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

I'm Catherine Nicolai.

Oh good, you came. I'm glad we're here together.

Let's get comfortable. You can sit, you can lie down, you can take your legs up the wall or onto your sofa.

It is okay to be comfortable when you meditate. Really, it is okay to be comfortable in your life. You're allowed.

Once you found your position, draw deep in your life. You're allowed.

Once you found your position,

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

Again, fill it up.

And let it out.

Good.

So lips together and just taking relaxed, natural breaths through your nose.

Let's go inside.

Inside with your awareness.

So that what you notice is yourself. your own systems and sensations, moment to moment, attending to how it feels inside.

If your mind wanders to something else, with all the compassion and patience you would

show to a lost child or a lost dog, you just guide yourself back to what you feel.

Okay. just guide yourself back to what you feel. Thank you. Thank you. Still there. Those feel breath coming in and going out. Here is something you might fall into,

especially if you are well acquainted with the whys of your own emotional patterns and struggles.

You might be intellectualizing your emotions instead of actually feeling them.

If you notice yourself stepping outside of how you feel,

and instead explaining your feelings and reactions.

...