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

I'm Catherine Nikolai.

Let's sit together.

When you meditate, you don't have to sit on a cushion on the floor or in any particular position at all.

Just find a shape where you can be comfortable enough that you'll be mostly still.

I like to sit in a chair

with my feet flat on the floor

and my palms resting on my legs.

Let your shoulders soften away from your ears and relax your jaw. Let's breathe in deep through the nose and sigh out through the mouth.

Nice. Again, full breath in. Let it out.

Good. good maybe this is the first time in a while

that everything has sort of stopped.

So before we even find a point of focus,

let's just give the static a moment to fade out. There's nothing to do right now.

Do nothing.

Hmm.

Now there is some room for noticing. An overloaded mind can become numb, dull, and clumsy.

I think of it like trying to fish your keys out of your pocket when you've got a thick

pair of mittens on.

I can't feel what you're reaching for.

Taking time to let the busyness settle is like taking off those mittens. Now Now that your awareness is more nimble, draw your attention to your natural breath.

Notice the length, notice the length the sound, the micro pause between the inhale and the exhale.

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