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

I'm Catherine Nicolai. Please make yourself comfortable. You can sit or lay down or take your legs up a wall.

Use any props or chairs that you like.

There's no virtue in being uncomfortable.

And you're more likely to do it again tomorrow if it feels good today.

Now take a deep breath in through your nose and sigh from your mouth.

Inhale and release.

Good.

Now touch your lips together

and let natural breath move through your nose.

If you're comfortable with it, close your eyes.

We'll use this first minute here, just to take in as much of the inner sensory experience as you can.

So notice what you feel throughout your body.

The color of the light through your eyelids.

Maybe there's a taste on your tongue. Then let's zoom in then let's zoom in a bit more.

Just feel the touch of breath on your upper lip.

It's a subtle sensation. You might miss it if your mind is anywhere else. Thank you. Still there.

Still there.

Still feeling breath on your lip. I was thinking today how much I'd like to give you tools for anxiety and worry and how that can feel a bit like giving you a bucket to bail out the ocean right now.

But it still matters that you cultivate calm,

that you can contact the steady place that always lives inside you,

and act with more wisdom and clarity.

...