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

I'm Catherine Nikolai, and I saved you a seat, so please make yourself comfortable.

Sometimes we have this idea that we're supposed to sit cross-legged on the floor with a perfectly straight spine and not move an inch. And if that works for you, go for it. But for most of us, the body becomes a distraction pretty quickly if we're uncomfortable. We spend the whole session trying to ignore the need to shift.

So let's just nip that in the bud.

Be comfortable, adjust whenever you need to.

It is no big deal.

Take a deep breath in through your nose.

Sigh through your mouth.

Again, inhale.

and let it out.

Good.

Lips together.

Natural breath just flowing through your nostrils. Notice how the inhale is a bit cooler.

The exhale a little warmer.

You might be breathing more through one nostril than the other.

These are all just focal points, things to notice.

There's no way to do any of it wrong.

So for the next couple of minutes, keep pointing your attention, add the sensation of breathing,

starting over whenever you need to. Thank you. Thank you. Thank you. Still breathing and observing.

And that right there is a complete practice.

That is enough. And that's what's on my mind today. The practice of sufficiency. Recognizing the small momentary sense that right now, this is enough.

Nothing is missing in order for this moment to be complete.

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