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

I'm Catherine Nikolai.

Please make yourself comfortable.

Sit or lie down or be in any position that lets you breathe freely and be mostly still.

If your jaw feels tight or stuck, you might want to give it a big stretch.

I like to stick my tongue out and go,

ha ha.

Maybe you're somewhere you can do that.

Now draw a deep breath in through your nose and sigh.

Again, fill your lungs.

Out with sound.

Good.

Lips together now.

Breathing just through your nose.

Step one is empty your cup.

I'll do that just by noticing what you feel in your body.

You're not trying to create anything.

It's just bare moment-to-moment awareness.

When you realize you've wandered away

or started to tell yourself a story about it

nothing wrong, just start over in the very next moment.

What do I feel right now

...