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.

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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?

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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