Sit,Walk,Work (SW^2)

Welcome to Sit, Walk, Work, a podcast dedicated to cultivating mindfulness. In this guided meditation, we delve into the Third Noble Truth—the path to inner peace lies in releasing cravings and attachments. This episode invites listeners to become aware of the subtle patterns of wanting that lead to tension and explore the transformative power of letting go. Through mindful breathing and focused awareness, we journey from constriction to spaciousness.

00:00-00:04 – Welcome and Introduction

00:05-00:21 – Overview of Today’s Practice

00:22-01:11 – Recap of Previous Practices and Focus on Craving

01:12-03:30 – Preparing for Meditation: Posture and Breathing

03:31-05:43 – Exploring Internal Awareness and Initial Observations

05:44-09:33 – Narrowing Attention: The Breath as Anchor

09:34-13:59 – Wider Awareness: Body Sensations and Thoughts

14:00-18:39 – Recognizing and Releasing Craving

18:40-23:45 – The Repetitive Practice of Letting Go

23:46-27:27 – Closing Reflection: Gratitude and Possibility

• 27:28-31:41 – Transition Back to the Present and Community Invitation

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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 episode of Sit Walk Work, Dominic dives into “The Subtle Side of Goal Setting.” Instead of focusing on conventional tactics like SMART goals and accountability partners, I explore deeper, often overlooked elements of goal-setting success: self-compassion, letting go, maintaining a beginner’s mind, and the courage to begin again. Drawing from personal experience and insightful quotes, this reflective discussion reveals the emotional tools necessary to stay resilient when plans inevitably go awry.

Listeners are introduced to strategies for overcoming self-criticism, embracing life’s unpredictability, and maintaining momentum, ensuring goals remain achievable, no matter the challenges.

00:00 – 00:03: Intro and reminder to like and subscribe.

00:03 – 00:15: Welcome to the Sit Walk Work podcast.

00:15 – 01:02: Introducing the theme: The subtle side of goal setting.

01:02 – 01:39: Revisiting traditional goal-setting methods and their shortcomings.

01:39 – 02:14: Recognizing the need for emotional resilience in goal-setting.

02:14 – 03:13: Four key elements for navigating goals: letting go, beginner’s mind, beginning again, and self-compassion.

03:13 – 07:05: Real-world example of getting derailed from a goal and the importance of self-compassion.

07:05 – 08:05: Building momentum and learning from setbacks with persistence.

08:05 – 10:52: Life’s unpredictability and the importance of staying flexible and adaptive.

10:52 – 14:45: The emotional and energetic investment to turn goals into reality.

15:31 – 15:59: Call to action: Join the Substack community for deeper engagement.

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 the first episode of 2025 on Sit Walk Work! In this episode, I reflect on the theme of endings and beginnings—both inevitable and transformative. Drawing inspiration from personal stories, the Yoga Sutras, and the Buddha’s Five Daily Remembrances, I explore the bittersweet nature of letting go and the magic that lies beyond. Together, we’ll delve into embracing change, practicing mindfulness, and aligning our actions with the values we want to carry forward. This episode also features a meditation to help you anchor yourself in the cycles of breath as we set an intention for the year ahead. Let’s step into 2025 with grace, clarity, and purpose.

* 00:00:00 – Introduction: Welcoming 2025 and reflecting on the concept of time.

* 00:01:38 – Reflecting on endings and the opportunities they create.

* 00:03:35 – Insights from the Yoga Sutras: The philosophy of unjoining.

* 00:05:39 – The Buddha’s Five Daily Remembrances: Contemplating impermanence inspired by Dan Harris’s recent conversation with Vinny Ferraro

* 00:09:47 – The power of actions: What we carry beyond endings.

* 00:11:00 – Transition to a guided meditation: Anchoring in the breath.

* 00:13:21 – Meditation instructions: Observing beginnings and endings in breath.

* 00:24:42 – Closing reflection: Wishing blessings and encouraging community.

Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.

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 episode of Sit Walk Work, we explore the art of open awareness meditation, shifting from broad attention to focused mindfulness. I guide you through steps to tune into your body, observe your breath, and create moments of inner peace amidst life’s flux. Together, we reflect on the power of attention, gratitude, and the impermanence of our experiences. Whether you’re a beginner or a seasoned meditator, this practice invites curiosity, patience, and self-discovery.

(00:00:00) – Introduction to Open Awareness: What it is and why it’s transformative.

