If you're listening, you know self-care is vital for overall wellness,

but it can be hard to prioritize yourself and ask for what you need.

If you're a veteran going through a tough time,

there are people who want to listen and help with no pressure or judgment.

Dial 988, then press 1. Chat at veteranscrisisline.net or text 8355 to reach the

Veterans Crisis Line. Responders are ready to support you no matter what you're going through.

Hello, dear listeners, of nothing much happens.

It's me, Catherine Nicolai, and Bob's here too.

I'm sending you something a little different today.

It's an episode of a show I've created called First This.

First This is a way to start your day.

Or a good listen for any time, you feel like you need to reset.

Each episode is about 10 minutes long and is a guided meditation.

I was a full-time yoga and meditation teacher for 20 years, so I have a lot of simple tools like first this, then that, to share with you.

There will be a new episode every Monday, and you can find the show just

by searching first this on your podcast app or checking the links in the show notes. Now listen,

if you are trying to go to sleep right now, well, you may have a Pavlovian response to my voice.

So you might be fine to listen to this now. If not, skip it till you're ready.

And I want to let you know, in case you didn't, that pretty much all podcast apps let you do

things like create a playlist or use a sleep timer. Take episodes out of the queue if you don't

want to hear them. A quick Google search will usually set you up. Now, I invite you to listen to episode one of First This.

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

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