Sit,Walk,Work (SW^2)

Welcome to this episode of the Sit, Walk, Work podcast. Today, I'm thrilled to share a guided meditation experience with you, focusing on the profound practice of paying attention. We'll start with a brief recap of our previous exploration, setting the stage for a deeply grounding and expansive hour-long journey.

We'll begin by inviting a sense of playful curiosity as we explore what's stirring within our awareness. We'll gently note our comfort levels, whether our bodies feel settled or if there's still some lingering energy. I’ll guide you through subtly shifting your focus, learning to zoom in and out with your attention, allowing you to observe everything that arises without forcing or pushing.

A key aspect of this meditation is establishing your 'inner resource' – a natural state of grounded being that serves as a safety line throughout our exploration. We’ll move through a full body scan, from the crown of your head to your toes, noticing sensations, temperature, and even the mental commentary that arises.

We'll then delve into the breath, exploring the idea of continuous breathing, where the inhale seamlessly flows into the exhale, removing any pauses. This isn't about forcing a specific pace, but rather feeling the natural rhythm of your continuous breath.

Next, we'll turn our attention to feelings and emotions, recognizing them as messengers here to deliver information. We'll practice observing them with curiosity, noticing how they change and how they relate to our breath and bodily sensations. The beauty of awareness is that it provides a steady, unchanging space for all these experiences to arise and pass.

Finally, we'll consciously invite in moments of joy and gratitude, observing how these positive emotions shift our internal landscape. The ultimate goal is to simply be in the vast space of awareness, allowing everything to be held without clinging too tightly.

Thank you for joining me on this exploration of inner awareness. I truly hope this guided meditation helps you find a deeper sense of groundedness and connection to yourself. If you found it valuable, please share it with others and leave a review. You can also connect with our community on my Substack to continue the conversation about paying attention. Until next time, may you be well.

⏱️ Time Stamp Breakdown

* 00:00–00:01:05 – Introduction, episode structure, intention

* 00:01:06–00:02:19 – Recap of prior practice: inner resource, breath, emotion, gratitude

* 00:02:20–00:03:55 – Setting up for the 60-minute guided meditation

* 00:03:56–00:14:00 – Grounding, initial body sensing, awareness of comfort

* 00:14:01–00:30:00 – Full-body scan from head to pelvis

* 00:30:01–00:42:00 – Connecting body, breath, and awareness

* 00:42:01–00:50:00 – Welcoming emotions, feelings, and inner messages

* 00:50:01–00:53:15 – Recalling joy, gratitude, and practicing presence

* 00:53:16–00:59:43 – Resting in awareness, reemerging from the practice

* 00:59:44–End – Closing thoughts, Substack invitation

Share Your Thoughts

🧠 What part of the body scan felt the most grounding or surprising for you?

Did any emotions come up during practice? How did you meet them?

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Know someone who could benefit from this practice?

Got questions about meditation? Click here

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

"Hey, everyone, welcome to this episode of the Sit, Walk, Work podcast. Today, I'm thrilled to share a guided meditation experience with you, focusing on the profound practice of paying attention. We'll start with a brief recap of our previous exploration, setting the stage for a deeply grounding and expansive hour-long journey.

My intention with this practice is to help you redirect your attention inward, turning that powerful spotlight we usually shine on the outside world back onto ourselves. It’s a gift, really – this act of self-attention. The hardest part is always showing up, and you've already done that, so give yourself credit!

We'll begin by inviting a sense of playful curiosity as we explore what's stirring within our awareness. We'll gently note our comfort levels, whether our bodies feel settled or if there's still some lingering energy. I’ll guide you through subtly shifting your focus, learning to zoom in and out with your attention, allowing you to observe everything that arises without forcing or pushing.

A key aspect of this meditation is establishing your 'inner resource' – a natural state of grounded being that serves as a safety line throughout our exploration. We’ll move through a full body scan, from the crown of your head to your toes, noticing sensations, temperature, and even the mental commentary that arises.

