triangle that you form.
Allowing that slowly, vertebra by vertebra.
Now you can find a sense of balance just by moving your head forward and backwards or side.
Noticing that place where you can sit effortlessly.
Your body is resting on your base.
The spinal cord is erect, resting on the base too.
Your whole upper body is resting on the base.
Formed by the buttocks and the knees.
And you allow your body, you allow the floor, the earth to receive your body weight.
You allow your body weight to rest on the earth.
Exploring every sensation of contact, the connection with the earth and its flow.
Allowing the body to breathe naturally.
Just allowing the body to breathe.
Allowing the breath to breathe by itself.
Noticing that the breath occurs by its own.
And there is nothing we need to do to breathe.
And there is nothing we need to do to be aware.
Just allowing the breath and allowing ourselves to be aware of your upper body breathing.
When connecting, experiencing, sensing.
A sense of groundness.
A sense of stability.
A sense of connection with the earth.
And now if we choose to, we can invite to our minds.
A picture, a memory, an image of a mountain.
This can be any mountain that you have been in.
Seen in pictures.
Any mountain that has caught your attention.
A full red sun vision is vivid for you.
It means something to you.
Just look and bring to your mind that mountain.
And start exploring that mountain.
What can you observe?
What can you notice?
What can you see in that mountain?
How is the base of the mountain?
How are the signs?
How are the peaks of the mountain?
How firm and stable is the base?
How solid and deep is its connection with the earth?
What can you see from the top of the mountain?
Can you picture these mountains being where it is?
Being as it is.
For many years.
Perhaps millions of years.
Just being there.
Stable.
Sitting still.
And things changing through time.
And the mountain there.
Still there.
Now we are going to invite the mountain to come to ourselves, to come and we bring it
and we sit, we become that mountain.
Our base is the mountain base, our arms and sides are the mountain sides.
The peak of the mountain is our head.
Perhaps we can start experiencing, sensing the stability of the mountain, the stability
of our posture, noticing the size of the mountain, noticing the size of our body, allowing our
arms to fall naturally from our shoulders like a curtain, noticing our head as the peak
of the mountain, seeing clearly to any direction, being able to see the sky, the horizon.
When experiencing sitting still, sitting quietly, sitting with a deep acceptance and recognition
of what is, what are the changes that happens around us?
We can observe the changes that happen to the mountain during the seasons.
Perhaps noticing the spring, where the snow, the ice in the peak of the mountain's pose,
noticing the water running through the sides of the mountain.
And we start seeing the vegetation coming back, the leaves in the trees, the animals coming
back to life.
Noticing all those changes.
The mountain sits still, with an unmovable, with an unshakable presence.
The mountains notice quietly.
We stare for every change.
Still, quiet.
Now we can observe the arrival of summer, perhaps noticing the increase in vegetation.
A lot of the activity in the size in the whole mountain, the green in the trees, noticing the rain, noticing the animals, and the mountain sits still.
And waving with an unshakable presence, sitting still and quietly like a mountain
Now we can start noticing the arrival of the fall.
Noticing the lowering of the temperature.
Noticing the leaves falling from the trees.
Noticing the animals starting to move less to leave, to find their homes.
And the mountain sits still, quietly, with an unshakable presence.
And perhaps with a kind awareness towards whatever is happening.
Just sitting still, quietly, like a mountain.
Now we observe the arrival of winter, we can notice the trees without leaves, we can notice
the shorter days, the snow on the peaks and sides of the mountain, the lack of activity,
the minimal activity of animals around the sides of the mountain, and the mountain sits
still quietly with an unshakable presence, just kindly notice and observe what's happening.
And as the mountains move still through changes and changes in weathers and patterns, we
can also experience different types of changes and storms.
Perhaps we can move through the storms of thoughts, having plenty of thoughts, different types
of thoughts.
Thoughts that can generate fear, thoughts that can generate anger, thoughts that can associate
with joy and peace.
And perhaps we might connect, experience those thoughts, sitting still, sitting quietly, with
a mountain.
We can see that acceptance coming from awareness, coming from a kind awareness.
We can experience them sitting still, quietly, like a mountain.
Or we can experience different storms of emotions and feelings, anger, fear, peace, joy.
We can notice them, sense them, sitting still, sitting quietly, sitting with a deep acceptance that grows from a kind awareness of what is, experiencing an unshakable presence for whatever is happening.
We can experience it sitting still, sitting quietly, sitting kindly, in awareness, like a mountain.
Perhaps we can experience every day from this place of stillness, experiencing the morning
when we raise. We can be sleepy, we can be rushed, perhaps trying to move quickly to prepare
the breakfast for the family, for the kids. Perhaps being in a rush, in a hurry to make
time, to arrive in time. And perhaps we can connect with this, we can sense this from a
place of stillness, quietness, a place of deep acceptance and recognition.
Experience it sitting still, quietly, like a mountain.
And then we can arrive at work,
noticing and connecting with the challenges of the day.
Perhaps a difficult day ahead of us.
Perhaps a not so difficult day.
Whatever it is.
You can just experience in this, from this place of stillness.
Or from this place of quietness.
Being aware of whatever it is, as it passes by.
Sitting still, quiet, like a mountain.
And then perhaps we can arrive at lunchtime, a break from the day, perhaps a
to be a quick lunch.
We can observe this time, we can observe this moment from this place of stillness, from this
place of quietness, from this place of awareness, of kind awareness of whatever it is, sitting
still and quiet like a mountain.
And then we can see the arrival of the afternoon and the evening when we return home.
And perhaps we return to a quiet and nourishing day that day.
Or perhaps it's the day of difficulty, of challenges, whichever that is.
And we can connect with it from this place of stillness.
From this place of quietness.
Recognizing them as it is, as they are.
In peace.
With a kind awareness.
Sitting still and quiet like a mountain.
And now we are going to invite our attention to let go of that mountain.
And we are going to invite ourselves to allow ourselves to sit still in this place, quiet.
Kindly aware
of deep recognition and acceptance connecting with our experience with whatever it is from
this place of deep awareness and kindness. I will invite you all to sit in this place
sit like a mountain quiet kindly aware accepting whatever it is that they stop.