(00:00:34) – Establishing Posture: Creating a steady, comfortable foundation for practice.

(00:03:13) – Turning Inward: Using your attention as a tool for self-awareness.

(00:07:54) – Managing Doubts: A gentle reminder to embrace the process without judgment.

(00:12:13) – Body Awareness: Tuning into sensations and physical presence.

(00:17:45) – Breath as Anchor: Observing the cycles of the breath and impermanence.

(00:22:41) – Emotions and Resilience: Sitting with discomfort and letting it pass.

(00:27:05) – Gratitude Reflection: Acknowledging the conditions that support our practice.

(00:30:29) – Concluding Practice: Reconnecting with the external world and applying mindfulness.

Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.

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 this episode of Sit, Walk, Work. I’m Dominic, and today, we explore a meditation practice designed to open space within, even amidst the shifting landscapes of our experiences. This session moves through attention: starting wide, narrowing to the breath, and opening again to meet our challenges and joys with compassion and tolerance.

We touch on how awareness of the breath connects us to the present and explore grounding through gratitude, patience, and an invitation to deepen kindness toward ourselves. This 30-minute practice is a gentle reminder of our capacity to shape our experience by choosing where to focus.

Thank you for practicing with me. I hope it brings you clarity and peace. If you find this episode valuable, please share it and connect with our growing community on Substack.

Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.

Timestamp Breakdown:

(00:00:00) - Intro to the episode and overview of today’s practice.

(00:00:37) - The beginning of the practice.

(00:01:20) - Exploring wide attention and narrowing to the breath.

(00:02:45) - Contemplating self-compassion during challenging moments.

(00:10:23) - Anchoring in the breath and fostering tolerance.

(00:15:18) - Reflection on gratitude and joy.

(00:25:30) - Observing the transformative power of focus.

(00:30:16) - Grounding into the body’s connection to the Earth.

(00:32:11) - Transition out of meditation and reflections on practice.

(00:33:06) - Closing thoughts and invitation to Substack community.

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 this episode of Sit Walk Work, your guide to mindfulness and meditation. I’m Dominic, your host, and in this guided meditation, we’ll explore proven techniques to reduce stress, enhance focus, and cultivate gratitude. Together, we’ll practice soft belly breathing, use mantras like ‘Be still and know that I am,’ and focus on anchoring our attention in the present moment.

This episode is perfect for anyone looking to calm their mind, release tension, and reconnect with their inner self. By the end, you’ll feel more grounded, aware, and ready to extend kindness and compassion to yourself and others.

If you found value in today’s practice, I invite you to

to our growing mindfulness community on Substack, where we discuss tips and strategies for paying attention in a fast-paced world.

* 00:00:00 – 00:00:57: Introduction

* 00:00:57 – 00:02:28: Recap of Objectives

* 00:02:28 – 00:04:14: Settling into Practice

* 00:04:14 – 00:07:07: Sensory Awareness

* 00:07:07 – 00:08:48: Breath as Anchor

* 00:08:48 – 00:11:10: Navigating Distractions

* 00:11:10 – 00:14:48: Deepening Awareness

* 00:14:48 – 00:19:37: Thoughts as Objects

* 00:19:37 – 00:26:15: Mantra Practice

* 00:26:15 – 00:27:46: Gratitude Practice

* 00:27:46 – 00:30:42: Closing and Dedication of Merit

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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, I delve into the practice of self-tolerance—what it means and why it’s essential for both personal growth and how we connect with others. The idea came to me during a visit to the Holocaust and Intolerance Museum, a sobering experience that made me reflect deeply on how easily we categorize others, losing sight of the shared humanity that binds us.

But what about how we categorize and treat ourselves? For so long, I’ve carried a relentless inner critic, a voice that doesn’t always feel like my own, shaped by repeated stories and judgments. Over time, I’ve realized how this inner dialogue shapes my actions and my capacity to extend compassion outward.

Through my own yoga and meditation practice, I’ve discovered that self-tolerance isn’t about indulging or ignoring flaws—it’s about creating space for kindness and understanding within. When I soften toward myself, I find it easier to see others with compassion and to recognize their struggles as reflections of my own.

This practice has taught me that the path to empathy starts with learning to embrace myself as I am. By practicing self-tolerance, we begin to ripple that same compassion outward, creating a world that feels a little softer and more connected for everyone.

