Mountains are often admired from afar for the qualities that they appear to have. Some of these qualities we find beneficial and seek in life: stability, longevity, calm, unwavering and balanced. When we spend some time really contemplating the image of a mountain, we see that it is constant and reliable through the seasons; it is a home for plants and animals; it provides shelter and protection; it abides in tranquility through the centuries.
While it’s often the case that we try not to actively ‘think’ in passive meditation, we can use the visualisation of a mountain in active meditation to assist us in contemplating and finding inner peace. If we spend time on the visualisation we can imagine ourselves taking on the qualities of the mountain.
The Mountain Meditation can be used as a regular practice or as an escape from the rigours of daily life as and when required. I use the Mountain Meditation often as a precursor to sitting with mindfulness of breathing; it acts as a relaxation technique and brings focus before working on expanding awareness.
How to do it…
- Sitting in a comfortable position on a cushion or chair, have the back straight but not tense and the hands resting in the lap.
- Bring the gaze down towards the floor and gently close the eyes.
- Spend a few minutes on breathing meditation/mindfulness of breathing
- Picture in your imagination a mountain – it could be a snowy mountain of the Alps or Himalayas, it could be a forested mountain bathed in sunshine
- Try to bring your image of a mountain into clear focus
- Observe its shape, lofty peak, solid based, gentle or sharply sloping sides, its surface (rocky, smooth, dusty, forested, snowy etc)
- Notice it’s enormous size and how solid and unmoving it is from afar and up close
- Try to bring the qualities of the mountain into your own body – your head becomes the lofty peak, sitting in your chair you are rooted at the base. Your arms become the slopes of the mountain. Feel the sense of uplift from the base of your body projecting through the crown of your head.
- The mountain experiences the force of the seasons – sun, rain, snow, gales. Through it all, it sits unchanging, experiencing all that comes its way
- The mountain never resists, complains or judges – it accepts everything, just being itself
- We can imagine embodying the same unwavering stillness and calmness.
- We can experience the fullness of life and its changes through the seconds, hours, years
- We will experience the changing nature of our minds, our body, the outside world. We will have periods of shade and of light. We can maintain the peace of the mountain throughout.
- Sit in stillness for a while.
- Gently open your eyes and mindfully arise from meditation after around 20 minutes.
If you’ve seen Eat Pray Love you know one of the benefits of silent retreat is a fabulously smooth and relaxed throat from giving it a rest. But, do the benefits go deeper?
We’ve all heard the stories of monks and nuns spending years in silence to achieve higher spiritual realisations, but unless you live in the mountains of Tibet, this isn’t really an option in our busy modern lives. One way to try the silent treatment is to go on a short retreat led by an experienced teacher who, periodically, can offer guidance on meditation and how to make silence your friend.
What Silent Retreat Looks Like
When I went on retreat earlier this year, I really had no idea what to expect from the period of silence. It sounds so simple…so simple that I thought it would almost certainly be a waste of time. I was wrong. We started the day on our meditation cushions with some mindfulness of breathing (a simple breathing meditation that usually starts off a period of meditation) and brief guidance from the teacher. We were then instructed that we should try to maintain mindfulness through breathing, sensory experience, body scan and mindful movement for the morning session of approximately 2 hours. There would be a short break, but no talking throughout.
Although I’ve been meditating and practicing mindfulness for over 6 years, this was by far the longest I have spent in meditation. I was daunted, but remembering my mindful practices of non-attachment, I just went for it! I can honestly say that by not having any expectations before the day, it actually helped me to just sit and see what happened. I experienced some mind wandering (obviously) but also achieved the longest period of peace and inner calm than I have ever previously achieved. This was done through listening to the environment – really letting the sounds of ‘now’ into awareness. I don’t mind admitting that I have struggled to have peace of mind for any great length of time over the years, but the benefits of any peace of mind are liberating to say the least. It was interesting to note on silent retreat that even when we were permitted to speak, nobody took up the offer. I also confess that there was a border collie in residence at the retreat and I may have forgotten myself and said hello to him…but I think he kept my secret.
The afternoon continued for another lengthy period of silence; around another 2 hours. Luckily the weather was good enough for mindful walking outside. It was interesting to note that people definitely preferred to stay in their own company drifting off to various corners of the retreat centre and garden, making no eye contact; as though when one kind of social interaction was off limits, all kinds were off limits. It was increasingly difficult to find lengthy periods of peace of mind throughout the day, but when concentrating for such long periods, attention does wander. I tried not to give myself a hard time over this. All participants reported different experiences: some really enjoyed it, others struggled. Spending time alone and in silence is a massive challenge for some personality types. Another reason why it’s so important to let go of judgment and move towards kindness.
What to ‘expect’ from yourself
Silent retreat isn’t easy. It’s a test for experienced meditators and can easily lead to frustration. It’s important to have a solid meditation practice before attempting silent retreat to get the most out of it. There isn’t much time for instruction, no guided meditation and no questioning so you need a full quota of practices to try out through the day/s.
You will find you become tired. It will definitely test your patience. You will have positive and negative thoughts and of course general busy-ness in the mind. That’s all ok! Try to welcome everything and push nothing away. We can place an expectation on ourselves on silent retreat that there will be some kind of breakthrough in our practice. This expectation is something that should be released as soon as possible. Holding onto expectation fuels attachment which definitely gets in the way of awareness. It should be approached the same way as any mindful meditation; without attachment to thought, without agenda and without the need for an outcome. I’d had this retreat booked for about 6 months in advance (people clearly queue up to not talk to each other) so it helped that I had no plans other than to be at the retreat. I had nothing to do but be there – how often does that happen in modern life!?
Above all else, remember to be compassionate and kind towards yourself…it’s the key to progress. I think this retreat advanced my practice by giving me a good length of time to practice in isolation. Without the distractions of everyday life and the pressing demands on my time I could really let myself be at ease with meditation. Silent retreat really does feel like a journey (cliché I know) but it’s true! All emotions are experienced. It’s definitely something I’d recommend and it’s certainly something I will be doing again.