We'll then delve into the breath, exploring the idea of continuous breathing, where the inhale seamlessly flows into the exhale, removing any pauses. This isn't about forcing a specific pace, but rather feeling the natural rhythm of your continuous breath.

Next, we'll turn our attention to feelings and emotions, recognizing them as messengers here to deliver information. We'll practice observing them with curiosity, noticing how they change and how they relate to our breath and bodily sensations. The beauty of awareness is that it provides a steady, unchanging space for all these experiences to arise and pass.

Finally, we'll consciously invite in moments of joy and gratitude, observing how these positive emotions shift our internal landscape. The ultimate goal is to be in the vast space of awareness, allowing everything to be held without clinging too tightly.

Thank you for joining me on this exploration of inner awareness. I truly hope this guided meditation helps you find a deeper sense of groundedness and connection to yourself. If you found it valuable, please share it with others and leave a review. You can also connect with our community on my Substack to continue the conversation about paying attention. Until next time, may you be well."

Share Your Thoughts

🧠 What was one new sensation you noticed during the body scan today?

What message did your feelings or emotions deliver to you during the practice?

Follow me on all the socials

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Know someone who could benefit from this practice?

Got questions about meditation? Click here

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

Everything Depends on How You Look At It

Hi friends, in this episode of Sit, Walk, Work, I guide you through a meditation centered on perspective— how the way we look at things can radically shape our inner experience.

This 30-minute non-movement meditation invites you to tune into your six senses, shift your attention skillfully, and experience the dynamic nature of awareness. We explore how to open attention wide, then gradually narrow it to sounds and breath, and finally rest in spacious witnessing. Throughout the practice, I offer gentle encouragement to meet each moment with presence and compassion — reminding you that even the things we resist or long for are temporary.

If you’re looking for a meditation that supports inner steadiness, insight, and a more compassionate way of relating to your thoughts, sensations, and life itself — this one’s for you.

🕰️ Timestamp Breakdown

* 00:00 – 01:00 | Intro and show setup

* 01:05 – 03:00 | Recap: The theme of perspective and working with objects of awareness

* 03:02 – 05:00 | Practice orientation: posture, breath, and comfort

* 05:08 – 06:40 | Quotation & framing: “There’s nothing insignificant…”

* 06:57 – 10:00 | Open attention: welcoming the full field of sensory experience

* 10:06 – 14:50 | Narrowing attention: focusing on sound

* 14:55 – 18:50 | Listening deeper: from close to distant sound

* 19:05 – 21:20 | Breath as an anchor: two styles of attention

* 21:25 – 24:00 | The witness perspective: awareness holds it all

* 24:08 – 27:00 | Integrating presence: everything changes

* 27:03 – 30:00 | Holding both joy and discomfort lightly

* 30:54 – 32:00 | Closing: return to the world and invitation to community

Share Your Thoughts

🧠 How do you usually respond to discomfort during meditation — and did today’s practice change that?

🙏 What does “being the witness” mean to you after this session?

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Know someone who could benefit from this practice?

Got questions about meditation? Click here

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 guided meditation episode of Sit, Walk, Work. I’m Dominic, and today I invite you to join me for a 30-minute meditation practice that explores the dynamic relationship between narrow and broad focus.

Together, we’ll begin by grounding in open awareness—just noticing what’s here. Then, we’ll gently narrow our focus to body sensations and use the breath as a bridge to move attention through different areas of the body. This helps us see how stories, labels, and preferences show up in our experience.

We’ll explore how attention can be trained to respond, rather than react, to internal moods and sensations. And finally, we’ll open awareness outward again, into sound and space—realizing that rest and awareness are always available.

Whether you’re here to deepen your meditation practice or just need a place to pause and reconnect, this practice is for you.

