Welcome to first this, a short mindfulness practice and message for any time.

I'm Catherine Nicolai. Please make yourself comfortable. If you're sitting, especially if you're

sitting on the floor, a firm pillow under your butt, but not under your thighs is a good choice.

You want to let your knees drop lower than your pelvis.

But really any posture is good.

There's no special enlightenment that comes from sitting on the floor.

Now, draw a deep breath in through your nose and sigh out.

Do it one more time, breathe in and out.

And out. Good. Let's build a habit of concentration. So find a point of focus, the subtle movement of your natural breath,

a sound in the room,

a sensation in your body.

And then just keep gently attending to that thing. Keep observing how it feels or sounds or is.

And if you find yourself having an opinion about it,

maybe smile and go back to observing. Thank you. Thank you. I. I'm I'm

I'm Thank you. Thank you. We're teaching our brains to do something right now that they almost never do.

So that's why you need so much patience and practice.

The monkey mind likes to swing from branch to branch.

And right now we are saying,

hey, can you just stick with this branch for a sec?

And that might sound boring, but it's not that we're saying refrained from experiencing stuff.

We're saying, how deeply can you experience this right now?

This branch has a lot to it.

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