Sit,Walk,Work (SW^2)

In this episode, Dominic leads a guided meditation focused on the stories we tell ourselves, how our perceptions are shaped by our senses, thoughts, and memories, and the impact of internal narratives on our experiences. The practice encourages listeners to ground themselves in the breath, observe bodily sensations, investigate recurring thought patterns—especially those using absolutes like "always"—and develop curiosity and compassion toward these stories. Emphasizing mindfulness, Dominic highlights the value of noticing and gently challenging limiting narratives, concluding with the idea that opportunities to pay attention and cultivate awareness extend beyond formal meditation into daily life.

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In this episode, I explore why so many people feel stuck, unfulfilled, or disconnected from their work and lives. The message is simple but powerful: real motivation comes from within, not from outside approval, artificial goals, or metrics that never felt meaningful in the first place.

I invite listeners to step away from constant distraction, stop outsourcing their purpose, and reconnect with the work, habits, and choices that genuinely matter to them. It blends reflection, encouragement, and a guided meditation style into a grounded reminder that attention is a skill, and meaning can be rebuilt one choice at a time.

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A guided meditation on subject and object experience, where breath, body, thought, and gratitude each become places to rest attention. This episode explores how noticing changes the shape of experience and creates space between you and the mind’s constant movement.

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This guided meditation moves through the essentials of practice: breath, body, mind, and compassion. It’s a simple but complete session that invites listeners to notice what is present without forcing anything to change.

The practice closes with a wish for safety, happiness, health, and ease — for yourself and for others.

Best for

* Busy minds.

* Stressful days.

* Listeners new to meditation.

* Anyone wanting a calm, structured reset.

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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 feels permanent… usually isn’t. We don’t notice this at first. Stress feels like it will stay. A difficult conversation feels like it defines the day. A thought loops long enough that it starts to feel like the truth.

But if you slow down—even just a little—you start to see something different.

Everything is moving. In this week’s practice, we explored what I would call spacious awareness.

Not emptiness as in nothingness…

…but as the space where everything happens.

We started with the breath. Not to control it.

Not to optimize it. Just to notice: The body is already breathing.

That alone is enough to anchor attention.

From there, we widened things out. Instead of focusing on one point, we allowed attention to move. Across the body. Across sensation. Across thought.

And when you do that, something becomes obvious: Nothing holds still for very long.

That moment—when you realize your attention has narrowed—

That’s the practice. Not forcing it back. Not correcting it.

Just noticing… and widening again.

At a certain point, you may begin to see:

There isn’t a fixed center to any of this.

There’s just experience… happening.

💬 Let’s Reflect Together

* What did you notice about how your attention moves?

* Where did your mind narrow? Where did it open?

* What changed when you stopped trying to control the experience?

Use as journal prompts or share your reflections in the comments—I’d love to hear how impermance is alive in your practice.

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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

When everything speeds up, your breath changes first.

In this episode, we explore box breathing — a simple, structured technique to regulate your nervous system, create space under pressure, and respond more clearly in real life.

No theory. Just practice.

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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 nothing you feel actually stays?

In this guided meditation, we explore impermanence—not as a concept, but as something you can experience directly in your body, breath, and mind.

Through a powerful exercise contrasting positive and difficult memories, you’ll see how attention shapes your experience—and how everything, no matter how real it feels, is constantly changing.

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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

There’s a moment in meditation when we realize something simple but powerful.

Experience rarely arrives in one form.

Instead, life tends to show up in pairs.

* Tension and ease.

* Effort and rest.

* Thinking and stillness.

Most of us spend a great deal of energy trying to push one side away and hold onto the other.

But meditation invites a different experiment. What happens if we allow both?

In today’s Sit, Walk, Work practice, we explore this idea of opposites.

We begin by connecting to an inner resource — a sense of safety, steadiness, or well-being that lives somewhere within us. Sometimes this is felt through the body. Other times it’s recalled through a memory, a place, or a moment when we felt supported.

This inner resource becomes an anchor. From there, we move through the body.

As we scan through different areas, we begin to notice contrasts:

* warm and cool

* tight and open

* heavy and light

Rather than trying to change anything, the invitation is to simply notice the polarity.

The body becomes a landscape of opposites. Then we shift to the breath.

In this practice, we emphasize the exhale, allowing it to lengthen and soften naturally. The exhale activates the parasympathetic nervous system, encouraging the body to settle.

Over time, the breath becomes a bridge between physical sensation and emotional experience. As attention deepens, feelings begin to surface.

Rather than rejecting one and chasing the other, we simply notice that both exist within the same field of awareness.

The same is true for thoughts. Meditation does not eliminate thinking.

Instead, it helps us see thoughts as movements inside a much larger space.

And eventually we arrive at that space itself.

Awareness.

The quiet background that holds everything: the body, the breath, the emotions, the thoughts

Opposites still exist, but they no longer feel like problems.

They become expressions of the same living experience.

Meditation doesn’t remove the polarities of life.

It simply teaches us how to hold them.

💬 Let’s Reflect Together

* What opposites did you notice most clearly during the meditation?

* Was it easier to sit with pleasant sensations or unpleasant ones?

* Where do you experience tension and ease in your body most often?

* Did the exhale emphasis change your state during the practice?

* What did it feel like to rest in awareness at the end?

Use as journal prompts or share your reflections in the comments—I’d love to hear how impermance is alive in your practice.

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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

Meditation often begins with learning how to focus attention.

But over time, something deeper emerges.

In this guided meditation, Dominic introduces the practice of equanimity — the ability to remain calm and balanced regardless of what arises in the mind or body.

Through breath awareness and a gentle body scan, listeners practice meeting thoughts, sensations, and distractions with curiosity rather than reaction.

This episode explores how equanimity is not about controlling experience, but about learning to stay steady with whatever appears.

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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

Gratitude isn’t just something you feel—it’s something you practice.

In this guided meditation, Dominic walks listeners through a layered gratitude practice beginning with open awareness, narrowing into breath, and expanding into reflection. You’ll explore gratitude for blessings in your life and, more challengingly, gratitude for obstacles that shaped you.

The episode concludes by extending appreciation outward toward others, reinforcing the shared human desire for safety, joy, and meaning. This is a grounded, embodied approach to gratitude—one that strengthens resilience without bypassing difficulty.

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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