The Mountain: A Simple Meditation of Body Awareness & Centering

A while back I posted an article about body scanning which is a simple exercise that I use to check in with my body and come back into a more centered space. I have found it very helpful in the times when I’m having my ADHD moments and in times where my anxiety comes to rear it’s ugly head.

Recently, I came across another helpful meditation that I’ve been using called The Mountain. It’s in the book Getting Clear: Body Work for Woman by Anne Kent Rush. I will say, this book was written in the 70s, so some of the content is geared towards female anatomy but a lot of what she shares can be used by anyone. So the Mountain, here is how it goes…

• Find yourself a quiet space (or not. I was traveling once in Japan and was in Shibuya Crossing in Tokyo during the morning rush hour. I saw a man in his business suit sitting cross-legged just outside the train station in the middle of absolute chaos deep in meditation. His inner peace in such a time and place took me aback. I had never seen such a thing.)

• Like the man in Shibuya, sit comfortably cross-legged and visualize a mountain and how it makes you feel. What does it look like? Is it tall? Is it heavy and made of rock and earth? Now imagine you are the mountain.

• Would you feel large and unmoving? Connected to the earth? Sitting without strain where the lower part of your body is anchored and the upper part of your body has comparatively little weight.

• Take a few deep breaths into your mountain space (as many as you need) and then slowly stand up. Allow your weight to be evenly distributed on both feet and through your legs, sink toward the ground.

• Experiment walking as a mountain. Drawn to earth, steady, strong, and powerful. Nothing can knock down a mountain.

Try this and ask yourself, “is this different from how I usually sit and move?” Try this exercise when you are feeling weak or scattered.