[00:00:00] Adam Coelho: I invite you to find a position that allows you to be both alert and relaxed at the same time, sitting with a tall, straight back.
[00:00:34] Resting your hands, wherever it's comfortable and gently closing your eyes or gazing down with a soft unfocused case.
[00:00:47] And let's begin with three deep breaths together. Breathing in
[00:00:56] I'm breathing out.
[00:01:22] And as we begin this practice, just taking a moment to check in with your. Noticing with curiosity, what it's like in your body, in this moment,
[00:01:39] and in your mind
[00:01:45] noticing any sensations in the body, any areas of warmth or coolness tension or. Or even more subtle sensations like vibration or tickling or prickling, just taking a inventory of how it feels in your body right now,
[00:02:18] allowing everything to be just as it is and observing with a kind curious awareness.
[00:02:36] And extending this awareness to the mind, noticing what it's like in your mind. Right now
[00:02:53] is here calm, tense, or relaxed again, meeting at trust as it is the kind curious, aware.
[00:03:19] And now I invite you to find your way to the breath,
[00:03:26] noticing where you feel the breath sensations most vividly right now in your body. Perhaps at the belly or the chest expanding and contracting
[00:03:39] or the nose or the mouth where the air is coming in and going out wherever you notice it just resting your awareness there and just observing this and breath.
[00:03:58] And this out-breath. Just as it is no need to control, just observing as it comes in and goes out moment by moment by moment and breath by breath.
[00:05:36] And whenever you notice that your mind has drifted off from the breath, which you will, because that's what the mind does. Just notice in awareness what's on your mind bringing that same kind, curious awareness to whatever has come up, meeting it just as it is, and then choosing to come back to the breath and to start again with this and breath
[00:06:12] and this opera. Each in breath is a new beginning. Each out-breath is a chance to let go.
[00:08:44] And again, just checking in with your mind and would this thing, if your attention is on the. Or if it has drifted off somewhere else,
[00:08:59] and you may find it helpful to use a simple label when you notice, oh, I'm planning, I'm fantasizing. I mean The future or the past, just giving it a simple label and then choosing to come back to the breath and starting with.
[00:09:22] Over and over again, returning to the breath
[00:09:28] Each time you do, it's like a bicep curl for your mental muscles of attention and Mehta attention. And so being glad that you noticed and just coming back and beginning once.
[00:12:11] And then these last remaining moments of our practice together today, I invite you to bring to mind someone or something that you are incredibly grateful for. Just noticing what arises in your mind and rest for a few moments, sitting and breathing basking in this feeling of gratitude, noticing where you feel it in your body.
[00:12:40] But that same kind of curious open awareness.
[00:13:43] And now let us finish with three deep breaths together, breathing in
[00:13:52] and uh,
[00:13:55] again
[00:13:59] On smart.
[00:14:03] And when you're ready, opening your eyes, taking one final mindful breath with your eyes open
[00:14:18] as a reminder that this is available to you anywhere, anytime. And it just takes them.
[00:14:29] Thank you very much for your attention.
[00:14:31] Thank you so much for joining me for today's guided meditation practice. As a reminder, each week, as part of the mindful fire podcast, I release a guided meditation or an inspiring interview focusing on mindfulness and financial independence. If you get value from these meditations and episodes, I invite you to please share this with your friends.
[00:14:51] So more people can find out about the message and please subscribe on the platform on which you're listening to. This just lets the providers know you're getting value from the episodes and guided meditations. And you'd like to be here when I produce additional content
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