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

I'm Catherine Nicolai. I'm glad you're here. Please find a posture to settle into.

Something comfortable enough to breathe easily in. And take a second to consciously relax your shoulders and your neck.

Any place you're tensing, sometimes it's just a habit.

Becoming aware of it can help release it.

Let's take a deep breath in through the nose and out through the mouth.

One more time, breathe in.

Let it out.

Good. Now touch your lips together and allow your breath to move just through your nose.

There are a lot of sensations right there at your nostrils.

The cooler inhale.

The warmer exhale, the subtle movement of the hairs in your nose,

the touch of breath on your upper lip.

See if for the next minute on your upper lip.

See if for the next minute or two,

you can just keep feeling those sensations.

There's no bigger goal, deeper meaning than that.

We're just flexing your muscle of concentration.

And when you wonder, no matter, start again with the very next breath. Thank you. Thank you. Thank you. Still there.

Breath moving in and out. Like a steady drumbeat in the you. I. I'm I'm I'm thinking today about when you're overwhelmed, or maybe when you're on that self-defeating spiral.

You know, when you look at maybe the next step in your life

or even just your workload on a Monday morning,

...