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

Thanks for reading and listening to Sit,Walk,Work (SW^2)! This post is public so feel free to share it.

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

Welcome to Sit Walk Work, a podcast about paying attention. I’m Dominic, your guide. In today’s episode, we journey through a deeply grounding and expansive meditation. Together, we explore a practice inspired by iRest Yoga Nidra, guiding you to connect with sensations, sounds, and the subtle rhythms of your breath and body.

Today, we’ll slow down, move through the body, and feel the sensations that often go unnoticed amidst daily distractions. I’ll be here to prompt you to sense, witness, and welcome whatever arises—giving attention to your body, your breath, and even the quieter parts of your experience.

This practice is all about embracing the present moment. As you listen, I encourage you to connect with your motivations, ground yourself in intention, and let go of any need to fix or change. Feel free to follow along at your own pace and allow yourself the space to simply be with whatever arises.

If this resonates with you, I invite you to share the episode, leave a review, or join our community on Substack. Together, we can continue exploring the art of paying attention. With metta—may you be well.

* Introduction and Invitation to Practice (00:00:00 - 00:00:49)

* Sensory Awareness and Noticing (00:01:05 - 00:03:47)

* Setting Intentions and Connecting with Motivation (00:04:08 - 00:06:12)

* Grounding and Feeling Supported (00:06:12 - 00:09:41)

* Body Scan: Right Side (00:10:04 - 00:16:34)

* Body Scan: Left Side (00:17:13 - 00:21:40)

* Whole Body Awareness (00:22:02 - 00:23:20)

* Breath Awareness and Visualization (00:24:18 - 00:29:34)

* Observing Stillness and Movement (00:30:07 - 00:32:12)

* Emotional Awareness and Opposite Feelings (00:35:05 - 00:38:13)

* Awareness of Space and Inner Resources (00:40:11 - 00:43:57)

* Gratitude Practice (00:46:32 - 00:49:50)

* Integration and Closing (00:53:00 - 01:01:04)

Thanks for reading Sit,Walk,Work (SW^2)! This post is public so feel free to share it.

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. Today, I guide you through a grounding meditation, a practice you can do anywhere to help deepen your sense of presence and self-compassion. We’ll explore grounding through the senses, beginning with a simple exercise where I invite you to notice things you can feel, hear, and smell in your surroundings. We use the breath to root us in the body, moving from the feeling of our breath to a broader awareness of physical sensations.

Then, I guide you to listen to sounds around you, observing how they layer into the experience. From there, we shift to a focus on acceptance – embracing what is without needing to change it. I encourage you to patiently meet any mental chatter or discomfort, creating space for a softer, more compassionate practice. Toward the end, we focus on kindness, compassion, and understanding, letting these qualities flow through us.

As we close, I invite you to slowly open your eyes and observe five things in your environment, helping bridge the space between meditation and the world around you. I hope today’s practice gives you a more profound sense of presence and peace. For more practices like this and a community focused on mindfulness, feel free to join me on my Substack. Until next time, may you be well.”

* Introduction and Grounding (00:00:00 - 00:01:07)

* Dominic introduces a grounding exercise called “5-4-3-2-1” to anchor participants in their senses:

* Four things you feel (e.g., sensations like feet on the ground).

* Three things you hear (e.g., sounds in the environment).

* Two things you smell (e.g., subtle scents around).

* One thing you taste (optional, depending on recent food intake).

* Breath Awareness (00:01:17 - 00:02:14)

* The breath is framed as a continuous, accepting presence, arriving naturally with each inhale and exhale.

* Body Awareness (00:02:14 - 00:07:04)

* This section promotes a neutral stance toward bodily sensations, helping participants observe without judgment.

* Sound Awareness (00:07:04 - 00:10:08)

* The focus shifts to listening, inviting participants to receive sounds without seeking them out, similar to how they observe the breath.

* Mental Chatter and Acceptance (00:10:08 - 00:16:18)

* Acceptance here is emphasized as allowing thoughts to come and go without resistance.

* Heart-Centered Qualities (00:16:18 - 00:27:57)

* This part invites a gentler approach to the self, recognizing that cultivating these qualities internally can ripple out to others.

* Closing and Visual Awareness (00:27:57 - End)

* The meditation concludes by bringing attention back to the visual field..

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 dedicated to the art of paying attention. I’m Dominic, and today, I’m guiding you through a meditation focused on ‘the end of things.’ This practice gently explores how we meet or resist endings, big and small, and the natural rhythm of life they reveal. We build awareness around these cycles and invite a compassionate attitude toward whatever arises, starting with grounding ourselves in the body and the breath.

Throughout this episode, you’ll have moments to feel your presence in the here and now. Whether it’s the breath, a sensation, or just observing the mind, each part of our experience connects us to life’s continuous ebb and flow. Towards the end, we’ll bring joy, gratitude, and lovingkindness, aiming to cultivate compassion for ourselves and others.

