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

I'm Catherine Nikolai. Thanks for sitting with me today. It's good to know that you are there.

Find a posture you can settle into, unlock your jaw, and draw a deep breath in through the nose.

Sigh from the mouth.

One more, breathe in.

Let it go. Good. So lips together. Breathing just through the nose, just your natural breath.

We'll sort of hitch a ride on your breath into your inner self, inner world, into in our world.

Into a quieter inner sanctum where there is just less, less of everything.

Where you are just the inhale and the exhale.

Start over as many times as you need to. Thank you. Thank you. Thank you. Not every practice needs to be a lesson.

It's okay if sometimes it's just some respite, some relief from too many thoughts and options and headlines.

Let yourself rest in the blankness,

the spareness of your breath.

You're just inhale and exhale. Thank you. Thank you. Thank you. Begin again.

Begin again.

It doesn't matter how far your mind may have wandered.

It's always just one step back.

Feel this breath coming in, cool on your philtrum.

This exhale, warmer this inhale, this inhale, this exhale. Thank you. Thank you. Thank you. Thank you. I'm I'm

I'm

I'm Thank you. Thank you. I. Thank you. Last little bit.

Let yourself rest.

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