# Ep. 257 - Knowing, Sensing, Relaxing: Guided Meditation with Gil Fronsdal

Page: https://stenobird.com/podcast/be-here-now-network-guest-podcast-768073/ep-257-knowing-sensing-relaxing-guided-meditation-with-gil-fronsdal
Text version: https://stenobird.com/podcast/be-here-now-network-guest-podcast-768073/ep-257-knowing-sensing-relaxing-guided-meditation-with-gil-fronsdal.md
Podcast: [Be Here Now Network Guest Podcast](https://stenobird.com/podcast/be-here-now-network-guest-podcast-768073)
Published: 2026-05-29T14:30:00+00:00
Episode link: https://pscrb.fm/rss/p/rss.art19.com/episodes/746f291a-71d2-4895-9f58-30e3f9e2970c.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0
Audio file: https://pscrb.fm/rss/p/rss.art19.com/episodes/746f291a-71d2-4895-9f58-30e3f9e2970c.mp3?rss_browser=BAhJIg90cmFuc2NyaWJyBjoGRVQ%3D--952c5701c84ad333c69d5faa668f8177091704f0
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Duration seconds: 1090

## Resource

While offering a guided meditation, Gil Fronsdal traces the movement between knowing, feeling, and relaxing in our practice.  Today’s podcast is brought to you by BetterHelp. Give online therapy a try at betterhelp.com/beherenow and get on your way to being your best self. This week on the BHNN Guest Podcast, Gil Fronsdal dives into: The 3 levels of mindfulness practice (knowing, sensing, relaxing) Considering what it feels like to be thinking  Knowing the changing phenomena of the moment Allowing yourself to be both alert and relaxed Feeling the activation of our thinking minds Calming the brain and body  "You’re just kind of flowing along with the changing phenomena of the moment. And the changing phenomena of the moment might just be the changing sensations of breathing. You’re just knowing them in a very, very simple way, maybe even a non-cognitive way. You’re not necessarily thinking about them, having words, but you’re really letting it register, this is the changing sensation of breathing." –Gil Fronsdal This episode was originally published on Dharmaseed See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info .

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## Transcript

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