Sit,Walk,Work (SW^2)

There are days when my attention feels like it’s been tossed in a dozen directions—emails, conversations, noise in the background, noise in my head. That’s where anchors come in. In meditation, anchors are those steady points we rest our attention on: the breath, the body, and the sounds around us. They remind us that even in chaos, we can choose where to land. When I sit down to practice, I start...

There’s a quiet moment that arrives just after I close my eyes — that instant when I can feel the shift from doing to being. In that space, I’m reminded that everything in our practice is a dance between opposites. Today’s meditation grew out of that very idea. In my yoga class earlier, we explored how opposites shape equilibrium — how the pendulum of life constantly swings, yet somehow we stay gr...

Every season asks something of us. Autumn, in particular, invites a sense of release. It reminds us that letting go isn’t loss—it’s preparation. In this week’s guided meditation, I explore how the transitions of nature mirror our own inner cycles. Through the body, the breath, and awareness, we practice softening into change and remembering that renewal begins with paying attention. Lately, I’ve b...

Today’s meditation brought me face-to-face with a theme many of us try to avoid: loss and grief. These are not abstract ideas—they show up in our daily lives in ways both subtle and sharp. When I think of grief, it’s not just the loss of a loved one. It can be the traffic jam that robs us of the time we wanted to spend differently, the relationship that changes in ways we didn’t expect, or the pro...

This week on Sit, Walk, Work , I led a guided meditation centered on spaciousness and impermanence —two qualities that shape not only our practice, but the way we live every day. We began with the breath. Each inhale and exhale was a reminder that no two moments are ever the same. Impermanence reveals itself here: every breath is similar, yet completely unique. It’s the same truth that shows up in...

When I sat down to record this episode, I wanted to talk about something that touches every corner of our lives: work. Not just the job we get paid for, but the ongoing work of being human — washing dishes, sending emails, having conversations, solving problems. So often, these tasks happen on autopilot. We brush our teeth while planning the day, eat lunch while checking messages, or listen to som...

The Practice of Walking: A Doorway into Presence Welcome back to the Sit, Walk, Work podcast. Today, I invite you to step into the second pillar of our practice: walking as a meditation. We often think of meditation as something we do while sitting still. But what about the hours we spend moving through the world? Walking is one of the simplest, most automatic things we do—yet it can also be one o...

You want to start meditating, but every time you try, your mind goes crazy. You sit down with good intentions, close your eyes, and immediately your brain starts planning dinner, replaying yesterday's awkward conversation, and reminding you about seventeen things you forgot to do. After three minutes of mental chaos, you give up and decide meditation "isn't for you." Here's what nobody tells begin...

Welcome back or welcome to the Sit, Walk, Work podcast. I’m Dominic, and in today’s episode, I’m offering you a guided meditation practice . This session is about shifting our attention away from measurement — the constant evaluations of “Am I good enough?” or “Am I doing this right?” — and into a space of possibility, abundance, and contribution. This week, I invite you to carry a simple guiding...

In this week’s episode, I invite you into a guided meditation centered on gratitude as a living practice . Gratitude often feels like something we should jot down in a journal at the end of the day—but in this practice, we explore gratitude as something alive in the body, the breath, and the present moment. I share how my own gratitude practice began while driving—speaking out loud the things I wa...

Sometimes, the only thing between scarcity and abundance is the way we breathe and what we notice. In today’s Sit, Walk, Work episode, we explore the theme of abundance — not as something to chase, but as something we can feel right now through breath, body awareness, and conscious thought. This guided practice moves through three main stages: * Expanding and releasing through the breath * Scannin...

“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 hab...

This week on the Sit, Walk, Work podcast, we drop into a guided meditation that begins with a simple moment: When my employee responded to “How are you?” with “I’m here,” it gave me pause. I honored the honesty but also gently offered a shift in perspective: “You’re here—and that’s something. Someone else didn’t get that chance today.” That exchange became a reminder of just how fragile and miracu...

