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

I'm Catherine Nicolai, and I'm really glad you're here.

Let's get settled.

Sit or lay or swing your legs up a wall.

Take a few moments to notice how your body feels.

And if there are any points of discomfort or tension that you've been ignoring. You deserve to feel good in your body,

so be deliberate here. Adjust as needed.

And once you've found a shape, take a slow breath in through your nose

and sigh from your mouth.

One more place.

In

and out.

Good. Let's go inside.

And if you're comfortable with it, close your eyes.

There is a world of sensation within your body, and any and all of it can be a focal point for meditation.

Breath being constant is a common one,

but let's focus on feeling today instead. We'll narrow the parameters, just the sensations on your face.

Notice the touch of the atmosphere on your skin.

Anything deeper in your tissues, the joint of your jaw.

You're not looking for some mind-blowing experience, right?

It's just your face and you're noticing what's there.

You're noticing what's there. Still Still there.

...