Welcome to first this.

A short mindfulness practice and message for any time.

I'm Catherine Nicolai.

You may, as we used to say, pop a squat, or lay down or settle on your chair.

Just try to find a shape that lets you pay more attention to the world inside than the world outside.

Then take a deep breath in through your nose.

Exhale from the mouth.

Fill up.

And let it go. Good.

Touch your lips together so you're breathing just through your nose now.

Now let's start by flexing your muscles of concentration.

So find a point of focus.

Could be the sensation of breath on your upper lip,

the movement of your belly,

even the sounds in the room.

It can be anything that is happening now and that you can perceive with your senses. And for the next few minutes, just keep observing that experience, just notice how it feels or sounds.

And this is important.

Hold it lightly.

Don't try too hard.

It's like your attention is tracing over the shape of your breath.

Just following along with the rise and fall.

And if you try too hard, you're going to snap the point right off your pencil.

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