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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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.

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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 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