235 : Meditation : Nowhere to Go, Nothing to Do: Resting With the Breath
In this episode: mindfulness meditation, checking in with body and mind, anchoring on the breath, working with distraction, setting intentions
Episode Summary
A short guided mindfulness practice recorded live in the Mindful FIRE Legends community. Adam welcomes you to settle into an alert-yet-relaxed posture, then gently guides attention from body and mind into the simple sensations of breathing. This meditation will leave you refreshed and present.
Guest Bio
Adam Coelho is the host of the Mindful FIRE Podcast and leads guided meditations in the Mindful FIRE Legends community.
Resources & Books Mentioned
- Mindful FIRE Legends community: https://mindfulfire.org/join
- Free Envisioning Guide: https://mindfulfire.org/start
Key Takeaways
- Begin by arriving: notice body sensations and how you’re showing up right now, with kind curiosity.
- Use the breath as an anchor (belly, chest, nose, or mouth)—wherever sensations are clearest in the moment.
- When distraction happens, name it gently and “begin again”; each in-breath is a fresh start, each out-breath a letting go.
- Near the end, set an intention for how you want to show up for yourself and others for the rest of the day.
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This is for you if you’re at or near FI (Coast FI or full FIRE) and:
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- Turn yo...
Welcome to the Mindful Fire Podcast, a show about crafting a life you love and making work optional using the tools of mindfulness, envisioning, and financial independence. I'm your host, Adam Coelho, and I'm so glad you're here. Each episode of the Mindful Fire Podcast explores these three tools through teachings, guided meditations, and inspiring interviews with people actually living them to craft a life they love. If you're ready to start your Mindful Fire journey, go to mindfulfire.org/start and download my free envisioning guide. In just 10 minutes, this guide will help you craft a clear and inspiring vision for your life. Again, you can download it for free at mindfulfire.org/start. Let's jump into today's episode
SpeakerWelcome to this guided meditation. As always, these meditations are recorded in the Mindful Fire Legends community. We'd love to have you join us live, and you can do that at mindfulfire.org/join. Uh, but for now, let's begin by finding a position that allows you to be alert and relaxed at the same time Sitting with a tall, straight back, but not rigid, resting your hands wherever is comfortable And you can gently close your eyes, and let's just begin with three deep breaths Now I invite you to check in with yourself Bringing your awareness to first your body And just noticing how you're arriving in your body right now Feeling whatever's there to be felt, noticing whatever's there to be noticed with the kind, curious awareness of mindfulness right now in my body It's like this and extending your awareness to include your mind Noticing what it's like in your mind in this moment as you sit and breathe And now just finding your way to the breath sensations wherever you notice them most right now perhaps in the belly or the chest expanding and contracting as you breathe in and out Or the nose or the mouth where the air is coming in and going out Wherever you feel it most, just resting in mindfulness with a kind, curious awareness to this in-breath And this out breath Resting in the simplicity of this moment Nowhere to go, nothing to do, nothing to figure out Just this Just this in breath and just this out breath Whenever you notice that your mind has drifted away into distraction or thought, just noticing that with the same kind, curious awareness Noticing what's on your mind, then gently bring your attention back and begin again. Each in breath is a new beginning Each out breath a chance to let go relaxing a little bit more into this moment As we approach the end of this practice I invite you to bring to mind an intention for how you'd like to show up for yourself and others over the rest of the day And just seeing what arises Let us finish with three deep breaths together breathing in And breathing out Again in And out And once more in And, um And when you're ready, opening your eyes and coming back Thank you for your attention. And once again, if you'd like to join us, you can do that at mindfulfire.org/join