Episodi
-
🔥 When life feels overwhelming, expansion is the key.
In this guided meditation episode, we explore how our breath, body sensations, and thoughts expand and contract—just like our experiences. By tuning into these patterns, we cultivate awareness, stillness, and the ability to shift our energy rather than being trapped by it. 🌿
What You’ll Experience in This Episode:
✔️ Breathwork to expand your capacity
✔️ Sensory awareness to deepen presence
✔️ Thought exploration to break rigid patterns
✔️ A powerful metaphor about resilience & renewal
🧘 “Stillness isn’t emptiness—it’s where transformation begins.”
Time-Stamped Breakdown:
* 00:00:08 - 00:00:48 — Introduction & Podcast Overview
* 00:01:07 - 00:03:12 — Recap of the Meditation Structure
* 00:03:12 - 00:10:49 — Breath Awareness & Expansion Practice
* 00:10:49 - 00:18:05 — Body Sensation Awareness & Expansion
* 00:18:05 - 00:25:44 — Thought Expansion & Reversal Exercise
* 00:25:44 - 00:30:06 — Finding Stillness & The Log Pole Pine Metaphor
* 00:30:06 - 00:32:16 — Closing Reflections & Call to Action
What sensations stood out the most in your body, and how did they change as you focused on them?
What does stillness feel like for you? How does it contrast with movement?
How do you typically react to discomfort in my body or mind? Did this meditation shift your response?
How can you bring a sense of stillness into the moments of your day that feel most chaotic?
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Welcome to Sit, Walk, Work, a podcast about paying attention. In today’s episode, I guide you through a seated meditation practice focused on expanding awareness—from the breath to the body, to emotions, and finally outward toward others. Together, we explore how witnessing our experience can lead to deeper connection, gratitude, and generosity.
Throughout this meditation, I invite you to notice the subtle shifts in breath, body sensations, and thoughts. We also practice cultivating joy and sending it outward, recognizing that love and kindness are not finite resources but something that can overflow and be shared.
This session is an opportunity to pause, reset, and remember the power of presence. So, find a comfortable seat, close your eyes, and let’s begin.
What sensations in my body tell me that I am holding stress or tension?
Timestamp Breakdown
* 00:00:08 – Introduction to the episode and invitation to like/subscribe
* 00:00:15 – Overview of today’s guided meditation
* 00:01:05 – Reflection on how experience expands from “I” to “we”
* 00:02:26 – Beginning of the meditation: witnessing and stillness
* 00:04:34 – The role of witnessing in meditation, Bhagavad Gita quote
* 00:05:25 – Observing the breath and softening effort
* 00:07:40 – Navigating distractions and returning to presence
* 00:09:30 – Expanding awareness: from breath to body sensations
* 00:15:15 – Cultivating joy and gratitude in meditation
* 00:18:46 – Building and radiating joy outward
* 00:22:22 – Loving-kindness meditation: sending well wishes to others
* 00:25:38 – Returning to stillness and absorbing the practice
* 00:30:39 – Closing reflections and invitation to the Sit, Walk, Work community
What small moment of joy or gratitude have I overlooked recently?
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Episodi mancanti?
-
Welcome to Sit, Walk, Work, a podcast about paying attention. In this episode, I guide you through a 30-minute meditation that you can practice anywhere. We start with the breath as an anchor, then expand our awareness through a body scan—from the feet to the crown of the head. Along the way, we explore sensations, thoughts, and emotions, inviting in compassion for our bodies and gratitude for the present moment. Whether you’re seated or lying down, this practice is a space for renewal and rest. Take a breath, settle in, and let’s begin.
If you found value in this meditation share it with one person in your life.
