Sit,Walk,Work (SW^2)

Hi, it’s Dominic, and in this episode, I guide you through a gentle 10-minute Vipassana and body scan meditation. This practice invites you to sit with your breath, tune into the subtle sensations of your body, and approach whatever arises with curiosity and compassion. Whether you’re feeling overwhelmed, scattered, or simply seeking a moment of presence, this short guided session invites you to come home to yourself. No fixing, no forcing—just noticing.

⏱️Timestamp Breakdown

* 00:00 – Welcome and settling in

* 00:17 – Finding a comfortable seated position

* 00:43 – Inviting breath awareness

* 01:48 – Anchoring attention with the breath

* 02:39 – Meeting distraction with curiosity and compassion

* 03:44 – Shifting awareness to physical sensations

* 04:11 – Deepening the breath-body connection

* 05:03 – Observing changing sensations with equanimity

* 06:31 – Returning to the breath as an anchor

* 07:07 – Beginning the body scan at the crown

* 08:41 – Whole head awareness

* 09:11 – Opening to sensation and inner wisdom

* 09:51 – Closing and gratitude

Share Your Thoughts

What part of your body do you find it easiest—or hardest—to bring awareness to?

How did it feel to meet your distractions with curiosity instead of judgment?

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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, I offer a simple yet profound meditation practice centered on the power of attention. Instead of moving through multiple techniques, we focus deeply on a single point—your breath—and explore how equanimity arises when we stop adding commentary to our experiences.

You’ll be invited to sit with your breath, meet discomfort without judgment, and blend compassion into your awareness. Whether you’re a beginner or a seasoned practitioner, this episode will help you remember: how you hold your attention shapes your reality.

Let’s get quiet and curious together.

⏱ Timestamps

* 00:00 – Intro: The gift of attention

* 01:04 – Today’s meditation setup

* 01:48 – Why we’re focusing on one simple point: the breath

* 02:40 – Introducing equanimity and stillness

* 03:57 – Compassion and beginning again

* 05:41 – Settling into the practice

* 07:02 – Holding attention on the breath

* 08:16 – Distraction, judgment, and the invitation to observe

* 10:57 – True equanimity: meeting what is

* 13:06 – Subtle awareness and amplified sensations

* 15:07 – Mental chatter and physical presence

* 18:30 – Equanimity in the body: discomfort without overlay

* 23:09 – Compassion woven into presence

* 25:10 – The act of letting go

* 27:45 – Returning to the breath

* 29:40 – Final reflection: skillful attention in all conditions

* 31:00 – Closing: Gratitude and Metta

Know someone who could benefit from this practice?

Share Your Thoughts

How do you usually respond when discomfort appears in your body or mind?

What’s harder for you in meditation—staying focused, or being kind to yourself when you drift?

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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

Hey everyone, it’s Dominic. In this episode of Sit, Walk, Work, I guide you through a meditation on one of my favorite themes: space—the space between breaths, between thoughts, and between transitions in life. This isn’t just about stillness—it’s about awareness, compassion, and the power of beginning again. Together, we explore the physical sensations in our bodies, the origin of breath, and what happens when we hold our attention with softness. Whether new to meditation or deep in your practice, this 30-minute session offers a grounded, heart-centered journey into presence, joy, and equanimity. Let’s sit together in the gift of space.

⏱️ Timestamps & Episode Breakdown

* 00:00–00:50 – Welcome and intro to today’s practice

* 00:51–03:35 – Recap and key themes: “the space between”

* 03:36–05:21 – Getting physically settled

* 05:22–09:16 – Taking inventory: body, mind, and mood

* 09:17–12:45 – Exploring space in breath, body, and attention

* 12:46–16:05 – Noticing transitions in thoughts and sensations

* 16:06–20:59 – Anchoring attention in the breath

* 21:00–24:53 – Starting over: the gift of new beginnings

* 24:54–27:22 – Exploring sensations and the changing body

* 27:23–31:42 – Cultivating gratitude and joy in the heart space

* 31:43–33:07 – Sending love outward—to others and yourself

* 33:08–34:43 – Ajahn Chah on space as a gift & closing thoughts

Know someone who could benefit from this practice?

Share Your Thoughts

What kind of space are you craving right now—in your body, schedule, or mind?

Did you notice anything new about the way your breath or thoughts move during the 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 something that’s been alive in me lately: the challenge and gift of naming what is, especially in the midst of contradiction, tension, and grief. I share a story about a conversation that revealed to me how often we speak in code—using polite language, or spiritual language, instead of saying the hard thing out loud.

I reflect on how systems—familial, spiritual, societal—shape the way we speak and what we’re allowed to name, and how choosing clarity, especially around grief, can be a form of self-trust and healing. I ask: What do we make room for when we name something honestly? What truths can be born when we stop trying to make everything OK?

This episode is for anyone navigating unspoken tension, spiritual bypassing, or just craving the relief of naming what’s real.

