In this episode, I explore transitions as we move into the fall season. This time of year offers a natural opportunity to reflect on the changes in our lives, just as the trees shed their leaves to prepare for new growth. I explore how we can embrace these transitions—both externally and internally—and use them as moments for personal growth, clearing away what no longer serves us.I also discuss the importance of communication, particularly self-communication. Learning to speak kindly to ourselves is critical in fostering better relationships with others. I introduce a powerful journaling practice called “Letters from Love,” or Two-Way Prayer, that has helped me reframe how I speak to myself and approach life’s challenges with more compassion and grace. This simple tool has transformed my inner dialogue, and I encourage you to try it to navigate your transitions.Join me as I share insights on how to harvest kindness within and prepare for the colder months ahead by stocking up on self-compassion and gentleness.Thanks for reading Sit,Walk,Work (SW^2)! This post is public so feel free to share it.Episode LinksTim Ferriss Show: Elizabeth Gilbert — How to Set Strong Boundaries, Overcome Purpose Anxiety, and Find Your Deep Inner Voice (#770)Letters From Love with Elizabeth GilbertTwo Way Prayer Moleskine Notebooks This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

In this episode, I guide you through a meditation practice that focuses on cultivating compassion towards discomfort and embracing the present moment's reality. We begin by anchoring ourselves in the breath, gently shifting attention to the body, and inviting awareness of any discomforts that might be present. As we move through this practice, I encourage you to offer yourself kindness and compassion, allowing thoughts and sensations to arise without judgment.Together, we explore the steady presence that holds our experience, touching on the importance of softness and self-compassion in our daily lives. We’ll also tune into the sounds around us, grounding ourselves in the present. Whether you’re familiar with meditation or new to the practice, this session is designed to help you reconnect with your breath, your body, and the space of awareness that holds it all.Thank you for participating in this moment of mindfulness. I hope it brings a sense of peace and presence to your day.Episode Breakdown (00:01:01)-(00:02:24) Practice Recap The focus today is touching on how to meet the challenges that come up in day-to-day life with a little bit of compassion. We began with anchoring the breath, then moved into anchoring in the body.(00:02:24)-(00:32:46) PracticeNow, if it feels safe and comfortable, I invite you to close your eyes. Otherwise, let your gaze rest slightly in front of you, holding it steady.Arriving here is an important part of the practice.Getting here takes effort, but you’ve already made it. Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

In this episode of the Sit, Walk, Work podcast, I guide an I-Rest Yoga Nidra meditation centered around equilibrium and balance, particularly when we feel off-balance in our daily lives. Through mindful attention to the body and breath, listeners can explore sensations of groundedness, support, and a deeper connection with themselves. I skillfully guide the audience through the body, from the toes to the head, offering gentle prompts to notice feelings, sensations, and emotions while embracing comfort and discomfort with curiosity. The practice encourages reflection, self-compassion, and the development of an inner resource to cultivate a sense of being “okay” even amidst life’s challenges. The episode concludes with an invitation to carry this awareness into everyday life.Suggested props: Yoga mat, bolsters, blankets, pillows, bed, anything that helps you be comfortable and relax. Thanks for reading & listenting to Sit,Walk,Work (SW^2)! This post is public so feel free to share it. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

18 Inches in real life is not that far away, yet it might as well be miles away in this quest to live a whole life. We can spend our entire lives making decisions with our heads only, never learning to consult our hearts on matters, or we can start to learn how to bring more of our complete selves to situations. Key Takeaways:• The episode centers on cultivating equilibrium between the mind and the heart.• It offers practical breathing techniques (natural breath and conscious sighs) for relaxation and mental clarity.• Listeners are encouraged to practice self-compassion and balance through heart-focused meditation and mindful awareness of thought patterns Episode Breakdown Intro 00:00-00:37Recap 00:37-02:32Meditation 02:33-31:46Outro 31:48-32:11Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

Overview In this episode of the *Sit, Walk, Work* podcast, I guide listeners through a 30-minute meditation on cultivating lovingkindness and self-compassion. The meditation begins with grounding exercises that help listeners connect with their bodies, followed by a focus on the breath and the flow of thoughts. I encourage participants to observe their feelings without judgment and foster deep gratitude and self-love. By the end of the session, listeners are gently led to an awareness of the interconnectedness of their mind, body, and breath, leaving them with a renewed sense of inner peace and kindness toward themselves.This episode is ideal for anyone seeking to deepen their mindfulness practice, enhance self-compassion, and cultivate a more loving relationship with themselves and others.Episode Breakdown 00:00-01:53: Episode Recap01:54-02:30: Guided Meditation Intro02:30-32:08: Meditation 32:08-32:31: Outro This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

Episode Summary:In this episode, I delve into the concept of awakening—what it means to awaken to one’s life and the conditions required to achieve this heightened state of awareness. The episode explores the importance of building a solid foundation in three key areas: the body, the craft, and the mind. I emphasize that awakening is not just a moment of epiphany but a process that involves intentional actions and mindset shifts.00:03-1:20 Intro 01:20-28:50 Dharma Talk 28:50-29:14 Outro This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

This episode provides a calming and reflective meditation experience suitable for listeners looking to deepen their mindfulness practice, enhance their sense of gratitude, and explore the interconnectedness of body, mind, and breath.Key Themes:• Mindfulness and Presence: The practice is centered on being fully present with one’s breath, body, and thoughts.• Gratitude: Emphasizing gratitude for the breath, the body, and the mind as essential elements that support well-being.• Body Awareness: Encouraging an exploration of physical sensations to cultivate a deeper connection with the body.• Reflection and Contemplation: Integrating reflective practices into meditation to deepen understanding and appreciation of one’s actions and mind.Episode Timeline* Intro 00:05-00:15* Episode Highlight 00:15-2:15* Meditation Practice: 2:36-31:06* Outro 31:06-31:30 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

Prepare yourself for a guided forty-seven-minute practice. Artwork by Katonah YogaBefore starting the class: * Make yourself as comfortable as possible. While you can choose to sit, the preferred method is to lie down, ensuring you are in a state of complete relaxation. * Grab a blanket when we relax; our core body temp can decline, so it is nice to have one nearby. * If you are lying on a yoga mat, please feel free to place a blanket over your knees and head to help you feel comfortable or bolster under. * You can also be reclined in a chair to practice as well. Episode Breakdown* 00:00-2:00 Intro* 6:00 Sensations of being grounded* 9:00-27:00 Body Sensing * 28:00-45:00 Breath Sensing * 42:00- Open Awareness to Close This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

Enjoy this non meditation episode to close out this months theme. I hope you find these ideas useful in your meditation journey. Remember if you like what you hear to like and subscribe to the podcast and or the substack. Thanks for reading Sit,Walk,Work (SW^2)! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com

Join me on this enlightening episode as we explore “The Journey of Sensations & Preference.” In this episode, we delve into the intricate relationship between our sensory experiences and our preferences, examining how these elements influence our state of rest and well-being. Through guided meditation, I aim to enhance your awareness and help you achieve a deeper state of relaxation. Whether new to meditation or a seasoned practitioner, this episode offers valuable insights and practices to support your journey toward inner peace.Thanks for reading Sit,Walk,Write (SW^2)! Subscribe for free to receive new posts and support my work. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit sitwalkwrite.substack.com