183 : Meditation : Start Again

In this episode, we explore the transformative practice of "Starting Again" - a meditation that teaches us the art of beginning anew with each breath. Learn a gentle approach to mindfulness that emphasizes the power of starting fresh, whether you're a beginner or experienced practitioner.

Through guided instruction on posture, breath awareness, and working with distractions, you'll discover how to cultivate a kind and curious attitude toward your experience. The practice concludes with a heart-opening gratitude exercise, helping you connect with what matters most in your life.

Perfect for anyone seeking to develop greater presence and self-compassion in their daily life, this meditation reminds us that every moment offers an opportunity to begin again.

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• A...

Transcript

Initial Posture

Find a comfortable position with a tall, straight back that allows both alertness and relaxation. Rest your hands comfortably. Either close your eyes or maintain a soft, unfocused downward gaze.

Beginning the Practice

Take three deep breaths, letting go of the past and future. Check in with yourself, noticing how you're arriving in this moment. Meet whatever you find with openness, kindness, and curiosity.

Focusing on the Breath

Find where you notice the breath sensations most clearly in your body - this will be your home base. Set the intention to rest in awareness of this spot.

Observe each in-breath and out-breath with awareness, resting in the simplicity of the breath moment by moment.

Working with Distractions

When your mind drifts into thoughts or stories, simply notice this with a kind and curious attitude. Remember that awareness can include all experiences. Gently return to the breath and start again.

Each in-breath is a new beginning. Each out-breath is a chance to let go. We turn to the breath again and again, starting fresh each time.

Gratitude Practice

In these final moments, bring to mind something you're deeply grateful for - perhaps a person, circumstance, or recent event. Rest in awareness of gratitude, letting it fill your entire body.

Closing the Practice

Take three deep breaths together. When ready, open your eyes and take one final mindful breath as a reminder that we can start again anytime, anywhere.

Additional Resources

If you enjoyed this meditation, please subscribe to receive future episodes. To begin your Mindful Fire journey, visit fire.org/start for a free envisioning guide that will help you craft a clear and inspiring vision for your life.

Download the guide at free at mindfulfire.org/start. Thank you for practicing with me, and I'll catch you next time on the Fire podcast.