WEBVTT 00:00.000 --> 00:29.980 I will invite you all to go back to take very mindful of your seat, 00:30.000 --> 00:38.920 preparing for a sitting meditation. 00:38.920 --> 00:47.760 Just noticing the movements that you do to take your seat. 00:47.760 --> 00:54.900 And start noticing the position that you are sitting. 00:54.900 --> 01:01.900 Just noticing where you are sitting on a chair or in a cushion. 01:01.900 --> 01:10.900 And noticing the sensations of pressure in your buttocks at the end of the spinal cord. 01:10.900 --> 01:15.900 Noticing this part of the body. 01:15.900 --> 01:22.900 And how it connects to the cushion on the chair. 01:22.900 --> 01:34.900 Now you can invite your attention to explore your upper legs from the buttocks to the knees. 01:34.900 --> 01:38.900 If you are in a cushion, 01:38.900 --> 01:43.900 noticing that triangle formed by the buttocks and the knees. 01:43.900 --> 01:53.900 And if you are sitting in a chair, moving your attention from your buttocks to the soles of your feet. 01:53.900 --> 02:00.900 Noticing the sensations of contact with the floor of the soles of the feet. 02:00.900 --> 02:08.900 Noticing that triangle formed by the buttocks and the soles of the feet. 02:08.900 --> 02:26.900 And now allowing yourself and your body and your mind to connect to the ground. 02:26.900 --> 02:29.900 To connect with the earth. 02:29.900 --> 02:38.900 To connect with the ground and the earth through that triangle that you formed. 02:38.900 --> 02:48.900 Noticing perhaps a sense of stability or instability. 02:48.900 --> 02:56.900 And perhaps exploring every sensations of contact that you have in the buttocks and the legs and the knees. 02:56.900 --> 03:05.900 But the buttocks, the legs and the soles of the feet. 03:05.900 --> 03:17.900 Connecting, sensing to the ground. 03:17.900 --> 03:23.900 Now you can invite your attention to go to the base of the spinal cord. 03:23.900 --> 03:28.900 And start exploring the spinal cord from the bottom up. 03:28.900 --> 03:31.900 Moving your attention through the lower back. 03:31.900 --> 03:35.900 Noticing the arc in the lower back. 03:35.900 --> 03:38.900 The middle back. 03:38.900 --> 03:40.900 The upper back. 03:40.900 --> 03:46.900 And then you can experience like someone is pulling you up from a string from the top of your head. 03:46.900 --> 03:53.900 Moving up, sensing, noticing the stretching of the spinal cord. 03:53.900 --> 03:59.900 And then allowing the spinal cord to rest on that triangle that you form. 03:59.900 --> 04:05.900 Allowing that slowly, vertebra by vertebra. 04:05.900 --> 04:17.900 Now you can find a sense of balance just by moving your head forward and backwards or side. 04:17.900 --> 04:22.900 Noticing that place where you can sit effortlessly. 04:22.900 --> 04:31.900 Your body is resting on your base. 04:31.900 --> 04:37.900 The spinal cord is erect, resting on the base too. 04:37.900 --> 04:42.900 Your whole upper body is resting on the base. 04:42.900 --> 04:46.900 Formed by the buttocks and the knees. 04:46.900 --> 04:52.900 And you allow your body, you allow the floor, the earth to receive your body weight. 04:52.900 --> 05:04.900 You allow your body weight to rest on the earth. 05:04.900 --> 05:19.900 Exploring every sensation of contact, the connection with the earth and its flow. 05:19.900 --> 05:26.900 Allowing the body to breathe naturally. 05:26.900 --> 05:32.900 Just allowing the body to breathe. 05:32.900 --> 05:36.900 Allowing the breath to breathe by itself. 05:36.900 --> 05:41.900 Noticing that the breath occurs by its own. 05:41.900 --> 05:45.900 And there is nothing we need to do to breathe. 05:45.900 --> 05:51.900 And there is nothing we need to do to be aware. 05:51.900 --> 06:06.900 Just allowing the breath and allowing ourselves to be aware of your upper body breathing. 06:11.900 --> 06:21.900 When connecting, experiencing, sensing. 06:21.900 --> 06:25.900 A sense of groundness. 06:25.900 --> 06:28.900 A sense of stability. 06:28.900 --> 06:32.900 A sense of connection with the earth. 06:41.900 --> 06:55.900 And now if we choose to, we can invite to our minds. 06:55.900 --> 07:05.900 A picture, a memory, an image of a mountain. 07:05.900 --> 07:09.900 This can be any mountain that you have been in. 07:09.900 --> 07:11.900 Seen in pictures. 