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

I'm Catherine Nicolai.

Please settle in in any posture or position.

Pause me if you need to get a cushion or find a better location.

And once you're there, take a deep breath in through your nose and sigh from your mouth.

Let's do that again. Breathe in.

Let it go. Good.

Lips together.

Just breathing naturally through your nose. this first minute or so we're just clearing the slate

giving ourselves a fresh start with your senses

calm attention so find a point of with your senses.

Calm attention, so find a point of focus, probably your breath,

or could be any sensation in your body,

the touch of your clothes,

the movement of your belly and point your attention to that, that area of

that area of focus. And when you realize you're not doing that anymore, just start over. Nothing wrong. I. I'm Thank you. Still feeling those sensations, the markers of the moment.

I'm thinking today about the doubting voice,

the negative thoughts about self,

the critical voice that can derail us and cut us down.

And it made me think of a useful question I often pose to my yoga students when I could see them getting frustrated with their bodies or ability to focus.

The thing that voice just said, would you say that to a child? Thank you. You deserve the same care and gentle encouragement, the same affirmation and space to make mistakes as you did when you were little you and if you didn't get that then please let me say, I'm sorry.

You deserved it, you should have had it then,

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