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?

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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