Timestamp Breakdown
* 00:00 - 00:08 – Introduction
* 00:08 - 00:25 – Overview of today’s guided meditation
* 00:25 - 00:49 – Chime signals the start of practice
* 00:49 - 01:42 – Recap of meditation structure: breath, body, compassion, gratitude
* 02:02 - 05:01 – Settling in: posture and closing the eyes
* 05:01 - 08:41 – Noticing the breath and its constant movement
* 08:41 - 15:14 – Body scan: from feet to hips
* 15:14 - 21:38 – Expanding awareness: torso, arms, and breath sensations
* 21:38 - 26:46 – Compassion for the body and its journey
* 26:46 - 30:53 – Closing with gratitude and returning to daily life
* 30:53 - 31:47 – Outro and invitation to join the Substack community
What part of this meditation resonated with you the most?
How do you usually respond to stress, and did this meditation offer a different approach?
What other mindfulness topics or practices would you love to explore in future episodes?
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
What if, for just a few moments, you could put everything down—the to-do lists, the mental noise, the constant rush—and simply be? Today, I invite you into a practice of stillness, a chance to reconnect with yourself, your breath, and the quiet presence that’s always here, waiting. Let’s begin.
In this episode of Sit, Walk, Work, we explore the power of presence through a deeply grounding guided NSDR meditation. This practice invites you to slow down, reconnect with your body, and cultivate awareness of breath, emotions, and thoughts. Whether you’re feeling restless or simply seeking stillness, this session will help you settle into a state of ease and clarity.
🔹 What You’ll Experience:
✔ A full-body awareness scan 🏡
✔ Breath as a tool for grounding 🌬️
✔ Observing emotions with curiosity ❤️
✔ Cultivating joy and gratitude ☀️
✨ Take a deep breath, press play, and allow yourself to pause.
Timestamp Breakdown
* 00:00:00 - 00:00:48 – Introduction and Overview of the Practice
* 00:01:03 - 00:02:11 – Setting Intentions for the Session
* 00:02:12 - 00:05:26 – Settling into the Body and Awareness of Breath
* 00:05:27 - 00:10:00 – Grounding Through Body Awareness and Sensation
* 00:10:01 - 00:20:00 – Body Scan and Deepening Connection to Support
* 00:20:01 - 00:30:10 – Awareness of Breath as a Flow of Love and Compassion
* 00:30:11 - 00:40:00 – Exploring Thought Patterns and Emotional Presence
* 00:40:01 - 00:50:00 – Inviting Gratitude, Joy, and Positive Emotion
* 00:50:01 - 00:59:00 – Expanding Awareness to the Whole Experience
* 00:59:01 - 01:00:59 – Closing Reflections and Gentle Reemergence
When was the last time you truly let yourself rest—not just sleep, but deeply, intentionally rest?
If this practice helped you feel even a little more grounded, imagine what it could do for someone you care about. Share this episode with a friend who could use a moment of stillness—it might be exactly what they need today.
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
In this talk of Sit, Walk, Work, I explore the true nature of love and joy beyond the commercialized version sold to us—especially on days like Valentine’s Day. I reflect on how consumer culture has shaped our expectations of happiness and why so many people feel lonely when they don’t see themselves reflected in the world around them.
We dive into the fleeting nature of material joy, the power of presence, and how practices like iRest meditation help us reconnect with an inherent well-being that isn’t dependent on external conditions. I share simple ways to cultivate an inner smile and practical exercises for tapping into joy—no expensive gifts required.
To close, I introduce the concept of “Roses & Thorns,” a practice of recognizing both beauty and challenge in our daily lives, and why planting the seeds of love within ourselves allows us to share more with others.
Join me in this episode as we pause, pay attention, and reframe what love and happiness truly mean.
Key Topics Covered:
✅ The commercialization of love and why it leaves many feeling empty
✅ How we attach happiness to external conditions
✅ Finding joy in the ordinary and cultivating an inner smile
✅ The practice of iRest meditation for tuning into natural well-being
✅ The power of “Roses & Thorns” as a daily reflection practice
Time-Stamp:
(00:00:08 - 00:00:36) - Introduction
(00:00:51 - 00:01:52) - Valentine’s Day & The Consumerism Trap
(00:01:52 - 00:03:40) - The Emotional Side of Valentine’s Day
(00:03:40 - 00:06:45) - The Search for Happiness in Materialism
(00:06:45 - 00:11:11) - Shifting Attention to Inner Joy
(00:11:11 - 00:14:41) - Cultivating Love and Kindness Over Time
(00:14:41 - 00:17:00) - A Daily Practice: Roses & Thorns
Call to Action:
If this episode resonated with you, consider subscribing to Sit Walk Work
Like, subscribe, and share with someone who could use a little more presence in their day.
