Hello dear listeners of Nothing Much Happens. It's me, Katherine 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 1 of First This.

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

Catherine Nicolai. I'm glad you're here. Let's start by getting comfortable. You can

sit or lie down, or slide your legs up a wall. Just adjust your body so that you can be

mostly still for the next few minutes. You can even pause this if you need to, and

start it again when you're ready. Once you're there, let's take a deep breath in through

your nose, and sigh it out through your mouth. Nice. Let's do one more. Breathe in, and out.

Good. Now, for the next minute or two, your only job is to notice the touch of your breath

on your upper lip. See if you can feel it right now. It might be subtle. Natural breath

coming in and going out. You might notice that it feels slightly cooler as it enters

...