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 get comfortable.

Sit or lie down. Please take the time to get a cushion or a blanket or whatever feels good to you

right now if this experience of meditation is comfortable and soothing and something to look forward to,

you're a lot more likely to do it again tomorrow.

And also, you just deserve to feel good.

Now, breathe in deep through the nose

and sigh through the mouth.

One more for now.

Breathe in.

And out.

Good.

Touch your lips together and let your breath go just through your nose. See if you can determine which nostril you're breathing from predominantly.

Okay. you're breathing from predominantly. Maybe very subtle.

And for the next minute or so, just keep redirecting your attention to the experience of breathing. Thank you. Thank you. I'm I'm

here.

I'm In the Zen tradition, there is something called first and second level thoughts and experiences.

The first level is just you receiving sensory input. You hear something. you feel something.

It's just the awareness.

The second level is your reaction to it, what you think about it, if you like it, or if you don't.

So while we're here sitting together, let's stay on the first level.

Was that moment-to-moment awareness of breath coming and going,

...