🕰️ Episode Timestamps:

* 00:00 – Welcome and quiet start

* 01:00 – A shift in season and pace

* 03:30 – The unexpected grief of slowing down

* 06:00 – Letting go of “the churn”

* 08:45 – Releasing instead of quitting

* 11:00 – Learning from nature’s rhythm

* 13:30 – Trusting what your body already knows

* 15:00 – Invitation to rest and notice

* 16:30 – Closing reflection

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Share Your Thoughts

How are you learning to trust your body’s pace?

How do you navigate the tension between kindness and clarity?

What’s one thing in your life right now that you’re ready to stop making Ok?

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, I dive into the often-overlooked power of rest as resistance—how stepping away from constant productivity isn’t just about self-care, but about reclaiming autonomy in a world that demands our relentless output.

I begin by exploring how systems—both external and internal—condition us to equate worth with work. Whether it’s hustle culture, capitalism, or deeply ingrained beliefs about success, we often find ourselves stuck in cycles of exhaustion that leave little room for true renewal.

But what if we saw rest, stillness, and slowness as powerful tools for self-liberation? I share personal reflections on when I first recognized my own resistance to slowing down, the guilt that arose when I tried to rest, and how I began shifting my mindset to see rest not as a luxury, but as a necessity for clarity, creativity, and presence.

Throughout the episode, I offer practical ways to invite more intentional pauses into your life. Whether through small, deliberate actions or larger mindset shifts, we can all begin to deprogram the idea that we must “earn” rest.

I close with an invitation: How can you reclaim even a small moment of rest today—not just as self-care, but as an act of resistance?

Timestamp Breakdown:

* ⏱ 00:00 - 03:30 — Introduction: Setting the stage for today’s conversation

* ⏱ 03:31 - 10:15 — Key insight #1 (summarize the section)

* ⏱ 10:16 - 18:45 — Key insight #2 (summarize the section)

* ⏱ 18:46 - 25:00 — Personal story or reflection (summarize)

* ⏱ 25:01 - 30:00 — Closing thoughts and invitation to reflect

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The Landing

What’s one small way to integrate more renewal into your daily routine?

What’s the hardest part about slowing down for you?

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, I depart from the usual guided meditation format and deliver a thoughtful mini Dharma talk combined with an FAQ session. I reflect on common challenges in meditation, such as losing focus, misconceptions around stopping thoughts and navigating inner resistance. I offer personal insights into how practice can soften our relationship with our thoughts and help us embrace life’s complexities. My reflections aim to encourage listeners to cultivate curiosity, self-compassion, and patience in their meditation journeys.

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Episode Breakdown:

* (00:00:08) – Intro: Welcoming listeners and inviting them to like and subscribe

* (00:00:15) – Podcast introduction: A show about paying attention

* (00:00:24) – Episode overview: A Dharma talk and FAQ session on meditation practice

* (00:01:06) – Question 1: Can Dominic maintain his focus during meditation?

* (00:01:28) – Misconception: Meditation isn’t about stopping thoughts but understanding them

* (00:02:10) – Cultural rigidity and self-compassion: The push to “get better” and its counterbalance in meditation

* (00:03:19) – Resistance in practice: Allowing discomfort, observing patterns, and softening

* (00:04:01) – Key insight: Thoughts are less true and less sticky than we think

* (00:04:45) – Meditation’s freedom: Gaining space and power over reactivity

* (00:05:12) – Outro: Invitation to join the Substack community

What questions do you have about mediation let me know in the comments

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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 the Sit, Walk, Work podcast, I guide you through a meditation practice inspired by the metaphor of trees. We explore the theme of growing in two directions—upward towards the light and downward for grounding and resilience. Through breathwork, loving-kindness mantras, and mindfulness techniques, I invite you to observe your experience with compassion and expand your awareness beyond the breath. Whether you’re looking to soften resistance, hold opposites within you, or deepen your meditation, this practice offers space to grow from the center and cultivate peace.

Time Stamp Breakdown

* 00:00:00 – 00:00:15: Introduction: Welcome to the Sit, Walk, Work podcast.

* 00:00:15 – 00:01:06: Episode overview and invitation to settle in.

* 00:01:07 – 00:06:00: Story of the tree: Growing in two directions and the hidden nature of growth.

* 00:06:15 – 00:10:00: Breath meditation and settling into steady posture.

* 00:10:08 – 00:16:25: Expanding attention from breath to visual field and senses.

* 00:16:25 – 00:27:00: Loving-kindness meditation with mantras like “May I be safe and protected.”

* 00:27:00 – 00:30:46: Observing sounds and silence, letting go of resistance.

* 00:31:53 – 00:32:58: Closing reflections, dedicating the merits of practice, and an invitation to join the Substack community.

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The Landing

Which loving-kindness mantra felt most supportive for you in this session?

Did you notice a shift when you expanded your attention beyond the breath?

