PODCAST · religion
Sit,Walk,Work (SW^2)
by Dominic Stanley
I guide meditation and rest practices for people who are tired of trying to be calm—and want to learn how to stay present inside real life. sitwalkwork.substack.com
Episodes
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Expanding Empathy Through Meditation: Practicing Perspective and Attention
In this episode of the Sit Walk Work podcast, I guide listeners through a meditation centered on perspective, starting with mindful attention to the breath and body as anchors. We explore shifting perspectives—first inwards, noticing our experiences without judgment, and then outwardly…
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Guided Meditation for Tuning Into Your Body’s Alerts
In this episode, I guide listeners through a meditation focused on cultivating compassion and non-judgmental awareness, encouraging us to notice how our bodies respond to challenging moments and to meet those feelings with kindness rather than criticism. I explain the importance of observing the...
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Letting Go of Stress with Breath, Kindness, and Compassion
In this episode, I guide listeners through a meditation practice centered on open awareness, breath, and the impermanent nature of experience. Building on last week's focus on loving-kindness, this session introduces elements of compassion to help navigate discomfort and challenging moments…
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Who Is Training Your Mind?
What kind of mind are you creating? This week, I experimented with a different format by reading passages from two books that have influenced my thinking. One explores resilience through the lens of Navy SEAL training. The other explores consciousness through contemplative philosophy. Together,...
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Vipassana and Metta Meditation Practice for Busy People Seeking Peace and Attention
In this episode of the Sit Walk Work podcast, I offer a guided meditation focused on the themes of Vipassana and Metta, beginning with a brief recap and moving into a practical, accessible session designed to help listeners cultivate awareness and kindness in their everyday lives. The aim is to...
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From Tension to Stillness: Guided Mindfulness for Busy Lives
Introduction: More Than Just Sitting Still For many of us—especially if you’re just beginning a meditation journey or if you’re convinced you have “no time” for this—meditation can feel like an impossible ask. The challenge isn’t just about finding a quiet corner or managing a packed schedule.…
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Becoming Your Own Best Friend Through Mindful Attention and Compassion
Embracing Stillness to Nurture Inner Kindness In today’s fast-moving world, our daily routines rarely leave space for the silence needed to cultivate self-awareness and compassion. During this guided meditation session, I invited listeners to explore the transformative power of paying…
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The Power of Presence: Sensory Anchors and Body Scan Meditation
Introduction: The Gift of Paying Attention On today’s episode, I invited you to join me for a practice rooted in the simple—but often overlooked—art of paying attention. We explored the natural gateways that anchor us in the present: sound, touch, and breath. The act of tuning into these senses…
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Connecting to the Present Through Attention: A Full Body and Breath Meditation
A key insight of this stage is realizing that even when our bodies are physically still, there is constant movement within us—breath, heartbeat, sensations, thoughts. In this episode, I guide listeners through a meditation focused on grounding attention using the senses—specifically sound, touch,...
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Lighting Each Room Within: Meditation Practice for Awareness and Wellbeing
In this episode, I guide listeners through a concentrated meditation practice using the metaphor of the body as a house with three floors and nine rooms, with attention as the illuminating light that moves through each space. The session begins with grounding in posture and breath, then journeys...
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Exploring Flourishing Through Mindfulness and Breath
Introduction: The Art of Paying Attention In today’s episode of the Sit Walk Work podcast, I guided listeners through a meditation centered on the concept of flourishing—how growth happens not just in nature but within our lives, bodies, and moment-to-moment experiences. Through this practice, we...
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Grounding in the Body Practices for Mindful Attention and Gentle Self-Compassion
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...
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Listening Within: Exploring the Power of Inquiry Practice
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....
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Exploring the Space Between Us and Our Experiences Through Guided Meditation
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...
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Exploring the Five Elements
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…
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Settling In: Exploring Body and Heart Awareness for Everyday Life
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...
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Guided Loving Kindness Meditation Practice for Deep Rest and Awareness
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…
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Breath and Body Anchors Cultivating Calm and Resilience in Daily Life
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...
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Awareness as Practice: Recognizing Stillness and Consistency in Meditation
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...
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Exploring the Stories We Tell Ourselves Through Mindful Meditation
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…
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How to Stop Chasing Other People’s Goals and Find Your Real Motivation
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...
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Why Your Mind Keeps Pulling You Away
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 *...
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How to Meditate When Your Mind Won’t Stop Racing
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 —…
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This Will Change How You See Your Thoughts
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...
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Box Breathing for Stress and Focus
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 *...
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Nothing You Feel Stays (And That Changes Everything)
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...
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Holding Both: Meditation and the Practice of Opposites
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...
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The Skill of Staying Balanced
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...
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The Discipline of Gratitude
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…
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A Self Compassion Break
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 *...
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When You’re Hard on Yourself: A Meditation Practice
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....
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Witnessing Your Emotional Weather
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...
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Scan Your Container
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…
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Inner Climate: Observing Feelings in a Loud World
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...
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Inner Lines, Outer Edges: A Guided Body Scan
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...
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Where Do I End and the World Begins? — Exploring Boundaries Through Breath
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...
