So just taking a moment to settle

in here for this meditation.

And when you're ready, if you

care to, just closing the eyes.

And bringing your attention

to the flow of your breathing.

Feeling each in breath

and each out breath.

And as you sit here, just

picturing in your mind's eye

as best you can, a mountain.

Maybe one that you've seen

before, or you can imagine one.

Just holding the image and the feeling

of the mountain in your mind's eye.

Noting its qualities, the qualities

of stillness and steadiness.

And seeing if you can get a sense

now of bringing the qualities of the

mountain into your own mind and body.

Having a sense of becoming

one with the mountain.

And becoming aware, as you sit

here, of the fact that as the sun

travels across the sky, the light

and the shadows and the colors are

constantly changing, moment by moment

in the mountain's granite stillness.

Night follows day, day follows night.

The seasons constantly shift and change.

And through it, all the mountain

simply abides in calm, allowing

everything to come and go.

And the mountain just remains at

all times it's essential self.

In the same way, as we sit in

meditation, we can learn to experience

a mountain mind, and we can embody

the same unwavering stillness and

grounded-ness in awareness in the

face of everything that changes.

In our meditation practice and in our

lives, we experience constant change.

We have our own periods of joy, sorrow,

moments of calm and agitation, moments

of ease as well as moments of stress.

Our mind is constantly changing.

Thoughts and emotions coming and going.

But awareness itself never changes.

And as we rest in this unchanging

awareness, we connect with a

stability and a strength within

ourselves, and an ability to meet

the changing constellations of

our moment to moment experience

with equanimity, warmth and grace.

So seeing if you can have a sense now of

resting back in this steady awareness and

allowing the flow of this living moment

to unfold and meeting it all with an

open, accepting, and steady awareness.

And now, bringing this practice to a

close by taking a deep, slow breath in.

And a steady breath out as you begin

to wriggle the fingers and toes.

And then when you're ready,

you can open the eyes.

And perhaps if it feels right for you,

making an intention now to take these

feelings of steadiness and grounded-ness

with you into the rest of the day.

And wishing you a great day.

Thank you for your practice today.

Take care.