Sit,Walk,Work (SW^2)

In this episode of the Sit Walk Work Podcast, I guide listeners through an open meditation practice designed to cultivate mindful attention to the body, breath, and emotional state. The session begins with grounding in bodily sensations, inviting a compassionate acknowledgment of both comfort and discomfort, before moving into breath awareness using a three-part breathing technique. Emphasis is pl...

I guide you through an inquiry-based meditation designed to help you tune into your inner voice and explore what truly matters to you right now. We’ll begin by grounding ourselves with a brief recap and then move through a practice that helps you connect with your breath, body, and heart space. Throughout this session, I’ll lead you in asking mindful questions like "What matters most right now?" a...

In this episode, I guide listeners through a meditation practice centered on the theme "We Are Not What We Experience." The episode opens with a recap of previous practices, then leads participants through exercises focusing on bodily sensations, breath, thoughts, and emotional tone, encouraging curiosity and non-judgmental observation. I emphasize the natural space between experiences and our rea...

In this episode, I guide listeners through a meditation themed around the elements—earth, water, fire, air, and space—emphasizing how each represents aspects of our inner and outer experience. The practice explores grounding through the body (earth), the adaptable flow of breath (water), the energy of emotions (fire), the shifting nature of thoughts (air), and the spacious awareness that holds all...

Unveiling the Power of Mindful Awareness When we talk about paying attention, we’re really talking about the essence of our lives. Each moment offers us a chance to connect more deeply not only to ourselves but to the rhythm of the world around us. In this episode of the Sit Walk Work Podcast, I guided you through a meditation rooted in the heart—a practice designed to help us ground ourselves bef...

In this episode, I guide listeners through a loving-kindness meditation focused on cultivating self-compassion, gratitude, and mindful awareness. The practice begins with setting a personal intention and connecting to one’s inner resource—a felt sense of safety and well-being—before moving through a body scan with gentle appreciation. Listeners are invited to send well wishes to themselves, benefa...

In this episode I guide listeners through a meditation focused on connecting with their inner resource, beginning with mindful acknowledgement of the day and a grounding body scan. The practice progresses from open awareness of bodily sensations to focused attention on the breath, introducing the option of an extended exhale to encourage relaxation and steadiness. I encourage listeners to observe...

I guides listeners through a meditation practice focused on cultivating awareness, building on recent themes of impermanence and the stories we tell ourselves. The practice involves sequential attention to the breath, a body scan, and mindful observation of thoughts, using labeling techniques to maintain a neutral perspective and avoid becoming entangled in narratives. I emphasize adopting curiosi...

In this episode, Dominic leads a guided meditation focused on the stories we tell ourselves, how our perceptions are shaped by our senses, thoughts, and memories, and the impact of internal narratives on our experiences. The practice encourages listeners to ground themselves in the breath, observe bodily sensations, investigate recurring thought patterns—especially those using absolutes like "alwa...

In this episode, I explore why so many people feel stuck, unfulfilled, or disconnected from their work and lives. The message is simple but powerful: real motivation comes from within, not from outside approval, artificial goals, or metrics that never felt meaningful in the first place. I invite listeners to step away from constant distraction, stop outsourcing their purpose, and reconnect with th...

A guided meditation on subject and object experience, where breath, body, thought, and gratitude each become places to rest attention. This episode explores how noticing changes the shape of experience and creates space between you and the mind’s constant movement. Follow me on all the socials * Substack * Website * Instagram * Facebook * YouTube This is a public episode. If you would like to disc...

This guided meditation moves through the essentials of practice: breath, body, mind, and compassion. It’s a simple but complete session that invites listeners to notice what is present without forcing anything to change. The practice closes with a wish for safety, happiness, health, and ease — for yourself and for others. Best for * Busy minds. * Stressful days. * Listeners new to meditation. * An...

What feels permanent… usually isn’t. We don’t notice this at first. Stress feels like it will stay. A difficult conversation feels like it defines the day. A thought loops long enough that it starts to feel like the truth. But if you slow down—even just a little—you start to see something different. Everything is moving. In this week’s practice, we explored what I would call spacious awareness . N...

When everything speeds up, your breath changes first. In this episode, we explore box breathing — a simple, structured technique to regulate your nervous system, create space under pressure, and respond more clearly in real life. No theory. Just practice. Follow me on all the socials * Substack * Website * Instagram * Facebook * YouTube This is a public episode. If you would like to discuss this w...

What if nothing you feel actually stays? In this guided meditation, we explore impermanence—not as a concept, but as something you can experience directly in your body, breath, and mind. Through a powerful exercise contrasting positive and difficult memories, you’ll see how attention shapes your experience—and how everything, no matter how real it feels, is constantly changing. Follow me on all th...

There’s a moment in meditation when we realize something simple but powerful. Experience rarely arrives in one form. Instead, life tends to show up in pairs. * Tension and ease. * Effort and rest. * Thinking and stillness. Most of us spend a great deal of energy trying to push one side away and hold onto the other. But meditation invites a different experiment. What happens if we allow both? In to...

Meditation often begins with learning how to focus attention. But over time, something deeper emerges. In this guided meditation, Dominic introduces the practice of equanimity — the ability to remain calm and balanced regardless of what arises in the mind or body. Through breath awareness and a gentle body scan, listeners practice meeting thoughts, sensations, and distractions with curiosity rathe...

Gratitude isn’t just something you feel—it’s something you practice. In this guided meditation, Dominic walks listeners through a layered gratitude practice beginning with open awareness, narrowing into breath, and expanding into reflection. You’ll explore gratitude for blessings in your life and, more challengingly, gratitude for obstacles that shaped you. The episode concludes by extending appre...

In this short practice, we explore what happens when you meet a difficult moment with self-compassion instead of criticism. Through breath awareness and three simple phrases, you’ll learn how to stay present with discomfort without adding unnecessary pressure. Follow me on all the socials * Substack * Website * Instagram * Facebook * YouTube This is a public episode. If you would like to discuss t...

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 discomf...

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 be...

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 t...

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 emotion...

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...

I opened this week’s practice feeling the weight of a busy year already pressing on my shoulders. It’s only late January 2026, yet every day seems loaded with obligations and unpredictable change. Rather than escaping the pressure, I invited us to sit with it. Slowing down is not about checking out—it’s about learning how to stay with ourselves when life is demanding. After settling into a comfort...