Sit,Walk,Work (SW^2)

We are often hardest on ourselves in the moments we most need steadiness.

This guided meditation explores self-compassion and loving kindness as practical, embodied practices. Not as philosophy, but as something you can use after a stressful meeting, a tense conversation, or a difficult day.
Through breath awareness and simple phrases, this episode helps you build the capacity to stay with discomfort without adding unnecessary self-judgment.
Because meditation isn’t escape. It’s learning how to stay.
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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 six‑minute clip, I guide you to turn toward the feelings you typically push away. I liken the mix of emotions inside to a personal weather pattern and asks you to label each sensation with curiosity. By observing where emotions manifest physically—tightness in the chest, heaviness in the belly—you gain insight into your inner climate. This compassionate witnessing helps prevent reactive behaviour and fosters self‑understanding.
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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

I lead you through an imaginary line running from the crown of your head down through the spine, inviting you to feel sensations along the face, throat, heart, belly, and pelvis. As you move outward into the arms, hips, legs, and feet, the edges of your body begin to soften. The practice highlights how textures, temperatures, and the rhythm of your breath are all connected. It’s a quiet reminder that paying attention to the body can ground you when life’s boundaries feel blurred.
It is short sweet and too the point.
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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 a world where everything feels loud, this guided meditation offers a refuge of attention. Dominic begins with a simple metaphor—breathing into pain—as a way to acknowledge discomfort without letting it dictate our actions. From there, he invites listeners to slow down, set a posture of stillness, and tune into the pace of their breath. The practice gently explores our “inner climate” of emotions and sensations, helping us observe feelings without being pulled into reactivity.
As the session unfolds, Dominic guides a body scan along an imaginary line from the crown of the head to the base of the spine and out into the limbs. By noticing the texture of clothing, the weight of the body, and the rhythm of the heartbeat, we learn to inhabit the container that holds our experience. Edges dissolve, and the aliveness of the body becomes evident.
The practice closes with an invitation to listen to ambient sounds, reminding us that paying attention is an act we carry into every moment. Whether you’re new to meditation or a regular practitioner, this episode offers practical tools for staying present amid chaos and cultivating a compassionate witness within.

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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 guided body scan, I lead you through an inner line running from the crown of your head to your pelvis, then along the outer edges of your body—feet, legs, hips, ribs, arms, and face. This simple yet powerful practice illuminates the boundary between your personal presence and your participation in the world. Noticing where sensations are vivid or subtle helps you relate to your own limits with clarity and compassion.
Enoy this quick practice that can be used any time during the day.
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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