Week 41 - The Mountain & A Typical Day

PRACTICE

THE MOUNTAIN

Nature has a lot to teach us, and spending time outside is

an excellent way to reconnect with the cycles of the seasons

and the changing weather. We can also borrow images

from nature to bring into our sitting practice; the

mountain is always a popular one.

When you think of a mountain, what comes to mind? Think of some words that occur to you. They might have to do with how a mountain makes you feel, how you would describe it, or the characteristics of a mountain ... or if you prefer simply draw any images or shapes that come to mind.

1   Begin by spending some time Watching the Breath (see page 26). Pay particular attention to your posture: make sure the lower half of the body feels grounded, the torso rises out of the pelvis, and the crown of the head lifts toward the sky.

2   Now, bring to mind an image of a mountain. It may be a familiar one or a generic image, or one from a photograph or movie. Notice its shape and how it corresponds to your sitting position—the wider lower half connected to the ground, the shoulders and arms the slopes, and the head the mountain peak.

3   From the summit it is possible to see far and wide, with a 360-degree view. As we connect to the vastness of the sky above and the land unfolding below, we are reminded that there is a bigger world out there than our own.

4   Remind yourself of a mountain's qualities, its stability and strength regardless of the changing weather that assails it. The contours of the mountain may become weathered over time, but its essential nature remains unchanged. Can we simply sit with ourselves and honour our own surface appearance as we become weathered by time and experience? Can we sit with the shifting weather patterns of our mood, and instead of taking them personally simply see them as an integral part of being human? Can we borrow the qualities of the mountain and use them to support our practice?

5   Sit like a mountain. Hold whatever comes your way in awareness.

6   Continue in this way as long as you would like to. When you notice the impulse to stop, explore riding out the impulse a time or two before making the intention to conclude the practice.

Week 41 Activity

A TYPICAL DAY

Make a list below of everything you do in a typical

day. If every day is different, just do your best. List every

activity you do from the moment you wake up until you

go to bed. Try to break big activities down into smaller

tasks and elements.

What do you notice about your list? Are there any surprises?

Have another look at your list. Is it possible to turn any of your "draining" activities into neutral or even "nourishing" ones? Perhaps choose one to experiment with at first. Make a note of what you discover. Are there items on your list that you don't particularly enjoy but that do give you a sense of satisfaction? These "mastery" type of activities are often things you might put off such as cleaning the fridge, tidying up a closet, completing a tax return, sorting out clothes to get rid of. Because completing these type of activities make us feel good, they are ones to do when you are feeling down. However, do make sure you break them down into achievable chunks otherwise they might feel overwhelming.

Remember that whether you choose a nourishing or mastery activity to do, it's important to do it without any expectation that it will make you feel a particular way. Practice "beginner's mind", viewing it as an experiment and do it for its own sake.

THE WAY WE DO AN ACTIVITY CAN DETERMINE HOW IT MAKES US FEEL

• If we don't like something, we often zone out from it or resist it, going into avoidance mode rather than approach mode. What happens if we pay attention instead? When we are interested in something, we start noticing all kinds of things. Instead of resisting it, we turn toward it. Try it and see.

• Some activities in life may be unavoidable and quite challenging. In these instances, experiment with taking a moment to do a Breathing Space (see page 88) before and after; and even during. Perhaps make a conscious effort to do something restorative afterwards. What would be helpful?

• Look for the "dead" spaces in your day: walking down a corridor, going to a different floor; holding on the phone ... All these can become opportunities to practice mindfulness, and all are a chance for us to connect with our breath and the present moment.