This week on the Sit, Walk, Work podcast, I’m sharing a 30-minute guided meditation practice designed to help you soften into your breath, observe your thoughts, and extend the kindness you give so freely to others—toward yourself. It’s a practice I return to often, especially when I’m feeling overwhelmed or disconnected. We begin by anchoring the attention in the breath, then gently observe the m...

I grew up in a single-parent home. Like many, that meant figuring out a lot on my own—learning how to solve problems without a clear blueprint. One of the unexpected gifts of that experience was developing a kind of creative strategy: doing the opposite . We’re often told to trust our instincts, but what happens when those instincts are conditioned, reactive, or looping in a pattern that no longer...

When was the last time you allowed yourself to truly breathe — not just in and out, but into the fullness of your life? In this week’s episode of Sit, Walk, Work , I guide a 30-minute meditation centered on spaciousness — not only in the body but in our awareness, attention, and how we meet the moment. This post is a reflection and an invitation to experience that practice in your own time, with y...

“Train my mind to adapt to any circumstance.” — Epictetus Lately, I’ve been thinking a lot about uncertainty — not just the abstract kind, but the very real, in-your-face, everyday kind. The kind that shows up when you’re learning something new, navigating a relationship shift, facing work unknowns, or simply trying to sit with your thoughts. For me, this theme hit home while training in jiu-jitsu...

Today’s episode of Sit, Walk, Work is a gentle invitation into the heart of practice: faith , not blind belief, but the kind of quiet trust that emerges when we keep showing up. This guided meditation walks you through a full-body scan, breath awareness, and a space of deep witnessing. Along the way, I offer reflections on the idea that even when we feel stuck or uncertain, the simple act of atten...

Welcome to this episode of the Sit, Walk, Work podcast. Today, I'm thrilled to share a guided meditation experience with you, focusing on the profound practice of paying attention. We'll start with a brief recap of our previous exploration, setting the stage for a deeply grounding and expansive hour-long journey. We'll begin by inviting a sense of playful curiosity as we explore what's stirring wi...

"Hey, everyone, welcome to this episode of the Sit, Walk, Work podcast. Today, I'm thrilled to share a guided meditation experience with you, focusing on the profound practice of paying attention. We'll start with a brief recap of our previous exploration, setting the stage for a deeply grounding and expansive hour-long journey. My intention with this practice is to help you redirect your attentio...

Everything Depends on How You Look At It Hi friends, in this episode of Sit, Walk, Work , I guide you through a meditation centered on perspective — how the way we look at things can radically shape our inner experience. This 30-minute non-movement meditation invites you to tune into your six senses, shift your attention skillfully, and experience the dynamic nature of awareness. We explore how to...

Welcome to this guided meditation episode of Sit, Walk, Work . I’m Dominic, and today I invite you to join me for a 30-minute meditation practice that explores the dynamic relationship between narrow and broad focus. Together, we’ll begin by grounding in open awareness—just noticing what’s here. Then, we’ll gently narrow our focus to body sensations and use the breath as a bridge to move attention...

The purpose of the practice is to develop in us the ability to deal with all the vicissitudes of life in a balanced way. We learn to do so in meditation by observing with equanimity whatever happens within ourselves. With this equanimity, we can break the habit of blind reaction, and instead can choose the most beneficial course of action in any situation.- SN Goenka In today’s episode of the Sit,...

In this episode, I unpack the misunderstood quality of equanimity —not as emotional numbness or passive resignation, but as a fierce and practical form of inner balance. Drawing parallels from martial arts, I explore how training the mind through meditation helps us stay grounded amidst chaos, make better decisions, nd live more fully. I share personal insights, teachings from my teacher Selena ,...

This week on Sit, Walk, Work , I shared a guided meditation that’s become a personal anchor lately—especially during weeks where my moods shift like weather. In the episode, we begin by settling into the breath, expanding into the body, and then loosening our focus into open awareness. Along the way, I talk about how our moment-to-moment experiences—what we feel, think, and sense—combine to shape...