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 -
Welcome to Sit, Walk, Work. I’m Dominic, and today’s episode is a guided meditation on loving-kindness. In a world that often feels overwhelming, this practice helps us reconnect with our innate desire for joy and compassion. We begin by softening into the body, focusing on the breath, and grounding ourselves before moving into the loving-kindness phrases. Whether you’re new to meditation or a longtime practitioner, this episode invites you to cultivate a sense of ease and kindness—first for yourself, then for others.
Join me as we explore the golden thread of humanity—the universal longing for happiness and connection.
Timestamps:
* 00:00:08 – Introduction & Welcome
* 00:00:27 – Overview of Today’s Practice
* 00:01:07 – Setting the Tone: Grounding in Awareness
* 00:03:48 – Inviting Softness & Comfort into the Body
* 00:04:07 – The Golden Thread of Loving Kindness
* 00:06:29 – Awareness of Breath as a Giving & Receiving Practice
* 00:10:53 – Using the Breath to Soften Tension
* 00:14:07 – Loving Kindness Meditation Begins
* 00:15:18 – The Four Loving-Kindness Phrases
* 00:22:20 – Integrating Loving-Kindness with the Breath
* 00:27:51 – Allowing the Moment to Simply Be
* 00:31:29 – Closing the Practice with Gratitude
* 00:32:35 – Invitation to Substack & Final Thoughts
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
In the current episode of Sit, Walk, Work, I guide you through a meditation centered on embracing resistance with kindness and curiosity. The world's climate is such that we encounter resistance at every turn. In this practice we explore the natural flow of the breath, the subtle pauses between inhales and exhales, and how shifting perspectives can transform our practice. Through the lens of a simple yet profound story, we reflect on how our approach to mental resistance shapes our experience. The episode concludes with a gratitude practice, helping you anchor into the present with a renewed sense of awareness.
Time Stamp Breakdown:
* 00:00 - 00:22: Introduction and welcome to Sit, Walk, Work.
* 00:23 - 01:05: Overview of the episode structure and invitation to share the podcast.
* 01:06 - 02:24: Bruce Lee story about resistance and setting the tone for the meditation.
* 02:25 - 05:01: Beginning the practice: settling in, observing the breath.
* 05:02 - 06:18: Bruce Lee story on resistance, illustrating the meditation theme.
* 06:19 - 14:39: Breath awareness practice, exploring the natural rhythm and pauses.
* 14:40 - 22:02: Expanding awareness to body sensations and shifting perspectives.
* 22:03 - 27:32: Navigating resistance with curiosity and softening attention.
* 27:33 - 30:37: Gratitude practice and concluding the meditation.
* 30:38 - 31:37: Closing remarks and invitation to join the Substack community.
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Welcome to today’s episode of the Sit Walk Work podcast! I’m your host, Dominic, and this episode takes you through a guided meditation focused on anchoring your awareness through breath, sound, and thought. Starting with intention-setting, I guide you to explore the stillness and flow within each sensory experience. Along the way, we delve into how mindfulness opens a deeper connection with your inner observer and builds patience and focus. Whether you’re new to meditation or a seasoned practitioner, this practice offers space for insight and renewal.
Time Stamp Breakdown:
* 00:00:00 - 00:00:09: Introduction, like and subscribe message.
* 00:00:10 - 00:00:42: Overview of the episode structure.
* 00:01:10 - 00:03:10: Summary of meditation practice.
* 00:03:24 - 00:04:50: Setting posture and preparing for meditation.
* 00:04:51 - 00:06:34: Intention-setting and releasing expectations.
* 00:07:34 - 00:10:30: Anchoring focus on the breath.
* 00:15:45 - 00:17:56: Shifting attention to sounds.
