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

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

Pull up a spot and get comfortable.

Do a quick jaw check, shoulders, release whatever you need to.

And then take a deep breath in.

And let it out.

Nice. Let's do one more. Inhale and let it go. Good. We need a point of focus and it can be your natural breath.

Just watching it come and go.

Or any sensation in your body.

Even a sound in the room.

Just something that is happening now that you can experience through your senses and don't spend

any brain power trying to figure out if one is better than the other I see you it really

doesn't matter just choose and keep choosing your choice.

For the next minute or so, attend to that point of focus.

And when you wander, see how quickly you can come back. Thank you. Thank you. Still there.

With that place where you're just resting your attention.

This is all we're doing today. We're just flexing the basic muscles of focus and awareness.

How quickly can you notice when you've wandered and come back. Thank you. Thank you. I. I'm I'm

I'm Thank you. It's tempting to start a secondary conversation with yourself about why your mind works the way it does

and what that says about you. But I promise that is all static. That is all distraction. That is thinking.

And we are attending to sensations.

What do you feel right now?

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