⏱ Timestamp Breakdown:

* 00:00–01:00 – Introduction and what to expect

* 01:00–02:45 – Recap: from broad to narrow attention

* 02:45–05:00 – Getting settled: posture and breath

* 05:00–10:00 – Opening awareness: noticing whatever arises

* 10:00–14:00 – Narrowing attention to body sensations

* 14:00–17:00 – Labels, preferences, and sensation

* 17:00–22:00 – Body mapping with breath: full sequence

* 22:00–24:00 – Why training attention matters

* 24:00–26:30 – Focusing narrowly on the breath

* 26:30–30:00 – Expanding awareness to external sound

* 30:00–32:30 – Closing: mood check-in and final thoughts

Share Your Thoughts

🧠 Which part of the practice felt most grounding or challenging?

🙏 What did you notice when your attention narrowed versus when it broadened?

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Know someone who could benefit from this practice?

Got questions about meditation? Click here

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

The purpose of the practice is to develop in us the ability to deal with all the vicissitudes of life in a balanced way. We learn to do so in meditation by observing with equanimity whatever happens within ourselves. With this equanimity, we can break the habit of blind reaction, and instead can choose the most beneficial course of action in any situation.- SN Goenka

In today’s episode of the Sit, Walk, Work podcast, I guide you through a meditation centered around equanimity—the ability to meet life’s ever-changing moments with balance and clarity. We begin by grounding in the breath, using it as an anchor to tune into the body and quiet the mind. From there, I guide you through a slow, intentional body scan, inviting your attention into subtle sensations and overlooked areas, like the right hand. This practice becomes a gateway into understanding the interconnectedness of breath, body, and thought.

We explore how meditation can help us respond instead of react—whether it’s during a challenging workout or a difficult conversation. Through stillness and awareness, we begin to touch the deep truth that change is constant, and that peace isn’t about perfection, but about presence.

⏱️ Time-Stamped Breakdown

* 00:00–01:00 — Introduction and Goenka quote on meditation

* 01:00–03:00 — Overview of today’s practice: equanimity, breath, and sensation

* 03:00–05:00 — Setting up your posture and conditions for stillness

* 05:00–08:00 — The meaning of equanimity and applying it to daily challenges

* 08:00–11:00 — Anchoring on the breath as a primary gate of perception

* 11:00–14:00 — Dealing with distractions and hindrances in practice

* 14:00–18:00 — Welcoming change and returning to the breath

* 18:00–23:00 — Expanding awareness to body sensations and their interplay with breath and mind

* 23:00–27:00 — Deep body scan: focusing on the right hand

* 27:00–30:00 — Integrating body, breath, and mind for clarity and balance

* 30:00–34:00 — Gratitude, compassion, and closing reflections

* 34:00–End — Outro and invitation to community

Share Your Thoughts

🧠 Can you recall a recent moment where you reacted instead of responding? How might equanimity have helped?

🙏 Did this practice shift how you feel right now compared to when you started? Share what changed for you.

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Know someone who could benefit from this 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

In this episode, I unpack the misunderstood quality of equanimity—not as emotional numbness or passive resignation, but as a fierce and practical form of inner balance. Drawing parallels from martial arts, I explore how training the mind through meditation helps us stay grounded amidst chaos, make better decisions, nd live more fully. I share personal insights, teachings from my teacher Selena, and reflections on impermanence, armor, and the power of presence. Whether you’re new to mindfulness or deep in your practice, this is a call to show up, not perfectly, but with power, presence, and a willingness to change.a

Share Your Thoughts

Can you think of a moment when you responded with balance rather than reactivity? What changed?

How has your “emotional armor” protected or limited you?

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Know someone who could benefit from this practice?

Got questions about meditation? Join the conversation

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

This week on Sit, Walk, Work, I shared a guided meditation that’s become a personal anchor lately—especially during weeks where my moods shift like weather.

In the episode, we begin by settling into the breath, expanding into the body, and then loosening our focus into open awareness. Along the way, I talk about how our moment-to-moment experiences—what we feel, think, and sense—combine to shape our mood. And how, with attention, we can shape it back.

“The only thing that stays is the stuff I hold on to.”

That line kept echoing for me this week. In the practice and in the day-to-day grind.

If you’ve been feeling stuck, reactive, or like you’re dragging a mood around you didn’t ask for, this practice might offer a little clarity—and maybe even a shift.