* 00:23:44 - 00:24:55: Observing thoughts with curiosity and non-attachment.
* 00:29:00 - 00:30:11: Reflecting on the consistency of the observer within.
* 00:31:01 - 00:32:17: Closing the meditation and reconnecting with intention.
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Hi, everyone, and welcome back to Sit Walk Work! I’m Dominic, and in today’s episode, we’re diving deep into the practice of mindfulness with a guided meditation. Together, we explore the flow between breath, body, and thought—breaking them down into meaningful categories like memory, imagination, and planning.
This practice invites us to observe how thoughts shape our emotions, how the body responds to them, and how we can consciously shift our attention to what truly serves us. Whether it’s recognizing joy or softening resistance, today’s episode is about cultivating balance and finding equanimity in our busy lives.
Let’s begin—grab a quiet space, and let’s take this time to pause, reflect, and reset.
Time-Stamp Breakdown
0:00–2:00 - Welcome and introduction to today’s meditation episode.
2:00–4:30 - Setting the stage: Noticing the breath and body.
4:30–10:30 - Exploring the breath-body connection and its role in shifting awareness.
10:30–18:30 - Categorizing thoughts: Memory, imagination, and planning.
18:30–24:00 - Inviting conscious thought patterns: Gratitude, joy, and beauty.
24:00–28:30 - Finding equanimity by balancing thought and feeling.
28:30–30:30 - Closing reflections: Acknowledging your effort and its impact.
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Welcome to today’s episode of the Sit, Walk, Work podcast! I’m Dominic, your guide in exploring the art of paying attention. In this episode, we dive into themes of expansion, self-compassion, and the middle way—embracing life’s opposites and finding balance amid external and internal challenges.
I reflect on Pema Chödrön’s When Things Fall Apart and share insights about the eight worldly dharmas: pleasure and pain, loss and gain, fame and disgrace, and praise and blame. Together, we explore how mindfulness can help us navigate these opposites without attachment, alleviating unnecessary suffering.
Finally, we close with a guided meditation on the practice of Tonglen, blending compassion and breathwork to soften the grip of suffering and cultivate shared humanity. If you want to bring more spaciousness and balance into your life, this episode is for you. Let’s get started.
* [00:00:00] – Introduction: Setting the stage for reflection and mindfulness.
* [00:00:43] – Expansion and growth: Balancing external achievements with internal peace.
* [00:01:48] – Self-doubt and transitions: Reflections on personal challenges.
* [00:02:45] – Lessons from When Things Fall Apart: Embracing the present as a teacher.
* [00:05:00] – The Eight Worldly Dharmas: A Buddhist lens on life’s opposites.
* [00:10:07] – Guided meditation: Preparing the body and mind for practice.
* [00:19:25] – Tonglen meditation: Breathing in discomfort and exhaling compassion.
* [00:30:27] – Spaciousness and connection: Observing the container of experience.
* [00:37:27] – Closing meditation: Letting attention roam freely.
* [00:39:01] – Outro: Gratitude and an invitation to join the Substack community.
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Hello friends! In this episode of the Sit, Walk, Work podcast, I guide you through a special meditation practice inspired by the new year. Together, we set intentions, explore the rhythm of our breath, and embrace the spaciousness of awareness. We reflect on the changing nature of our moments and discover stillness amidst the flow of thoughts, breath, and sensations. This practice encourages us to release rigidity, cultivate gratitude, and connect with the fluidity of our lives. I’m so grateful to share this time with you.
