Sit,Walk,Work (SW^2)

The conversation focused on exploring mindfulness through a guided meditation, emphasizing the importance of noticing how the mind moves toward pleasant experiences and away from unpleasant ones.
One concept discussed was the natural rhythm of the breath and its built-in pauses, which serve as opportunities to observe subtle sensations in the body and the arising of different feeling tones—pleasant, unpleasant, or neutral.
A key theme that emerged was the value of being present without immediately reacting, allowing for greater self-awareness and choice in response to thoughts and sensations.
The discussion explored expanding attention from the breath and body to include all sensory experiences, ultimately grounding the practice with gratitude and acknowledging the significance of consistently showing up for oneself, whether it's the first or hundredth time meditating.

💬 Let’s Reflect Together
* Can you recall a moment where your mind wanted to move towards or away from a particular thought or feeling?
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In this episode of the Sit Walk Work podcast, I guide listeners through a meditation centered on perspective, starting with mindful attention to the breath and body as anchors.
We explore shifting perspectives—first inwards, noticing our experiences without judgment, and then outwardly, reflecting on past disagreements to view them from multiple angles, including our own, a third-party, and the other person's viewpoint.
The practice encourages self-compassion for the challenges of perspective-taking, framing it as a valuable but often overlooked skill that opens us to empathy, understanding, and greater options in how we relate to others and ourselves.
The episode closes with gratitude and an invitation to continue the journey within a like-minded community focused on paying attention.
💬 Let’s Reflect Together
* When you focus on your breath as an anchor during meditation, what do you notice most often pulling your attention away? How do you gently guide yourself back?
Use as journal prompts or share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
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In this episode, I guide listeners through a meditation focused on cultivating compassion and non-judgmental awareness, encouraging us to notice how our bodies respond to challenging moments and to meet those feelings with kindness rather than criticism.
I explain the importance of observing the breath and bodily sensations, recognizing when the mind drifts into imagination, and gently guiding attention back with patience.
I emphasize that practices like loving-kindness are not merely “soft skills” but powerful tools for setting boundaries and supporting ourselves without self-sacrifice.
The episode concludes by inviting you to express gratitude for simply showing up to practice, reminding us that caring for ourselves is an act of strength and foundation for growth.
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In this episode, I guide listeners through a meditation practice centered on open awareness, breath, and the impermanent nature of experience.
Building on last week's focus on loving-kindness, this session introduces elements of compassion to help navigate discomfort and challenging moments during meditation.
I emphasize meeting distractions and difficulties with patience and kindness, using simple phrases as anchors, and ultimately encourage the cultivation of gratitude and well-wishing for oneself and others.
The episode closes with an invitation to join a community for further discussion on the art of paying attention.
💬 Let’s Reflect Together
* How did it feel to bring compassion into your meditation practice tonight, especially when encountering difficult thoughts or feelings?
* What challenges did you notice in settling into the meditation tonight, especially if you were coming from a busy or stressful activity?
* How does the idea that “everybody’s trying to get there” (seeking wellbeing, happiness, ease) 03:03 shape your perspective on difficult people or situations?
Use as journal prompts or share your reflections in the comments—I’d love to hear how impermance is alive in your practice.
Join our Substack community for more conversations about paying attention, building habits, and making these practices work for your life—no matter how busy or distracted you may feel.
With Metta-Dominic
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What kind of mind are you creating?
This week, I experimented with a different format by reading passages from two books that have influenced my thinking. One explores resilience through the lens of Navy SEAL training. The other explores consciousness through contemplative philosophy.
Together, they reveal why meditation isn’t simply about relaxation.
It’s about learning to recognize and shape the thoughts that quietly become the life we experience.
If your intersted in the titles discussed in this podcast, the links are below.
Drownproof: Eight Life Lessons to Keep Your Head Above Water by Andy Stumpf
The Splendor of Recognition: An Exploration of the Pratyabhijna-hrdayam, a Text on the Ancient Science of the Soul

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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