Welcome to First This, a short mindfulness practice and message for any time. I'm

Catherine Nikolai. Hey, I'm glad you made it. The next 24 hours will be a little bit softer

because you did. You can sit or lie down.

You could even walk slowly.

Whatever lets you settle your body

so we can focus on now.

Then draw a deep breath in through your nose

and sigh from your mouth.

Again, fill up and release it.

Good.

We need a point of focus

and the criteria is just that it be something

that you can perceive with your senses and is happening right now.

Breath is pretty great for that. It's constant. We do it, whether we're conscious or not.

So start to narrow your attention, to the sensations you feel as you breathe. as you breathe. Notice where the sensation is most prominent and where it's easiest to feel, make it easy. That might be at your nostrils, your throat, your lower abdomen.

And when you notice your mind has wandered away, no big deal, it's actually a helpful thing

because you get to practice first not having an opinion about it and then just starting over.

How quickly can you come right back

to the sensation of breathing? Thank you. Thank you. Thank you. I'm I'm

I'm

I'm

I'm Now let's just add a simple element here,

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