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

I'm Catherine Nikolai.

Okay, buddies, settle in, please.

You can sit or lie down or take your legs up the wall.

And if you need to change positions at any point, you can just do that.

If there's any one piece of information, I'd like to convey to you about meditation.

It's no biggie.

Seriously, this is not serious.

We're just paying attention and being calm.

It's no big deal.

Take a deep breath in and sigh.

One more draw it in and out.

And out.

Good.

So we have a nice, long practice to settle into let's spend the first five minutes just training the

brain to come back to the present and we need to give it something to observe for that.

It's probably your breath.

I like finding the place where my breath is easiest to notice in my body.

Right? Make it easy.

There's not some moral superiority that comes from making everything hard.

Make it soft and easy. Feel breath coming in.

And feel it going out. And when you realize you're not doing that anymore,

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