Thank you for joining me. If you find this practice meaningful, please

and connect with us on my Substack, where we dive deeper into the themes of attention and awareness. As always, may you be well. With Metta

* Introduction & Grounding (Opening)

* Body Awareness and Grounding

* Sensing the Body: The meditation begins by directing attention to the body, inviting a grounding awareness as a home base.

* Noticing Physical Sensations: Listeners are guided to focus on the feel of their hands, feet, and other bodily sensations, creating a foundation of presence.

* Breath Awareness

* Observing the Breath: Attention is directed to the natural rhythm of the breath, noticing its movement in the body.

* Experiencing Cycles: Breath is used as a tactile way to observe the concepts of beginning and ending, showing how each cycle naturally arises and fades.

* Contemplation of Endings

* Exploring Endings: Listeners are prompted to consider various endings in life, from small daily closures to more significant life transitions.

* Awareness of Resistance: The practice encourages recognizing where resistance or acceptance exists around endings, allowing reflection on our reactions.

* Inviting Joy, Gratitude, and Loving-Kindness

* Transition to Positive Emotions: After exploring endings, the practice moves into welcoming joy, gratitude, and kindness towards oneself.

* Extending Compassion: This compassion can be broadened to others, nurturing a sense of interconnectedness.

* Open Awareness & Self-Compassion

* Attention to Natural Flow: Listeners are encouraged to let attention wander, noticing where it naturally drifts and gently guiding it back if distracted.

* Self-Kindness: Gentle self-compassion is emphasized, allowing oneself to return to focus with kindness when the mind wanders.

* Expanding Loving-Kindness Outward

* Sending Compassion Beyond This section emphasizes sharing well-wishes and loving-kindness beyond oneself to others and the world, strengthening a sense of collective well-being.

* Closing & Transitioning Out

* Returning to the Body: Listeners are invited to return to physical sensations, slowly re-engaging with their surroundings and ending the meditation with awareness.

* Farewell and Community Invitation: Dominic wraps up with an invitation to connect on Substack, fostering a community around mindfulness and attention

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 the Sit Walk Work podcast, a podcast dedicated to the art of paying attention. I’m Dominic, your host, and today’s episode is a guided meditation called Autumn Stillness: A Meditation on Change. In this session, we explore the transformative power of change through a mindful practice that you can do anywhere.

As the season shifts to autumn, we are reminded of the subtle changes around us—falling leaves, cooler temperatures—and how these reflect the internal transitions we experience. Our practice today focuses on finding moments of stillness amidst those changes, reminding us that even in periods of transformation, there’s always an opportunity to pause and reset.

Thanks for reading Sit,Walk,Work (SW^2)! This post is public so feel free to share it.

Through this meditation, I’ll guide you in tuning inward, connecting to your breath, body, and sensations. We’ll scan the body, explore the feelings of being grounded and supported, and expand our awareness to embrace both stillness and change. By the end, you’ll have created space for new possibilities, aligned with your personal intentions.

Whether you’re new to meditation or returning to it, this episode is an invitation to slow down and find grounding in the present moment. So, sit back, relax, and let’s begin this practice together. And remember, as I like to say, ‘It doesn’t work if you don’t.’ Thanks for showing up today, and I hope you enjoy the experience.”

* Introduction to the Meditation (00:00:00 - 00:01:03)

* Intention Setting (00:01:03 - 00:04:38)

* Grounding in the Body (00:06:09 - 00:13:12)

* Body Scan Continuation (00:13:12 - 00:17:31)

* Breathing Awareness (00:20:27 - 00:24:53)

* Mindful Observing (00:25:22 - 00:27:10)

* Expanding Awareness (00:27:58 - 00:29:24)

* Returning to Stillness (00:32:50 - 00:35:05)

* Closing Reflection (00:35:05 - 00:41:08)

* Outro (00:41:08 - 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 another Sit, Walk, Work episode: A Show About Paying Attention. I’m Dominic, your host, and today’s episode takes you through a guided meditation focused on mindfulness and embracing impermanence. Together, we’ll explore the subtle shifts in your breath, body sensations, and thoughts, reminding ourselves that things don’t need to be perfect to be meaningful.

As we move through the practice, I’ll guide you in softening your focus and bringing compassion to what arises. Whether returning to your breath or observing your thoughts without attachment, this episode encourages you to connect with the deeper qualities of kindness and gratitude. You’ll hear me refer to Desmond Tutu’s wisdom, reminding us that ‘with willingness, anything is possible.’ This quote perfectly reflects today’s practice: showing up with a willingness to be present, even when things aren’t perfect, is enough.

At the end of the episode, I’ll invite you to reflect on your experience and contemplate what stood out during the meditation. Whether sitting for the first time or returning to practice, this is a space for renewal, a reminder that attention is the gateway to transformation.

If you find value in today’s meditation, please share it with others who might benefit.

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