Hello and welcome. I'm Adam Coelho, the host of the mindful fire podcast. And I'm so glad you've decided to join me here for this short guided meditation. This meditation will introduce you to the practice of mindfulness meditation. Which is simply cultivating awareness. Bringing a kind curious awareness to yourself and to whatever's happening in your experience. Before we begin. I just want to give you a couple of things to keep in mind. The first is an invitation to let go of any expectations you have about the practice. Many people think that meditation is about pushing away thoughts or clearing your mind or being calm and serene. But it's really not about feeling any particular way. It's about bringing a kind curious awareness to. Whatever you're feeling. To whatever's going on in your mind and your body in this moment. So just set the intention to be here now with a kind curious and open attitude. The second thing is to know and expect that your mind will wander. A lot. Our minds create thoughts just as our saliva glands create saliva or our sweat glands create sweat. So expect your mind to create thoughts. Because that's what it does. Each time you notice that your mind has wandered. It's an opportunity to notice what's on your mind. With a kind curious and open attitude. And then choose to come back to the breath and start again. Meditation is simply mental training. And so each time, your mind wanders away, you notice with kindness and choose to bring it back. It's like doing. A rep. And so the invitation here is to expect your mind to wander and to just be open kind and curious throughout the whole experience. With that let's begin. I invite you to begin by finding a position that allows you to be both alert and relaxed at the same time. Sitting with a tall, straight back, but not rigid. And resting your hands, wherever is comfortable for you. And you can gently close your eyes or gaze down with a soft unfocused gaze. And let's just begin with three deep breaths. In and out. I invite you to find your breath in your body. Bringing your attention to wherever you feel the breath sensations most vividly right now. Perhaps at 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. Or perhaps a sense of the whole body sitting and breathing. Just notice with curiosity where you feel it most. And just rest your attention there. Observing as you breathe in. And I'm serving as you breathe out. No need to breathe in any particular way. Or to control the breath in any way. All there is to do right now is to observe this in breath. Just as it is. And this out-breath. Just as it is. Bringing the kind curious awareness. To each in breath. And each out-breath. Moment by moment by moment. And breath by breath by breath. Whenever you notice that your mind has wandered away from the breath. Just notice that thinking is happening. Noticing with a kind curious and open awareness what's on your mind. And then choosing to direct your attention back to the breath and to start again. Each time, the mind wanders noticing with kindness and curiosity. And then choosing to come back to the breath. And to start again. Over and over again. Returning to the breath. And starting again with just this in breath. And justice out-breath. And as we approached the end of this short practice together today, Let us take three deep breaths together. Breathing in. And, uh, Again, in. And, uh, And once more in. And letting it go. And whenever you're ready, opening your eyes. Thank you so much for your attention and joining me for this short guided meditation practice. I invite you to revisit this guided meditation as often as you, like, as you build your practice. With meditation it's best to start small doing meditations that feel easy and enjoyable. It's not something you need to do for 20, 30, 40 minutes to get value from. But rather the benefits come from doing it consistently. Each day for a short amount of time. So I invite you to revisit this practice as often as you like or to check out any of the many other guided meditations I have available for free. On the mindful fire podcast. You can find a link to all of my guided meditations in the show notes, wherever you're listening to this. Thank you again for joining me today for this guided meditation. I wish you all the best on your journey to financial independence and beyond. And if I can be of any help. I'd love to hear from you. Connect with me on LinkedIn by clicking the link in the show notes.
Thanks again. And I'll catch you next time on the mindful fire podcast.