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 our mood. And how, with attention, we can shape it back.
“The only thing that stays is the stuff I hold on to.”
That line kept echoing for me this week. In the practice and in the day-to-day grind.
If you’ve been feeling stuck, reactive, or like you’re dragging a mood around you didn’t ask for, this practice might offer a little clarity—and maybe even a shift.
⏱️ Time Stamp Breakdown
00:00–00:38 – Introduction and invitation to practice
00:38–03:36 – Recap of today’s meditation themes
03:36–05:17 – Setting your seat and creating conditions for practice
05:17–07:03 – Opening attention to the full experience
07:03–11:19 – Cultivating curiosity amid changing thoughts and sensations
11:19–13:45 – Narrowing attention: focusing on the breath
13:45–16:36 – Recognizing distraction and returning with grace
16:36–19:06 – Awareness as mirror and backdrop
19:06–21:57 – Breath meets body: expanding attention
21:57–23:58 – Exploring physical quiet and bodily presence
23:58–26:53 – Personal reflection on frustration and softening
26:53–30:31 – Returning to open awareness
30:31–33:21 – Closing breath, Daily Stoic quote, and reflections on agency
33:21–33:43 – Final invitation and sign-off
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