Sit,Walk,Work (SW^2)

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?

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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

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.

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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

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

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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.

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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

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.

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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.

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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.

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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

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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

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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