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

I'm Catherine Nikolai. Thanks for sitting with me today. I'm glad we're doing this together.

So settle, shift, do whatever you need to physically to be mostly comfortable for the next few minutes.

Unstick your shoulders from your ears and take a deep breath in through your nose and out through your mouth.

One more time, inhale.

And let it go.

Good.

Lips touch together.

Natural breath through your nose. We will take this in small, manageable steps.

So let's spend the next minute or so just noticing breath on your lip or the movement of your belly

as you breathe.

And the sensation might be very subtle when you don't have to change anything.

We're just practicing picking up signals.

And when you realize you're not doing that anymore, just start over. Nothing wrong. Thank you. I'm I'm

I'm

I'm

I'm

I'm Thank you. So if you are feeling lately like you just can't, first I am can't,

first I am canting right along with you, so hey, at least we've got each other.

And I do have a couple of ideas.

First idea.

And this will sound antithetical to most meditation instruction.

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