Beginners Guided Meditation

About This Class

This approachable 25-minute beginner's guided meditation with Brian Gallo strips the practice down to its essentials: a straight spine, relaxed shoulders, and continuous attention to the physical sensation of the breath. Using a simple silent mantra — "breathing in, breathing out" — Brian gives the mind a gentle anchor while normalizing the arising of thoughts, emotions, and physical sensations. Rather than suppressing mental activity, students are guided to notice distractions fully and return to the breath, building the skill of non-reactivity and creating space between stimulus and response. Brian weaves in accessible Zen philosophy, framing meditation not as a goal in itself but as a tool for navigating everyday life — stress, current events, triggers, and emotional reactivity — with greater ease. The session is entirely seated and still, suitable for a chair or floor, and closes with encouragement to maintain a home practice of as little as three minutes a day.