Mountain Meditation: Creating a Mindful Moment

Leave the first response December 13, 2009 / Posted in Meditation, Mindfulness

Photo by tochis

Photo by tochis

I have the pleasure of working with Karen Sothers since the turn of the century.  Karen teaches the Mindfulness Based Stress Reduction Program (MBSR) and masterfully and mindfully guides patients and participants at the Scripps Center for Integrative Medicine (SCIM) through Yoga. Her practice and teaching ability has impacted all those whose lives she has touched. I am pleased to be numbered among them.

Here is a short meditation to guide you over the holidays:

Mountain Meditation
Karen Sothers, M.Ed.
Like a mountain that just “sits” unmoved and undisturbed by changes in weather and seasons, you can embody the same stillness and calmness during challenging times. Allow the mountain to remind you of the resiliency that resides within you.

1: Find a comfortable and quiet place to sit with your back straight.

2: Close your eyes and take three deep and slow breaths.

3: Continue breathing slowly – in and out – from the base of your spine and into your heart.

4: As you breathe in, imagine you are breathing in the strength and resiliency of a mountain.

5: As you breathe out, imagine you can weather any storm.

6: Repeat this breath cycle for 10 minutes or more.

Allow distracting thoughts or sounds to be a reminder to come back to the meditation. Set a timer so that you don’t clock-watch.

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