Sit upright with a relaxed spine, close your eyes, place both feet flat on the ground.
Notice your breathing. There is no need to alter your breathing. Breathe naturally.
Feel your feet supported by the ground. Feel the Earth supporting the building you are within.
Imagine you are a mountain.
When you are a mountain, you are sturdy, you are fully grounded.
There is nowhere to go. There is nothing you need to do.
When you are a mountain, you are still, you are silent, you are impartial.
As a mountain, you have no worries and you have no opinions.
As a mountain you are simply and naturally beautiful.
Take a few moments to witness whatever emotions may be present within you.
Do not comment, judge, avoid or collapse into your feelings, just witness them.
Imagine your feelings are mineral or rock deposits within the mountain that you are.
Feelings are natural formations, so allow them to sit naturally within you.
Sense your steadiness.
There may be thoughts in your mind. See your thoughts as birds flying past the mountain. You may notice a single eagle that is circling around and around, or you may notice a whole flock of birds flying past.
Do not comment, judge, avoid or fly away with your thoughts, just observe them as they are.
Return to your steadiness. Rest here.
Allow your feelings the space they already have within you.
Allow your thoughts to pass just as easily as they arise.
Keep returning to your steadiness and rest here.