Timestamps Breakdown
* [00:00:00] Welcome and Introduction
* [00:00:42] Setting the tone with chimes
* [00:01:02] New Year-inspired intentions
* [00:01:20] Guided breathing and following the breath
* [00:02:06] Acceptance: Allowing attention to wander
* [00:02:16] Moving from focused to open awareness
* [00:04:52] Exploring the fluidity and space in each moment
* [00:10:14] Integrating senses into the practice
* [00:16:01] Finding the pause within the breath
* [00:19:08] Embracing spacious awareness
* [00:24:23] Revisiting and releasing intentions
* [00:27:12] Closing with gratitude and stillness
* [00:31:25] Transitioning back into daily life
* [00:32:27] Invitation to join the Substack community
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
In this reflective episode of the Sit Walk Work podcast, host Dominic guides listeners through a meditation practice designed to welcome the new year with intention, self-kindness, and awareness. This session emphasizes the importance of starting small and embracing each moment as a chance to begin again. Explore a sequence of mindfulness techniques, from breath awareness to noticing body sensations, culminating in the simple yet profound act of being. Whether new to meditation or returning to your practice, this episode provides a grounding and compassionate space to reset.
Timestamps:
* 00:00:00 - 00:00:40: Introduction and episode overview
* 00:00:58 - 00:01:17: Welcoming the New Year and setting simple goals
* 00:01:27 - 00:02:11: Starting the practice: Doorways of meditation and breath awareness
* 00:02:14 - 00:03:14: Exploring sensations in the body and stepping back from preferences
* 00:03:14 - 00:05:00: Cultivating an attitude of openness and kindness
* 00:05:00 - 00:10:59: Observing change and narrowing attention to the breath
* 00:11:06 - 00:18:53: Moving through a spectrum of sensations and finding the middle way
* 00:23:32 - 00:26:58: Breath-counting meditation: a tool to deepen focus
* 00:27:11 - 00:30:07: Letting go of structure and sitting in silence
* 00:30:14 - 00:31:23: Closing practice with kindness and gratitude
* 00:31:23 - 00:32:26: Final thoughts and invitation to the community
Follow me on all the socials
* Substack
* Website
* Instagram
* Facebook
* YouTube
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 -
Welcome to Sit, Walk, Work, a podcast dedicated to cultivating mindfulness. In this guided meditation, we delve into the Third Noble Truth—the path to inner peace lies in releasing cravings and attachments. This episode invites listeners to become aware of the subtle patterns of wanting that lead to tension and explore the transformative power of letting go. Through mindful breathing and focused awareness, we journey from constriction to spaciousness.
00:00-00:04 – Welcome and Introduction
00:05-00:21 – Overview of Today’s Practice
00:22-01:11 – Recap of Previous Practices and Focus on Craving
01:12-03:30 – Preparing for Meditation: Posture and Breathing
03:31-05:43 – Exploring Internal Awareness and Initial Observations
05:44-09:33 – Narrowing Attention: The Breath as Anchor
09:34-13:59 – Wider Awareness: Body Sensations and Thoughts
14:00-18:39 – Recognizing and Releasing Craving
18:40-23:45 – The Repetitive Practice of Letting Go
23:46-27:27 – Closing Reflection: Gratitude and Possibility
• 27:28-31:41 – Transition Back to the Present and Community Invitation
Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.
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 -
In this episode of Sit Walk Work, Dominic dives into “The Subtle Side of Goal Setting.” Instead of focusing on conventional tactics like SMART goals and accountability partners, I explore deeper, often overlooked elements of goal-setting success: self-compassion, letting go, maintaining a beginner’s mind, and the courage to begin again. Drawing from personal experience and insightful quotes, this reflective discussion reveals the emotional tools necessary to stay resilient when plans inevitably go awry.
Listeners are introduced to strategies for overcoming self-criticism, embracing life’s unpredictability, and maintaining momentum, ensuring goals remain achievable, no matter the challenges.
00:00 – 00:03: Intro and reminder to like and subscribe.
00:03 – 00:15: Welcome to the Sit Walk Work podcast.
00:15 – 01:02: Introducing the theme: The subtle side of goal setting.
01:02 – 01:39: Revisiting traditional goal-setting methods and their shortcomings.
01:39 – 02:14: Recognizing the need for emotional resilience in goal-setting.
02:14 – 03:13: Four key elements for navigating goals: letting go, beginner’s mind, beginning again, and self-compassion.
03:13 – 07:05: Real-world example of getting derailed from a goal and the importance of self-compassion.
07:05 – 08:05: Building momentum and learning from setbacks with persistence.
