Welcome to this episode of Sit Walk Work. Today, I guide you through a grounding meditation, a practice you can do anywhere to help deepen your sense of presence and self-compassion. We’ll explore grounding through the senses, beginning with a simple exercise where I invite you to notice things you can feel, hear, and smell in your surroundings. We use the breath to root us in the body, moving from the feeling of our breath to a broader awareness of physical sensations.

Then, I guide you to listen to sounds around you, observing how they layer into the experience. From there, we shift to a focus on acceptance – embracing what is without needing to change it. I encourage you to patiently meet any mental chatter or discomfort, creating space for a softer, more compassionate practice. Toward the end, we focus on kindness, compassion, and understanding, letting these qualities flow through us.

As we close, I invite you to slowly open your eyes and observe five things in your environment, helping bridge the space between meditation and the world around you. I hope today’s practice gives you a more profound sense of presence and peace. For more practices like this and a community focused on mindfulness, feel free to join me on my Substack. Until next time, may you be well.”

* Introduction and Grounding (00:00:00 - 00:01:07)

* Dominic introduces a grounding exercise called “5-4-3-2-1” to anchor participants in their senses:

* Four things you feel (e.g., sensations like feet on the ground).

* Three things you hear (e.g., sounds in the environment).

* Two things you smell (e.g., subtle scents around).

* One thing you taste (optional, depending on recent food intake).

* Breath Awareness (00:01:17 - 00:02:14)

* The breath is framed as a continuous, accepting presence, arriving naturally with each inhale and exhale.

* Body Awareness (00:02:14 - 00:07:04)

* This section promotes a neutral stance toward bodily sensations, helping participants observe without judgment.

* Sound Awareness (00:07:04 - 00:10:08)

* The focus shifts to listening, inviting participants to receive sounds without seeking them out, similar to how they observe the breath.

* Mental Chatter and Acceptance (00:10:08 - 00:16:18)

* Acceptance here is emphasized as allowing thoughts to come and go without resistance.

* Heart-Centered Qualities (00:16:18 - 00:27:57)

* This part invites a gentler approach to the self, recognizing that cultivating these qualities internally can ripple out to others.

* Closing and Visual Awareness (00:27:57 - End)

* The meditation concludes by bringing attention back to the visual field..

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