We Are Drowning In Resistance: A Guided Meditation on Breath and Awareness
In the current episode of Sit, Walk, Work, I guide you through a meditation centered on embracing resistance with kindness and curiosity. The world's climate is such that we encounter resistance at every turn. In this practice we explore the natural flow of the breath, the subtle pauses between inhales and exhales, and how shifting perspectives can transform our practice. Through the lens of a simple yet profound story, we reflect on how our approach to mental resistance shapes our experience. The episode concludes with a gratitude practice, helping you anchor into the present with a renewed sense of awareness.Time Stamp Breakdown:* 00:00 - 00:22: Introduction and welcome to Sit, Walk, Work.* 00:23 - 01:05: Overview of the episode structure and invitation to share the podcast.* 01:06 - 02:24: Bruce Lee story about resistance and setting the tone for the meditation.* 02:25 - 05:01: Beginning the practice: settling in, observing the breath.* 05:02 - 06:18: Bruce Lee story on resistance, illustrating the meditation theme.* 06:19 - 14:39: Breath awareness practice, exploring the natural rhythm and pauses.* 14:40 - 22:02: Expanding awareness to body sensations and shifting perspectives.* 22:03 - 27:32: Navigating resistance with curiosity and softening attention.* 27:33 - 30:37: Gratitude practice and concluding the meditation.* 30:38 - 31:37: Closing remarks and invitation to join the Substack community.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
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31:40
Breath, Sound, and Thought: A Guided Meditation for Presence
Welcome to today’s episode of the Sit Walk Work podcast! I’m your host, Dominic, and this episode takes you through a guided meditation focused on anchoring your awareness through breath, sound, and thought. Starting with intention-setting, I guide you to explore the stillness and flow within each sensory experience. Along the way, we delve into how mindfulness opens a deeper connection with your inner observer and builds patience and focus. Whether you’re new to meditation or a seasoned practitioner, this practice offers space for insight and renewal.Time Stamp Breakdown:* 00:00:00 - 00:00:09: Introduction, like and subscribe message.* 00:00:10 - 00:00:42: Overview of the episode structure.* 00:01:10 - 00:03:10: Summary of meditation practice.* 00:03:24 - 00:04:50: Setting posture and preparing for meditation.* 00:04:51 - 00:06:34: Intention-setting and releasing expectations.* 00:07:34 - 00:10:30: Anchoring focus on the breath.* 00:15:45 - 00:17:56: Shifting attention to sounds.* 00:23:44 - 00:24:55: Observing thoughts with curiosity and non-attachment.* 00:29:00 - 00:30:11: Reflecting on the consistency of the observer within.* 00:31:01 - 00:32:17: Closing the meditation and reconnecting with intention.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
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32:54
One Step to Equanimity: A Guided Meditation Practice
Hi, everyone, and welcome back to Sit Walk Work! I’m Dominic, and in today’s episode, we’re diving deep into the practice of mindfulness with a guided meditation. Together, we explore the flow between breath, body, and thought—breaking them down into meaningful categories like memory, imagination, and planning.This practice invites us to observe how thoughts shape our emotions, how the body responds to them, and how we can consciously shift our attention to what truly serves us. Whether it’s recognizing joy or softening resistance, today’s episode is about cultivating balance and finding equanimity in our busy lives.Let’s begin—grab a quiet space, and let’s take this time to pause, reflect, and reset.Time-Stamp Breakdown0:00–2:00 - Welcome and introduction to today’s meditation episode.2:00–4:30 - Setting the stage: Noticing the breath and body.4:30–10:30 - Exploring the breath-body connection and its role in shifting awareness.10:30–18:30 - Categorizing thoughts: Memory, imagination, and planning.18:30–24:00 - Inviting conscious thought patterns: Gratitude, joy, and beauty.24:00–28:30 - Finding equanimity by balancing thought and feeling.28:30–30:30 - Closing reflections: Acknowledging your effort and its impact.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
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30:23
Navigating Life’s Opposites: A Journey into Compassion and Expansion
Welcome to today’s episode of the Sit, Walk, Work podcast! I’m Dominic, your guide in exploring the art of paying attention. In this episode, we dive into themes of expansion, self-compassion, and the middle way—embracing life’s opposites and finding balance amid external and internal challenges.I reflect on Pema Chödrön’s When Things Fall Apart and share insights about the eight worldly dharmas: pleasure and pain, loss and gain, fame and disgrace, and praise and blame. Together, we explore how mindfulness can help us navigate these opposites without attachment, alleviating unnecessary suffering.Finally, we close with a guided meditation on the practice of Tonglen, blending compassion and breathwork to soften the grip of suffering and cultivate shared humanity. If you want to bring more spaciousness and balance into your life, this episode is for you. Let’s get started.* [00:00:00] – Introduction: Setting the stage for reflection and mindfulness.* [00:00:43] – Expansion and growth: Balancing external achievements with internal peace.* [00:01:48] – Self-doubt and transitions: Reflections on personal challenges.* [00:02:45] – Lessons from When Things Fall Apart: Embracing the present as a teacher.* [00:05:00] – The Eight Worldly Dharmas: A Buddhist lens on life’s opposites.* [00:10:07] – Guided meditation: Preparing the body and mind for practice.* [00:19:25] – Tonglen meditation: Breathing in discomfort and exhaling compassion.* [00:30:27] – Spaciousness and connection: Observing the container of experience.* [00:37:27] – Closing meditation: Letting attention roam freely.* [00:39:01] – Outro: Gratitude and an invitation to join the Substack community.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
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39:48
New Year, New Intentions: A Guided Meditation for Spacious Awareness
Hello friends! In this episode of the Sit, Walk, Work podcast, I guide you through a special meditation practice inspired by the new year. Together, we set intentions, explore the rhythm of our breath, and embrace the spaciousness of awareness. We reflect on the changing nature of our moments and discover stillness amidst the flow of thoughts, breath, and sensations. This practice encourages us to release rigidity, cultivate gratitude, and connect with the fluidity of our lives. I’m so grateful to share this time with you.Timestamps Breakdown* [00:00:00] Welcome and Introduction* [00:00:42] Setting the tone with chimes* [00:01:02] New Year-inspired intentions* [00:01:20] Guided breathing and following the breath* [00:02:06] Acceptance: Allowing attention to wander* [00:02:16] Moving from focused to open awareness* [00:04:52] Exploring the fluidity and space in each moment* [00:10:14] Integrating senses into the practice* [00:16:01] Finding the pause within the breath* [00:19:08] Embracing spacious awareness* [00:24:23] Revisiting and releasing intentions* [00:27:12] Closing with gratitude and stillness* [00:31:25] Transitioning back into daily life* [00:32:27] Invitation to join the Substack communityFollow 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