08:05 – 10:52: Life’s unpredictability and the importance of staying flexible and adaptive.
10:52 – 14:45: The emotional and energetic investment to turn goals into reality.
15:31 – 15:59: Call to action: Join the Substack community for deeper engagement.
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 -
Welcome to the first episode of 2025 on Sit Walk Work! In this episode, I reflect on the theme of endings and beginnings—both inevitable and transformative. Drawing inspiration from personal stories, the Yoga Sutras, and the Buddha’s Five Daily Remembrances, I explore the bittersweet nature of letting go and the magic that lies beyond. Together, we’ll delve into embracing change, practicing mindfulness, and aligning our actions with the values we want to carry forward. This episode also features a meditation to help you anchor yourself in the cycles of breath as we set an intention for the year ahead. Let’s step into 2025 with grace, clarity, and purpose.
* 00:00:00 – Introduction: Welcoming 2025 and reflecting on the concept of time.
* 00:01:38 – Reflecting on endings and the opportunities they create.
* 00:03:35 – Insights from the Yoga Sutras: The philosophy of unjoining.
* 00:05:39 – The Buddha’s Five Daily Remembrances: Contemplating impermanence inspired by Dan Harris’s recent conversation with Vinny Ferraro
* 00:09:47 – The power of actions: What we carry beyond endings.
* 00:11:00 – Transition to a guided meditation: Anchoring in the breath.
* 00:13:21 – Meditation instructions: Observing beginnings and endings in breath.
* 00:24:42 – Closing reflection: Wishing blessings and encouraging community.
Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.
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 -
In this episode of Sit Walk Work, we explore the art of open awareness meditation, shifting from broad attention to focused mindfulness. I guide you through steps to tune into your body, observe your breath, and create moments of inner peace amidst life’s flux. Together, we reflect on the power of attention, gratitude, and the impermanence of our experiences. Whether you’re a beginner or a seasoned meditator, this practice invites curiosity, patience, and self-discovery.
(00:00:00) – Introduction to Open Awareness: What it is and why it’s transformative.
(00:00:34) – Establishing Posture: Creating a steady, comfortable foundation for practice.
(00:03:13) – Turning Inward: Using your attention as a tool for self-awareness.
(00:07:54) – Managing Doubts: A gentle reminder to embrace the process without judgment.
(00:12:13) – Body Awareness: Tuning into sensations and physical presence.
(00:17:45) – Breath as Anchor: Observing the cycles of the breath and impermanence.
(00:22:41) – Emotions and Resilience: Sitting with discomfort and letting it pass.
(00:27:05) – Gratitude Reflection: Acknowledging the conditions that support our practice.
(00:30:29) – Concluding Practice: Reconnecting with the external world and applying mindfulness.
Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.
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 -
Welcome to this episode of Sit, Walk, Work. I’m Dominic, and today, we explore a meditation practice designed to open space within, even amidst the shifting landscapes of our experiences. This session moves through attention: starting wide, narrowing to the breath, and opening again to meet our challenges and joys with compassion and tolerance.
We touch on how awareness of the breath connects us to the present and explore grounding through gratitude, patience, and an invitation to deepen kindness toward ourselves. This 30-minute practice is a gentle reminder of our capacity to shape our experience by choosing where to focus.
Thank you for practicing with me. I hope it brings you clarity and peace. If you find this episode valuable, please share it and connect with our growing community on Substack.
Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.
Timestamp Breakdown:
(00:00:00) - Intro to the episode and overview of today’s practice.
(00:00:37) - The beginning of the practice.
(00:01:20) - Exploring wide attention and narrowing to the breath.
(00:02:45) - Contemplating self-compassion during challenging moments.
(00:10:23) - Anchoring in the breath and fostering tolerance.
(00:15:18) - Reflection on gratitude and joy.
(00:25:30) - Observing the transformative power of focus.
(00:30:16) - Grounding into the body’s connection to the Earth.
(00:32:11) - Transition out of meditation and reflections on practice.
(00:33:06) - Closing thoughts and invitation to Substack community.
