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

I'm Catherine Nikolai. Thanks for sitting with me today.

This moment we take for settling in physically is a useful conditioning tool. It sends a signal to soften

and become more aware. So be deliberate about it. Find a position you can be mostly comfortable

in.

Unclench your jaw.

Roll your shoulders back so that you can breathe easily.

And draw a deep inhale through your nose.

And release it.

Breathe into your lower lungs and sigh it out. Good. Let's keep setting ourselves up for a solid, reliable response here. So next step,

turn your attention inside.

Not like a spotlight.

It shouldn't make you squint against the glare.

More like a dimmer switch. shouldn't make you squint against the glare.

More like a dimmer switch.

When you're just gently bringing up the lights inside your body,

helping you notice what you feel right now. On your skin and your soft tissues.

The rhythm of your breath.

Stay with it for a minute or so.

When you wander away, just adjust that dimmer switch

till it catches your focus. Thank you. Thank you. Thank you. Thank you. I. I'm I'm I'm The Building in these paths in your brain and nervous system is so helpful when emotions are high,

when you feel tired or overwhelmed, or conversely, when you feel numb.

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