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

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