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. In today’s episode, we’re embracing the theme of finding ease in the midst of effort with a 30-minute guided breathwork meditation. This practice is designed to create a bridge between your busy, restless moments and the quiet clarity we all need to thrive. Together, we’ll explore the art of pausing, with mindful instructions to align your body, settle your hands, and tune in to your breath.

The session weaves a blend of grounding techniques and calming visualization, helping you anchor yourself in the present moment. Whether you’re seated at a desk, on the go, or carving out sacred time at home, this space invites you to soften the edges of your day and rediscover your natural rhythm.

With gentle guidance and a focus on simplicity, this practice is perfect for newcomers and seasoned meditators alike. So, settle in, breathe deeply, and let’s begin the journey toward rest and renewal.

* Introduction and Preparation (0-5 minutes)

* Physical Setup:

* Find a comfortable seat.

* Rest hands gently (on lap or table).

* Maintain an upright, relaxed posture.

* Breath Awareness (5-10 minutes)

* Initial Focus on the Breath

* Anchoring the Mind: Uses the breath as an anchor to bring attention back when the mind wanders.

* Body Awareness and Grounding (10-20 minutes)

* Body Scan

* Connection to the Earth

* Guided Visualization or Thematic Reflection (20-25 minutes)

* Reflection on Theme: Integrates the theme of “finding ease in the midst of effort,” guiding participants to recognize moments of peace within their day-to-day challenges.

* Closing and Transition (25-30 minutes)

* Gradual Return

* Parting Words

Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work.

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, a podcast about paying attention. I’m Dominic, your host, and today’s episode guides you through a deeply restorative practice called soft belly breathing. This somatic meditation invites you to soften tension in your body, reconnect with your breath, and cultivate a tender, curious, and compassionate attitude.

We’ll explore how this simple yet profound practice can help release stress—not just on the mat but in everyday moments like work, commutes, or life’s unexpected challenges. It’s about creating space for ease and awareness in real-time.

Together, we’ll slow down, observe what’s present with openness, and gently let go of what no longer serves us. You might feel lighter, freer, and more connected by the end.

Thank you for joining me on this journey of mindfulness and attention. If you find value in this episode, please share it with others and join our growing community. Now, let’s begin.”

1. Introduction and Preparation (0:00–0:05:00)

2. Settling In and Noticing (0:05:00–0:08:00)

3. Anchoring Attention to the Breath (0:08:00–0:12:00)

4. Transition to Body Awareness (0:12:00–0:19:00)

5. Softening and Releasing Tension (0:19:00–0:26:00)

6. Letting Go and Creating Space (0:26:00–0:29:00)

7. Closing Awareness and Gratitude (0:29:00–0:33:00)

8. Transition Back to Daily Life (0:33:00–end)

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, a podcast about paying attention. In this episode, I guide you through the profound and often unspoken practice of forgiveness. Most of us aren't taught this; I certainly wasn’t. But holding onto old hurts, whether they involve others or ourselves, only binds us to the past. Today, we’ll explore how forgiveness is less about changing what happened and more about freeing up space for the future.

I share a powerful framework I learned from Jack Kornfield called The Three Directions of Forgiveness. This involves three key areas: asking forgiveness from those we’ve harmed, forgiving ourselves for ways we’ve fallen short, and offering forgiveness to those who have hurt us. Each of these can be transformative in its own way, and the practice is all about starting small and meeting ourselves where we are.

Through guided meditation, I’ll invite you to find a steady, comfortable position and bring your attention to your body and breath. We’ll work through contemplations on forgiveness—first toward others, then inward to ourselves, and finally outward toward those who’ve caused us harm. The goal isn’t perfection; it’s about holding space for these experiences and allowing them to unfold with patience and grace.

As we close, I encourage you to carry these reflections into your daily life, cultivating more openness and compassion as you go. And if this practice resonates with you, I’d love for you to join our growing community on Substack, where we dive deeper into the art of paying attention.

With Metta, may you be well. Thank you for listening.

* Introduction (0:00–0:01:10)

* The Three Directions of Forgiveness (0:01:11–0:02:30)

* Guided Practice Preparation (0:02:31–0:04:20)

* Awareness and Observation (0:04:21–0:10:30)

* Forgiveness Contemplations (0:10:31–0:25:00)

* Integration and Grounding (0:25:01–0:30:00)

* Closing Practice and Reflections (0:30:01–0:32:47)

* Outro and Community Invitation (0:32:48–End)

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