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

I'm Catherine Nikolai, and I'm so glad you're here. Let's settle in.

Any position is fine.

You just want to be able to breathe naturally and be relatively comfortable.

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

Again, draw it all the way in and let it out.

Good. and let it out.

Good.

It's going to become more natural, more automatic, the more we sit together, that you'll find a place to rest your mind,

quickly and without much internal comment. So, So let's walk that path now.

It is a bit like walking a path through a field.

The first time out, you can't even see where to put your feet.

But eventually it gets so worn down that you just naturally find yourself upon it.

So just feel your breath coming and going.

Okay. your breath coming and going. Tune into the sensations in your body.

Either all of it or narrow your focus to just one spot.

Then stay.

Noticing your breath.

Noticing what you feel.

As soon as you realize you're somewhere else,

just start again. The

The The

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