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

Episode Summary

In this guided meditation, we explore the locus of attention—where our awareness naturally rests and how we can intentionally shift it. Through breath awareness, body scanning, and mindful observation, this practice helps cultivate inner steadiness amidst life's chaos.

Timestamps & Content Breakdown

00:00 - 00:01 – Introduction

* Welcome to Sit, Walk, Work

* Overview of today’s guided meditation

00:01 - 00:03 – Settling In

* Preparing the body for stillness

* Breath awareness & body scan

* Releasing tension from face, jaw, and hands

00:03 - 00:07 – Exploring the Locus of Attention

* Where is your attention naturally held?

* Expanding awareness from the breath to the whole body

* Noticing how attention moves and shifts

00:07 - 00:14 – Witnessing Without Attachment

* Observing thoughts, sensations, and emotions as they arise

* Recognizing how attention “hooks” onto certain experiences

* Practicing non-attachment to thoughts

00:14 - 00:22 – The Shifting Nature of Attention

* Expanding awareness beyond a single focal point

* Exploring the contrast between movement and stillness

* How attention influences our moment-to-moment experience

00:22 - 00:24 – From Receiving to Giving in Meditation

* Understanding that meditation is not just about receiving

* How to intentionally offer thoughts of gratitude and appreciation

00:24 - 00:28 – Bringing in Gratitude & Joy

* Actively choosing thoughts that support well-being

* Noticing the sensations that arise from gratitude

* The power of small shifts in attention

00:28 - 00:32 – Closing Reflection: Noticing Change

* Returning to the breath as an anchor

* Comparing how you feel now vs. at the start of practice

* Acknowledging any shifts in mind and body

00:32 - 00:33 – Closing & Call to Action

* Encouragement to practice self-compassion

* Invitation to join the Sit, Walk, Work community on Substack

* “With Metta, may you be well”

Have you ever considered the difference between receiving and giving in your meditation practice?

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🔥 When life feels overwhelming, expansion is the key.

In this guided meditation episode, we explore how our breath, body sensations, and thoughts expand and contract—just like our experiences. By tuning into these patterns, we cultivate awareness, stillness, and the ability to shift our energy rather than being trapped by it. 🌿

What You’ll Experience in This Episode:

✔️ Breathwork to expand your capacity

✔️ Sensory awareness to deepen presence

✔️ Thought exploration to break rigid patterns

✔️ A powerful metaphor about resilience & renewal

🧘 “Stillness isn’t emptiness—it’s where transformation begins.”

Time-Stamped Breakdown:

* 00:00:08 - 00:00:48 — Introduction & Podcast Overview

* 00:01:07 - 00:03:12 — Recap of the Meditation Structure

* 00:03:12 - 00:10:49 — Breath Awareness & Expansion Practice

* 00:10:49 - 00:18:05 — Body Sensation Awareness & Expansion

* 00:18:05 - 00:25:44 — Thought Expansion & Reversal Exercise

* 00:25:44 - 00:30:06 — Finding Stillness & The Log Pole Pine Metaphor

* 00:30:06 - 00:32:16 — Closing Reflections & Call to Action

What sensations stood out the most in your body, and how did they change as you focused on them?

What does stillness feel like for you? How does it contrast with movement?

How do you typically react to discomfort in my body or mind? Did this meditation shift your response?

How can you bring a sense of stillness into the moments of your day that feel most chaotic?

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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 Sit, Walk, Work, a podcast about paying attention. In today’s episode, I guide you through a seated meditation practice focused on expanding awareness—from the breath to the body, to emotions, and finally outward toward others. Together, we explore how witnessing our experience can lead to deeper connection, gratitude, and generosity.

Throughout this meditation, I invite you to notice the subtle shifts in breath, body sensations, and thoughts. We also practice cultivating joy and sending it outward, recognizing that love and kindness are not finite resources but something that can overflow and be shared.

This session is an opportunity to pause, reset, and remember the power of presence. So, find a comfortable seat, close your eyes, and let’s begin.

What sensations in my body tell me that I am holding stress or tension?

Timestamp Breakdown

* 00:00:08 – Introduction to the episode and invitation to like/subscribe

* 00:00:15 – Overview of today’s guided meditation

* 00:01:05 – Reflection on how experience expands from “I” to “we”

* 00:02:26 – Beginning of the meditation: witnessing and stillness

* 00:04:34 – The role of witnessing in meditation, Bhagavad Gita quote

* 00:05:25 – Observing the breath and softening effort

* 00:07:40 – Navigating distractions and returning to presence

* 00:09:30 – Expanding awareness: from breath to body sensations

* 00:15:15 – Cultivating joy and gratitude in meditation

* 00:18:46 – Building and radiating joy outward

* 00:22:22 – Loving-kindness meditation: sending well wishes to others

* 00:25:38 – Returning to stillness and absorbing the practice

* 00:30:39 – Closing reflections and invitation to the Sit, Walk, Work community

What small moment of joy or gratitude have I overlooked recently?

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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