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

I'm Catherine Nicolai.

Find your seat.

Any posture is fine.

There is no hierarchy of sitting.

You just want to be not too distracted by discomfort for a few minutes.

Check your jaw.

Relax your shoulders.

And breathe deeply in and out.

Again, breathe in and breathe out.

Good.

Rest your attention on the sensation of breath in your body. In your body.

Maybe you can feel it at your nostrils or in your chest or belly.

Just any place in your body that you can feel your breath moving in and out, follow it.

Like an upturned leaf following the current of a river.

Don't try to steer, just follow. Thank you. Thank you. Thank you. Still letting your mind your mind rest on your breath.

The swell and fade of it.

I'm in a very small, simple suggestion today.

Each time you exhale, just let a little bit of harshness drain from your system.

The tendency to jump to judgment, to just look with an unfriendly eye.

When you exhale, what if you just drained 1% of that? Thank you. Thank you. Thank you. And when you inhale,

What if you let in, just a tainty bit of patience and softness?

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