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

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

Let's settle into some posture that suits you, whether that is seated or laying down

or putting your legs up the wall.

Then take a second to relax your jaw.

Sometimes you have to open your mouth really wide

and kind of go,

ah, ha.

Soften your shoulders, your face.

Now draw a deep breath in through your nose and sigh from your mouth.

Do that one more time.

Breathe in.

Let it out.

Good.

Lips together.

Let natural breath move through your nostrils.

Notice how the air is cooling when you breathe in, a little warmer when you breathe out.

Just feeling your breath, coming and going, is the peak experience.

Don't try to do more. Thank you. Thank you. Thank you. Begin again if you need to.

Breath arises and passes away.

Rolls in and rolls out. Thank you. This is not an intellectual experience.

Thank goodness.

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