Mountain Meditation Script Overview
The mountain meditation is a guided exercise where you picture a mountain and take on its steady, grounded feeling. Jon Kabat-Zinn, who founded mindfulness-based stress reduction (MBSR), wrote a well-known version of it. It can help anyone who feels pushed around by stress, worry, or strong moods.
This script walks you through the meditation one step at a time, with a suggested time for each part. Before and after, you can note how you feel and what thoughts and feelings passed through.
In this worksheet, we’ll:
- Explain how to set up for the meditation and what to expect
- Share what research has found about mindfulness-based stress reduction
- Walk you through the mountain meditation script, step by step
- Give you tips for when your mind wanders
- Provide space to reflect on how you feel before and after
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Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
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Kabat-Zinn, J. (1990). Full Catastrophe Living. Delacorte Press.
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Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519-528.
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