Take 10: A Breath and Body Awareness Meditation

Hi, it’s Dominic, and in this episode, I guide you through a gentle 10-minute Vipassana and body scan meditation. This practice invites you to sit with your breath, tune into the subtle sensations of your body, and approach whatever arises with curiosity and compassion. Whether you’re feeling overwhelmed, scattered, or simply seeking a moment of presence, this short guided session invites you to come home to yourself. No fixing, no forcing—just noticing.⏱️Timestamp Breakdown* 00:00 – Welcome and settling in* 00:17 – Finding a comfortable seated position* 00:43 – Inviting breath awareness* 01:48 – Anchoring attention with the breath* 02:39 – Meeting distraction with curiosity and compassion* 03:44 – Shifting awareness to physical sensations* 04:11 – Deepening the breath-body connection* 05:03 – Observing changing sensations with equanimity* 06:31 – Returning to the breath as an anchor* 07:07 – Beginning the body scan at the crown* 08:41 – Whole head awareness* 09:11 – Opening to sensation and inner wisdom* 09:51 – Closing and gratitudeShare Your ThoughtsWhat part of your body do you find it easiest—or hardest—to bring awareness to?How did it feel to meet your distractions with curiosity instead of judgment?Follow me on all the socials* Substack* Website* Instagram* Facebook* YouTubeKnow someone who could benefit from this practice?Got questions about meditation? Join the conversation 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