A Quick Hit Meditation

About This Class

This quick-hit meditation by Brian Gallo is a fully accessible, seated breath-awareness practice lasting roughly ten to twelve minutes — short enough to slip into a hectic workday or a busy morning. The session centers on one foundational technique: paying close attention to the physical sensation of the breath, optionally guided by the internal mantra "breathing in / breathing out." Brian walks students through choosing an anchor point (nostril, chest, or belly) or following the full breath cycle from nose to belly and back. He normalizes the arising of thoughts, emotions, and external distractions, framing the act of returning to the breath as the core "rep" that builds attentional strength over time. The tone is warm, encouraging, and completely non-dogmatic — there are no poses, props, or physical sequences. The practice is framed as a nervous-system reset, a stress-relief tool, and a way to cultivate the skill of directing attention, with Brian emphasizing that "we're not meditating to get good at meditation, we're meditating to get better at life." Suitable for complete beginners and seasoned meditators alike, and equally appropriate for morning, midday, or any spare window in the day.