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

I'm Catherine Nikolai.

Oh good, you're here. Let's get comfortable.

Settling in is an important part Let's get comfortable.

Settling in is an important part of this process.

So take time to adjust and find a seat or a place to lay down.

Use props and pillows as needed.

If this feels good, it will be a hundred times easier to do it again tomorrow.

Plus, you deserve to feel good.

Once you're there, take a deep breath in through your nose and sigh from your mouth.

Let's take one more. In.

And out. Good. Just a nostril breath now and let it be totally natural, just moving at its own pace.

First we want to practice just paying attention to something for a bit.

Probably your breath.

It's constant and sensory, so that makes it a great focal point.

If you need a different option, focus on any part of your body where you can feel some

sensation and just stay there, noticing how the feelings shift.

It all works the same.

When you realize your mind has wandered, try saying to yourself, oh well, and just starting over. Thank you. Stay with what you feel.

Breath or sensation, whatever you're working with.

We're literally getting out of our heads by getting into our bodies. Thank you. I used to have this quote by moji on a sticky note over my desk.

I lost that note a while ago, but the quote came back to me when I really needed it recently.

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