07:11.900 --> 07:15.900 Any mountain that has caught your attention. 07:15.900 --> 07:20.900 A full red sun vision is vivid for you. 07:20.900 --> 07:22.900 It means something to you. 07:22.900 --> 07:33.900 Just look and bring to your mind that mountain. 07:33.900 --> 07:39.900 And start exploring that mountain. 07:39.900 --> 07:40.900 What can you observe? 07:40.900 --> 07:41.900 What can you notice? 07:41.900 --> 07:47.900 What can you see in that mountain? 07:52.900 --> 08:05.900 How is the base of the mountain? 08:05.900 --> 08:08.900 How are the signs? 08:08.900 --> 08:13.900 How are the peaks of the mountain? 08:13.900 --> 08:29.900 How firm and stable is the base? 08:29.900 --> 08:35.900 How solid and deep is its connection with the earth? 08:35.900 --> 08:39.900 What can you see from the top of the mountain? 08:43.900 --> 08:57.900 Can you picture these mountains being where it is? 08:57.900 --> 09:00.900 Being as it is. 09:00.900 --> 09:01.900 For many years. 09:01.900 --> 09:05.900 Perhaps millions of years. 09:05.900 --> 09:08.900 Just being there. 09:08.900 --> 09:10.900 Stable. 09:10.900 --> 09:12.900 Sitting still. 09:15.900 --> 09:21.900 And things changing through time. 09:21.900 --> 09:22.900 And the mountain there. 09:22.900 --> 09:39.900 Still there. 09:39.900 --> 10:07.380 Now we are going to invite the mountain to come to ourselves, to come and we bring it 10:07.380 --> 10:13.380 and we sit, we become that mountain. 10:13.380 --> 10:21.660 Our base is the mountain base, our arms and sides are the mountain sides. 10:21.660 --> 10:31.660 The peak of the mountain is our head. 10:31.660 --> 10:40.000 Perhaps we can start experiencing, sensing the stability of the mountain, the stability 10:40.000 --> 10:53.660 of our posture, noticing the size of the mountain, noticing the size of our body, allowing our 10:53.660 --> 11:09.660 arms to fall naturally from our shoulders like a curtain, noticing our head as the peak 11:09.660 --> 11:22.660 of the mountain, seeing clearly to any direction, being able to see the sky, the horizon. 11:23.660 --> 11:49.660 When experiencing sitting still, sitting quietly, sitting with a deep acceptance and recognition 11:49.660 --> 11:53.840 of what is, what are the changes that happens around us? 12:19.660 --> 12:30.660 We can observe the changes that happen to the mountain during the seasons. 12:30.660 --> 12:45.660 Perhaps noticing the spring, where the snow, the ice in the peak of the mountain's pose, 12:45.660 --> 12:51.660 noticing the water running through the sides of the mountain. 12:51.660 --> 13:03.660 And we start seeing the vegetation coming back, the leaves in the trees, the animals coming 13:03.660 --> 13:06.660 back to life. 13:06.660 --> 13:10.660 Noticing all those changes. 13:10.660 --> 13:23.660 The mountain sits still, with an unmovable, with an unshakable presence. 13:23.660 --> 13:29.660 The mountains notice quietly. 13:29.660 --> 13:33.660 We stare for every change. 13:33.660 --> 13:38.660 Still, quiet. 14:00.660 --> 14:28.660 Now we can observe the arrival of summer, perhaps noticing the increase in vegetation. 14:28.660 --> 14:57.660 A lot of the activity in the size in the whole mountain, the green in the trees, noticing the rain, noticing the animals, and the mountain sits still. 14:57.660 --> 15:21.660 And waving with an unshakable presence, sitting still and quietly like a mountain 15:45.660 --> 16:01.660 Now we can start noticing the arrival of the fall. 16:01.660 --> 16:07.660 Noticing the lowering of the temperature. 16:07.660 --> 16:17.660 Noticing the leaves falling from the trees. 16:17.660 --> 16:33.660 Noticing the animals starting to move less to leave, to find their homes. 16:33.660 --> 16:45.660 And the mountain sits still, quietly, with an unshakable presence. 16:45.660 --> 17:01.660 And perhaps with a kind awareness towards whatever is happening. 17:01.660 --> 17:25.660 Just sitting still, quietly, like a mountain. 17:49.440 --> 18:17.320 Now we observe the arrival of winter, we can notice the trees without leaves, we can notice 18:17.320 --> 18:28.700 the shorter days, the snow on the peaks and sides of the mountain, the lack of activity, 18:28.700 --> 18:40.660 the minimal activity of animals around the sides of the mountain, and the mountain sits 18:40.660 --> 19:08.040 still quietly with an unshakable presence, just kindly notice and observe what's happening. 