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

I'm Catherine Nicolai, and I'm glad you're here.

Please make yourself comfortable in any posture that suits you.

Once you have, draw a deep breath in through your nose

and sigh through the mouth. Nice. Do that again. Breathe in and out.

Good.

Touch your lips together and breathe just through your nose at a natural pace. Let me be clear about something here.

You are not trying to get your brain to stop thinking.

You couldn't do that any more than you could willfully stop your heart from beating.

It's an organ doing its job.

So if you notice a lot of thoughts in every direction, there is nothing wrong or even unusual about your brain.

What we're trying to do is instead to observe your mind along with your body without preference or judgment.

So try this. Feel your belly moving as you breathe it might be subtle or it might be a big obvious obvious sensation. But just point your attention at it,

moving in and out.

In and out.

When you notice you've wandered away from that,

see how quickly you can come back to it.

It doesn't matter why or where your mind goes, just start again as soon as you can. The Thank you. I'm I'm I'm

I'm

I'm

I'm

I'm

...