Reference: Mindfulness Meditation, CD Series 3, Jon Kabat-Zinn

Now letting your breath move through your entire body in whatever way feels natural for you. Through the entire length of your body. All of your muscles in a deep state of relaxation. And your mind simply aware of this energy, of this flow of breath. Experiencing your entire body breathing. Sinking deeper and deeper into a state of stillness and deep relaxation. Allow yourself to feel whole. In touch with your essential self in a realm of silence, of stillness, of peace. And seeing that this stillness is in itself healing. And allowing the world to be as it is beyond your personal fears and concerns. Beyond the tendencies of your mind to want everything to be a certain way. Seeing yourself as complete right now as you are. As totally awake right now.

Reference: Mindfulness Meditation, CD Series 1, Jon Kabat-Zinn

Reference: Mindfulness Meditation, CD Series 1, Jon Kabat-Zinn

Reference: Mindfulness Meditation, CD Series 2, Jon Kabat-Zinn

And now focus your attention on your neck and throat and feel this part of your body, experiencing what it feels like perhaps when you swallow and when you breathe. And then letting it go. Letting it relax and dissolve in your mind’s eye. Becoming aware of your face now. Focusing on the jaw and the chin, just experiencing them as they are.

Unfortunately, most human misery also has their root in the mind.

Now bringing your attention to your feet, becoming aware of whatever sensations are there. If you are registering a blank as you tune in, then just experiencing nothing. And as you breathe in, imagine your breath moving all the way down to your feet and then when you reach your feet, begin your outbreath and let it move all the way up your body and out your nose. So that you’re breathing in from your nose and breathing out from your feet. And when you are ready, letting your feet dissolve in your mind’s eye. Become aware of the shins and calf muscles and the sensations in the lower legs, not just on the surface but right down into the bones, experiencing and accepting what you feel here and breathing into it, then breathing out from it. Then letting go of your lower legs as you relax into the bed or mat. And moving now into the thighs and if there’s any tension just noticing that. Breathing into and out from the thighs. Then letting your thighs dissolve and relax.

Feelings nurture themindand make the mind develop.

Being here with whatever feelings and sensations come up in any moment without judging them, without reacting to them, just being fully here, fully aware. Totally present with whatever your feelings are and with your breath and a sense of your body as a whole. And again whenever you notice that your mind wandering off, just bringing it back to your breathing and your body as you sit here not going anywhere, not doing anything just simply being, simply sitting. Moment to moment, being fully present, fully with yourself.

– Who wouldn’t mind having some fun along the way.

And as you sit here, picturing in your mind’s eye as best you can the most beautiful mountain that you know or have seen or can imagine. Just holding the image and feeling of this mountain in your mind’s eye, letting it gradually come into greater focus. Observing its overall shape, its lofty peak high in the sky, the large base rooted in the rock of the earth’s crust, its steep or gently sloping sides. Noticing how massive it is, how solid, how unmoving, how beautiful both from afar and up close.

Everything is simplified & easy to understand for the beginner.

Perhaps your mountain has snow at the top and trees on the lower slopes. Perhaps it has one prominent peak, perhaps a series of peaks or a high plateau. Whatever its shape or appearance, just sitting and breathing with the image of this mountain. Observing it, noticing its qualities and when you feel ready, seeing if you can bring the mountain into your own body so that the body sitting here and the mountain in your mind’s eye become one. So that as you sit here you share in the massiveness and the stillness and majesty of the mountain. You become the mountain rooted in the sitting posture, your head becomes the lofty peak, supported by the rest of the body. Your shoulders and arms the sides of the mountain. Your buttocks and legs the solid base rooted to your chair. Experiencing in your body a sense of uplift from deep within your pelvis and spine, with each breath as you continue sitting, becoming a little more a breathing mountain, unwavering in your stillness, completely what you are, beyond words and thought. A centred, rooted, unmoving presence.