⏱️ Time Stamp Breakdown

* 00:00–00:38 – Introduction and invitation to practice

* 00:38–03:36 – Recap of today’s meditation themes

* 03:36–05:17 – Setting your seat and creating conditions for practice

* 05:17–07:03 – Opening attention to the full experience

* 07:03–11:19 – Cultivating curiosity amid changing thoughts and sensations

* 11:19–13:45 – Narrowing attention: focusing on the breath

* 13:45–16:36 – Recognizing distraction and returning with grace

* 16:36–19:06 – Awareness as mirror and backdrop

* 19:06–21:57 – Breath meets body: expanding attention

* 21:57–23:58 – Exploring physical quiet and bodily presence

* 23:58–26:53 – Personal reflection on frustration and softening

* 26:53–30:31 – Returning to open awareness

* 30:31–33:21 – Closing breath, Daily Stoic quote, and reflections on agency

* 33:21–33:43 – Final invitation and sign-off

Share Your Thoughts

What mood did you begin the practice with—and did it shift by the end?

When in your day do you most need a moment of awareness?

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Know someone who could benefit from this 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

In this episode, I talk about the living, breathing relationship between formal and informal practice. I share what it means to sit down on purpose — to pause — and also how practice continues in the way we wash dishes, talk to strangers, or navigate hard days. This isn’t about doing it all perfectly. It’s about showing up with attention and care, again and again. I also reflect on a moment when I realized I was being held by my practice in the middle of a very human moment — not on the cushion, but in the kitchen. This is an invitation to remember: how we live is how we practice, and we’re always in the middle of it.

⏱️ Timestamp Breakdown:

0:00 – Opening: “This is a practice”

1:20 – Defining formal vs. informal practice

3:40 – The magic of formal structure and the trap of perfectionism

6:10 – Informal practice: walking, working, living

7:50 – A moment of integration in the kitchen

10:30 – What holds us when things fall apart?

12:10 – Returning to practice not as escape, but as connection

14:00 – A closing invitation to let all of life be practice

Share Your Thoughts

What’s one everyday moment that recently felt like practice to you?

When has your practice supported you in an unexpected way?

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Know someone who could benefit from this 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 happens in context

A common association with meditation is that you have to be seated on a cushion in the right room and right conditions. This formal way of practicing is needed and valuable. It is the daily training for big game. In this case the big game is the challenging situations of our daily lives.

How and where can you bring practice into your daily life ?

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

Hi, it’s Dominic, your host of Sit, Walk, Work. In today’s episode, we settle into a 60-minute iRest Yoga Nidra practice, embracing the spirit of spring — the season of blossoming. I guide you through grounding your body, cultivating the seeds of awareness, and breathing life into the visions and intentions that matter most.

Through mindful body scanning, breath wraps representing seasons and time, and heart-centered reflection, we explore how focused attention can help ideas, emotions, and resilience naturally grow.

Whether you’re a seasoned meditator or simply in need of rest and renewal, this journey offers a space for you to soften, to notice, and to reconnect with your wholeness. Let’s begin.

⏱️ Timestamp Breakdown

* 00:00–01:00 — Welcome and Opening Intentions

* 01:00–03:00 — Overview of Today’s Meditation: Theme of Blossoming

* 03:00–10:00 — Grounding Into the Physical Body

* 10:00–20:00 — Full Body Scan: Root to Crown

* 20:00–30:00 — Cultivating Breath Awareness and Heart Connection

* 30:00–40:00 — Visualization: Breath Wraps of Seasons, Time, and Life Cycles

* 40:00–50:00 — Emotional Landscape: Meeting Thoughts and Feelings

* 50:00–58:00 — Cultivating Joy, Gratitude, and Resilience

* 58:00–61:00 — Closing Reflections and Transition Back to Waking State

Share Your Thoughts

Which part of the body scan or breath visualization felt most grounding for you?

What “seed” (idea, emotion, project) do you want to nourish this season?

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Know someone who could benefit from this practice?

Got questions about meditation? Join the conversation

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