In this episode of the Sit, Walk, Work podcast, I guide you through a meditation practice inspired by the metaphor of trees. We explore the theme of growing in two directions—upward towards the light and downward for grounding and resilience. Through breathwork, loving-kindness mantras, and mindfulness techniques, I invite you to observe your experience with compassion and expand your awareness beyond the breath. Whether you’re looking to soften resistance, hold opposites within you, or deepen your meditation, this practice offers space to grow from the center and cultivate peace.

Time Stamp Breakdown

* 00:00:00 – 00:00:15: Introduction: Welcome to the Sit, Walk, Work podcast.

* 00:00:15 – 00:01:06: Episode overview and invitation to settle in.

* 00:01:07 – 00:06:00: Story of the tree: Growing in two directions and the hidden nature of growth.

* 00:06:15 – 00:10:00: Breath meditation and settling into steady posture.

* 00:10:08 – 00:16:25: Expanding attention from breath to visual field and senses.

* 00:16:25 – 00:27:00: Loving-kindness meditation with mantras like “May I be safe and protected.”

* 00:27:00 – 00:30:46: Observing sounds and silence, letting go of resistance.

* 00:31:53 – 00:32:58: Closing reflections, dedicating the merits of practice, and an invitation to join the Substack community.

Follow me on all the socials

* Substack

* Website

* Instagram

* Facebook

* YouTube

The Landing

Which loving-kindness mantra felt most supportive for you in this session?

Did you notice a shift when you expanded your attention beyond the breath?

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