“If you only take what the world gives you, you’ll be stressed, angry, and stuck. Meditation is how we change the input.”

From Habit to Liberation: A Guided Meditation

This week on Sit, Walk, Work, I guide you through a meditation designed to help you reconnect with your breath, your body, and your mind — and gently challenge the unconscious conditioning we all carry.

We start by asking: What habits are holding you back?

And then we sit with it. We breathe.

We observe the breath, the body, the stories — and invite space to begin again.

This practice is for anyone who’s ever said:

“I tried that once and it didn’t work.”

Let this be your invitation to try again, with kindness and curiosity.

🕰️ Episode Breakdown

00:00–00:38 – Welcome and intention

00:39–05:00 – Why meditation is mental training

05:01–06:01 – The elephant story: a metaphor for conditioning

06:02–09:58 – Setting posture and breath awareness

09:59–15:40 – Navigating distractions, building patience

15:41–22:31 – Full body scan

22:32–30:35 – Observing thought, breath, sensation

30:36–34:49 – Integration, gratitude, and closing

34:50–35:18 – Outro + community invitation

🧠 Key Themes

* Meditation as mental strength training

* How conditioning limits our potential

* Reconnecting with your senses and breath

* Releasing judgment and beginning again

* Observing thought patterns without attachment

💬 Reflect & Engage

* What’s one belief or habit you’ve accepted without question?

* What came up for you during the body scan?

* When’s the last time you gave yourself grace to begin again?

Leave a comment — or reply to this email and share what’s real for you.

Follow me on all the socials

* Substack

* Website

* Instagram

* Facebook

* YouTube

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