Mapping the Body with Breath: A 30-Minute Guided Meditation

Welcome to this guided meditation episode of Sit, Walk, Work. I’m Dominic, and today I invite you to join me for a 30-minute meditation practice that explores the dynamic relationship between narrow and broad focus.Together, we’ll begin by grounding in open awareness—just noticing what’s here. Then, we’ll gently narrow our focus to body sensations and use the breath as a bridge to move attention through different areas of the body. This helps us see how stories, labels, and preferences show up in our experience.We’ll explore how attention can be trained to respond, rather than react, to internal moods and sensations. And finally, we’ll open awareness outward again, into sound and space—realizing that rest and awareness are always available.Whether you’re here to deepen your meditation practice or just need a place to pause and reconnect, this practice is for you.⏱ Timestamp Breakdown:* 00:00–01:00 – Introduction and what to expect* 01:00–02:45 – Recap: from broad to narrow attention* 02:45–05:00 – Getting settled: posture and breath* 05:00–10:00 – Opening awareness: noticing whatever arises* 10:00–14:00 – Narrowing attention to body sensations* 14:00–17:00 – Labels, preferences, and sensation* 17:00–22:00 – Body mapping with breath: full sequence* 22:00–24:00 – Why training attention matters* 24:00–26:30 – Focusing narrowly on the breath* 26:30–30:00 – Expanding awareness to external sound* 30:00–32:30 – Closing: mood check-in and final thoughtsShare Your Thoughts🧠 Which part of the practice felt most grounding or challenging?🙏 What did you notice when your attention narrowed versus when it broadened?Follow me on all the socials* Substack* Website* Instagram* Facebook* YouTubeKnow someone who could benefit from this practice?Got questions about meditation? Click here This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwork.substack.com