Sit,Walk,Work (SW^2)

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...

In this episode, I talk about the living, breathing relationship between formal and informal practice. I share what it means to sit down on purpose — to pause — and also how practice continues in the way we wash dishes, talk to strangers, or navigate hard days. This isn’t about doing it all perfectly. It’s about showing up with attention and care, again and again. I also reflect on a moment when I...

Hi, it’s Dominic, your host of Sit, Walk, Work . In today’s episode, we settle into a 60-minute iRest Yoga Nidra practice, embracing the spirit of spring — the season of blossoming. I guide you through grounding your body, cultivating the seeds of awareness, and breathing life into the visions and intentions that matter most. Through mindful body scanning, breath wraps representing seasons and tim...

Hi, it’s Dominic, and in this episode, I guide you through a gentle 10-minute Vipassana and body scan meditation. This practice invites you to sit with your breath, tune into the subtle sensations of your body, and approach whatever arises with curiosity and compassion. Whether you’re feeling overwhelmed, scattered, or simply seeking a moment of presence, this short guided session invites you to c...

In this episode of Sit, Walk, Work , I offer a simple yet profound meditation practice centered on the power of attention. Instead of moving through multiple techniques, we focus deeply on a single point—your breath—and explore how equanimity arises when we stop adding commentary to our experiences. You’ll be invited to sit with your breath, meet discomfort without judgment, and blend compassion i...

Hey everyone, it’s Dominic. In this episode of Sit, Walk, Work , I guide you through a meditation on one of my favorite themes: space —the space between breaths, between thoughts, and between transitions in life. This isn’t just about stillness—it’s about awareness, compassion, and the power of beginning again. Together, we explore the physical sensations in our bodies, the origin of breath, and w...

In this episode, I talk about something that’s been alive in me lately: the challenge and gift of naming what is , especially in the midst of contradiction, tension, and grief. I share a story about a conversation that revealed to me how often we speak in code—using polite language, or spiritual language, instead of saying the hard thing out loud. I reflect on how systems—familial, spiritual, soci...

In this episode of Sit Walk Work , I dive into the often-overlooked power of rest as resistance —how stepping away from constant productivity isn’t just about self-care, but about reclaiming autonomy in a world that demands our relentless output. I begin by exploring how systems—both external and internal—condition us to equate worth with work. Whether it’s hustle culture, capitalism, or deeply in...

In this episode of Sit Walk Work , I depart from the usual guided meditation format and deliver a thoughtful mini Dharma talk combined with an FAQ session. I reflect on common challenges in meditation, such as losing focus, misconceptions around stopping thoughts and navigating inner resistance. I offer personal insights into how practice can soften our relationship with our thoughts and help us e...

In this episode of the Sit, Walk, Work podcast, I guide you through a meditation practice inspired by the metaphor of trees. We explore the theme of growing in two directions—upward towards the light and downward for grounding and resilience. Through breathwork, loving-kindness mantras, and mindfulness techniques, I invite you to observe your experience with compassion and expand your awareness be...

Episode Summary In this guided meditation, we explore the locus of attention —where our awareness naturally rests and how we can intentionally shift it. Through breath awareness, body scanning, and mindful observation, this practice helps cultivate inner steadiness amidst life's chaos. Timestamps & Content Breakdown 00:00 - 00:01 – Introduction * Welcome to Sit, Walk, Work * Overview of today’s gu...