19:10.660 --> 19:40.540 And as the mountains move still through changes and changes in weathers and patterns, we 19:40.660 --> 19:55.700 can also experience different types of changes and storms. 19:55.700 --> 20:07.700 Perhaps we can move through the storms of thoughts, having plenty of thoughts, different types 20:07.700 --> 20:10.700 of thoughts. 20:10.700 --> 20:21.700 Thoughts that can generate fear, thoughts that can generate anger, thoughts that can associate 20:21.700 --> 20:26.700 with joy and peace. 20:26.700 --> 20:42.700 And perhaps we might connect, experience those thoughts, sitting still, sitting quietly, with 20:42.700 --> 20:43.700 a mountain. 20:43.700 --> 20:53.700 We can see that acceptance coming from awareness, coming from a kind awareness. 20:53.700 --> 21:02.700 We can experience them sitting still, quietly, like a mountain. 21:37.320 --> 22:03.800 Or we can experience different storms of emotions and feelings, anger, fear, peace, joy. 22:03.800 --> 22:31.220 We can notice them, sense them, sitting still, sitting quietly, sitting with a deep acceptance that grows from a kind awareness of what is, experiencing an unshakable presence for whatever is happening. 22:33.800 --> 22:55.700 We can experience it sitting still, sitting quietly, sitting kindly, in awareness, like a mountain. 23:33.800 --> 23:54.360 Perhaps we can experience every day from this place of stillness, experiencing the morning 23:54.360 --> 24:04.680 when we raise. We can be sleepy, we can be rushed, perhaps trying to move quickly to prepare 24:04.680 --> 24:14.360 the breakfast for the family, for the kids. Perhaps being in a rush, in a hurry to make 24:14.360 --> 24:24.840 time, to arrive in time. And perhaps we can connect with this, we can sense this from a 24:24.840 --> 24:35.080 place of stillness, quietness, a place of deep acceptance and recognition. 24:35.080 --> 24:42.680 Experience it sitting still, quietly, like a mountain. 24:51.000 --> 24:52.840 And then we can arrive at work, 24:55.800 --> 24:59.080 noticing and connecting with the challenges of the day. 25:00.920 --> 25:03.240 Perhaps a difficult day ahead of us. 25:05.400 --> 25:07.400 Perhaps a not so difficult day. 25:09.320 --> 25:10.360 Whatever it is. 25:13.640 --> 25:18.280 You can just experience in this, from this place of stillness. 25:19.640 --> 25:22.120 Or from this place of quietness. 25:27.000 --> 25:31.480 Being aware of whatever it is, as it passes by. 25:34.040 --> 25:36.440 Sitting still, quiet, like a mountain. 25:36.440 --> 26:06.420 And then perhaps we can arrive at lunchtime, a break from the day, perhaps a 26:06.420 --> 26:11.060 to be a quick lunch. 26:11.060 --> 26:22.520 We can observe this time, we can observe this moment from this place of stillness, from this 26:22.520 --> 26:35.000 place of quietness, from this place of awareness, of kind awareness of whatever it is, sitting 26:35.000 --> 26:42.000 still and quiet like a mountain. 27:03.000 --> 27:10.000 And then we can see the arrival of the afternoon and the evening when we return home. 27:10.000 --> 27:17.000 And perhaps we return to a quiet and nourishing day that day. 27:17.000 --> 27:23.000 Or perhaps it's the day of difficulty, of challenges, whichever that is. 27:23.000 --> 27:24.000 And we can connect with it from this place of stillness. 27:30.000 --> 27:32.000 From this place of quietness. 27:32.000 --> 27:38.000 Recognizing them as it is, as they are. 27:40.000 --> 27:41.000 In peace. 27:43.000 --> 27:47.000 With a kind awareness. 27:47.000 --> 28:01.000 Sitting still and quiet like a mountain. 28:01.000 --> 28:18.000 And now we are going to invite our attention to let go of that mountain. 28:18.000 --> 28:30.000 And we are going to invite ourselves to allow ourselves to sit still in this place, quiet. 28:30.000 --> 28:31.000 Kindly aware 28:31.000 --> 28:40.280 of deep recognition and acceptance connecting with our experience with whatever it is from 28:40.280 --> 28:50.760 this place of deep awareness and kindness. I will invite you all to sit in this place 28:50.760 --> 29:11.800 sit like a mountain quiet kindly aware accepting whatever it is that they stop.