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

I'm Catherine Nikolai. It's good that you're here today. Please settle your body into any

position that feels suitable.

Sitting or lying down or stretching your legs up the wall are all good options.

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

Again, fill in every direction and let it out.

Now breathe naturally through the nose if possible, and bring your feel at the top of your head. Maybe you can feel the touch of your hair if you have hair.

The temperature of the air or the pressure of the atmosphere. if you don't feel much, that's just fine.

We'll build sensitivity with practice.

For now, it just is what it is, and you're noticing that. Let your attention shift to include your whole head, your face,

skin and deeper into your jaw and soft tissue.

Try having no opinion about what you feel.

Just receive the information. I'm I'm I'm

I'm

I'm

I'm

I'm

the Now be aware of your shoulders, your chest and upper back.

Notice any sensations that are there. I'm I'm I'm

I'm

I'm

I'm

...