Mountain Meditation
Seated on a yoga mat, students imagine their body is a steady mountain while the teacher describes sun, rain and clouds passing over it without moving it. It's a classic mindfulness practice for quieting the mind and managing emotions after exercise.
How to play
- Each student sits cross-legged on a yoga mat, or in a chair, with a tall spine and hands resting on the thighs, at least 3 ft from anyone else.
- Lead 1 minute of breathing: in through the nose for 4 counts and slowly out through the mouth for 6, eyes closed or gaze lowered.
- In a slow voice, invite students to picture a mountain: the base is their legs on the floor, the slopes are their torso and the peak is their head (2 minutes).
- Describe the weather changing around it: sunrise, wind, rain, snow, clouds drifting by... and the mountain stays still and calm (2 minutes).
- Connect the image to daily life: emotions and problems are like weather and they pass; we can stay steady like the mountain (1 minute).
- Finish with 3 deep breaths, gentle hand and foot movements, and 1 minute for two or three volunteers to share one word about how they feel.
Rules
- Stay silent for the whole meditation.
- Each student chooses whether to close their eyes or look at the floor.
- If a position gets uncomfortable, shift slowly without disturbing others.
- Sit up gradually at the end to avoid feeling dizzy.
Variations
Easier
Shorten the guided part to 3 minutes and do it lying on your back.
Standard
A seated meditation of about 6 minutes guided by the teacher.
Harder
Add a final minute of total silence in which each student holds the image without guidance.
Adaptations
- Students with limited mobility can do it seated in their wheelchair with feet supported.
- For students with autism, preview how long it lasts and let them keep their eyes open, focused on a single point.
- For students who get restless easily, let them hold a soft ball in their hands for support.
Learning goals
- Practice a mindfulness technique based on visualization.
- Lower physical and mental arousal after exercise.
- Recognize that emotions are temporary and can be managed.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Read the script slowly with long pauses, and dim the lights if you can. Expect some giggles the first few times: don't call them out, keep going calmly and the group will settle in.
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