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

I'm Catherine Nikolai. Let's get started by finding a seat where you can be mostly still

and fairly comfortable. And you can lie down to do that, or sit, or really, whatever.

You've got the same shot at enlightenment, no matter the posture.

Take a deep breath in through your nose.

Let it out your mouth.

Do that again, breathe in. Really let it out.

Good.

Now we need a point of focus, something that is happening now, that you can feel or hear, that you can rest your attention on.

And that could definitely be your breath, that's usually the go-to, but it could also be a sensation

in your body or even a sound in the room.

It's the act of noticing that's useful to us here.

It's not so much what you notice.

So find that point. Don't second guess it.

And then for the next minute or so,

just gently attend to that thing,

that sensation.

Smilingly starting over whenever you wander off

because there's nothing wrong.

They're just coming back to your focal point. Thank you. Thank you. I was thinking today about how all our devices ask us if we're sure all the time.

Are you sure you want to shut this down?

Are you sure you want to leave this page?

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