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 -
Welcome to this episode of Sit Walk Work, your guide to mindfulness and meditation. I’m Dominic, your host, and in this guided meditation, we’ll explore proven techniques to reduce stress, enhance focus, and cultivate gratitude. Together, we’ll practice soft belly breathing, use mantras like ‘Be still and know that I am,’ and focus on anchoring our attention in the present moment.
This episode is perfect for anyone looking to calm their mind, release tension, and reconnect with their inner self. By the end, you’ll feel more grounded, aware, and ready to extend kindness and compassion to yourself and others.
If you found value in today’s practice, I invite you to
to our growing mindfulness community on Substack, where we discuss tips and strategies for paying attention in a fast-paced world.
* 00:00:00 – 00:00:57: Introduction
* 00:00:57 – 00:02:28: Recap of Objectives
* 00:02:28 – 00:04:14: Settling into Practice
* 00:04:14 – 00:07:07: Sensory Awareness
* 00:07:07 – 00:08:48: Breath as Anchor
* 00:08:48 – 00:11:10: Navigating Distractions
* 00:11:10 – 00:14:48: Deepening Awareness
* 00:14:48 – 00:19:37: Thoughts as Objects
* 00:19:37 – 00:26:15: Mantra Practice
* 00:26:15 – 00:27:46: Gratitude Practice
* 00:27:46 – 00:30:42: Closing and Dedication of Merit
Thanks for reading and listening to Sit,Walk,Work (SW^2)! This post is public so feel free to share it.
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 -
In this talk, I delve into the practice of self-tolerance—what it means and why it’s essential for both personal growth and how we connect with others. The idea came to me during a visit to the Holocaust and Intolerance Museum, a sobering experience that made me reflect deeply on how easily we categorize others, losing sight of the shared humanity that binds us.
But what about how we categorize and treat ourselves? For so long, I’ve carried a relentless inner critic, a voice that doesn’t always feel like my own, shaped by repeated stories and judgments. Over time, I’ve realized how this inner dialogue shapes my actions and my capacity to extend compassion outward.
Through my own yoga and meditation practice, I’ve discovered that self-tolerance isn’t about indulging or ignoring flaws—it’s about creating space for kindness and understanding within. When I soften toward myself, I find it easier to see others with compassion and to recognize their struggles as reflections of my own.
This practice has taught me that the path to empathy starts with learning to embrace myself as I am. By practicing self-tolerance, we begin to ripple that same compassion outward, creating a world that feels a little softer and more connected for everyone.
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 -
Welcome to Sit Walk Work. In today’s episode, we’re embracing the theme of finding ease in the midst of effort with a 30-minute guided breathwork meditation. This practice is designed to create a bridge between your busy, restless moments and the quiet clarity we all need to thrive. Together, we’ll explore the art of pausing, with mindful instructions to align your body, settle your hands, and tune in to your breath.
The session weaves a blend of grounding techniques and calming visualization, helping you anchor yourself in the present moment. Whether you’re seated at a desk, on the go, or carving out sacred time at home, this space invites you to soften the edges of your day and rediscover your natural rhythm.
With gentle guidance and a focus on simplicity, this practice is perfect for newcomers and seasoned meditators alike. So, settle in, breathe deeply, and let’s begin the journey toward rest and renewal.
* Introduction and Preparation (0-5 minutes)
* Physical Setup:
* Find a comfortable seat.
* Rest hands gently (on lap or table).
* Maintain an upright, relaxed posture.
* Breath Awareness (5-10 minutes)
* Initial Focus on the Breath
* Anchoring the Mind: Uses the breath as an anchor to bring attention back when the mind wanders.
* Body Awareness and Grounding (10-20 minutes)
* Body Scan
* Connection to the Earth
* Guided Visualization or Thematic Reflection (20-25 minutes)
* Reflection on Theme: Integrates the theme of “finding ease in the midst of effort,” guiding participants to recognize moments of peace within their day-to-day challenges.
* Closing and Transition (25-30 minutes)
* Gradual Return
* Parting Words
Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.
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 - Mostra di più