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Learning to Stay: Building a Container for What Life Brings
Episode Title: Learning to Stay: A Guided Meditation on Containment Episode Description: In this guided meditation, Dominic explores the idea of containment through the metaphor of the body as a house. Rather than trying to fix, improve, or escape what arises, this practice focuses on building...
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Breath, Body, and Awareness: A Chakra Meditation
Distraction isn’t failure. It’s the practice. In this guided meditation, we explore observation without judgment, focus as a trainable skill, and how imagination shapes our inner world. Rather than trying to quiet the mind, this practice invites you to notice what’s already here. Thoughts,...
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How Meditation Trains Attention for Real Life
Distraction isn’t failure. It’s the practice. In this guided meditation, we explore observation without judgment, focus as a trainable skill, and how imagination shapes our inner world. Rather than trying to quiet the mind, this practice invites you to notice what’s already here. Thoughts,...
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The Beauty of Silence: A Guided Meditation on Paying Attention
The Beauty of Silence is a guided meditation devoted to one simple practice: paying attention. This episode opens with a brief orientation and then moves into extended silence, allowing space for direct experience without instruction, analysis, or effort. There’s nothing to fix and nothing to...
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A Year of Paying Attention: Your 5 Most-Listened Meditations
As we step into 2026, I pause to reflect on the Sit, Walk, Work episodes from 2025 that listeners returned to most—meditations that offered grounding, equanimity, and practical ways to work with attention both on and off the cushion. Top 5 Most Downloaded Sit, Walk, Work Episodes of 2025 1.…
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As Compared to What? — A Guided Meditation on Letting Go of Comparison
How often do we judge our meditation—or our lives—against an invisible standard we never chose? In this guided meditation, Dominic Stanley explores the habit of comparison and how it pulls us out of the present moment. Inspired by a story from Tara Brach’s Radical Acceptance, this practice…
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There Is Room: Learning to Widen Attention in Everyday Life
Lately, I’ve been noticing how narrow my attention can become. When I’m stressed, overwhelmed, or rushing from one obligation to the next, my awareness collapses around whatever feels most urgent. A thought. A problem. A sensation. A feeling that says, fix this now. Today’s meditation grew out of…
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Learning to Stay Present in a World That Won’t Slow Down
This practice began the way so many moments in life do: with the eyes open. I’ve been paying closer attention to vision lately—not just what I’m looking at, but how I’m looking. Our vision shapes how we take in information, which shapes how we think, which shapes how we react. When my attention...
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Stop the Spiral: How 20 Connected Breaths Create Emotional Space
When I guide this practice, I’m always struck by how quickly the mind can spiral — and how quickly the breath can interrupt that spiral. Most of us don’t need more advice or more willpower. We need a small wedge of space inside the moment where everything feels tight, urgent, or overwhelming....
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How to Work With Thoughts: A Guided Meditation for Busy Minds
Lately, I’ve been thinking a lot about how noisy the inner world can get. There’s so much happening out there—globally, collectively, personally—that by the time we sit down, the mind is already in motion. Buzzing. Planning. Replaying. Solving. Trying to help, even if it sometimes feels like too...
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Come Back to Your Body: A Guided Body Scan for Stress and Overthinking
There are days when my mind feels like it’s sprinting while my body is still back at the starting line. On those days, I return to this simple practice — moving attention slowly through the body, sensation by sensation, breath by breath. Not to fix anything. Not to force calm. But simply to…
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Slow Down and Pay Attention: A Meditation for Grounding Your Body and Breath
I’ve been thinking a lot about what it means to show up for ourselves—not in the self-optimisation way we’re usually sold, but in the quiet, ordinary sense. The way we show up when we sit down, close our eyes, and let ourselves be a person again. Not a task list. Not an identity. Just… a person.…
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The Three-Times Rule: How to Sit With Distraction Without Suffering
In this week’s Q&A episode of Sit, Walk, Work, someone asked a question I hear all the time: “When my practice extends beyond 15 or 20 minutes, my body starts hurting. Is that normal?” Short answer: yes. Long answer: It’s an invitation. When we sit still longer than we’re used to, the body does...
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Listen Deeply: The Meditation of Paying Attention
When I first sat down to meditate years ago, I thought the goal was silence — that if I could quiet my thoughts, I’d finally find peace. But over time, I realized peace doesn’t come from pushing things away. It comes from listening — deeply, compassionately — to what’s already here. In this…
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ABOUT THIS SHOW
I guide meditation and rest practices for people who are tired of trying to be calm—and want to learn how to stay present inside real life.
sitwalkwork.substack.com
HOSTED BY
Dominic Stanley
CATEGORIES
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Frequently Asked Questions
How many episodes does Sit,Walk,Work (SW^2) have?
Sit,Walk,Work (SW^2) currently has 131 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Sit,Walk,Work (SW^2) about?
I guide meditation and rest practices for people who are tired of trying to be calm—and want to learn how to stay present inside real life. sitwalkwork.substack.com
How often does Sit,Walk,Work (SW^2) release new episodes?
Sit,Walk,Work (SW^2) publishes regularly with 131 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Sit,Walk,Work (SW^2)?
You can listen to Sit,Walk,Work (SW^2) on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Sit,Walk,Work (SW^2)?
Sit,Walk,Work (SW^2) is created and hosted by Dominic Stanley.
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