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

I'm Catherine Nicolai.

Please make yourself comfortable, like actually comfortable, not just meditation pose comfortable.

So if lying down or stretching your legs up a wall feels better, please do.

It's okay to feel good.

Once you're settled in, draw a deep breath in and sigh.

Do that again. Breathe in.

And let it out.

Good.

Eyes can close. L lips touch together.

Just breathe at a natural pace through your nose.

The first step here is to flex our muscles of concentration.

So let's spend the next minute or so,

just feeling the breath as it moves through your nostrils.

It's a very subtle sensation, but see if you can tell which nostril breath is moving through

predominantly.

And you're just going to keep patiently returning to this point of focus each time you wander.

In fact, try smiling at those moments to reinforce a good-natured attitude toward your own practice.

Okay. Good-natured attitude toward your own practice. Thank you. Thank you. One of my own teachers very common refrains which really helps me is see that you don't, try too hard.

I was thinking about that in my own meditation yesterday.

How my focus is like a freshly sharpened pencil here. And I'm sort of tracing over my breath as it comes and goes,

attention on top of breath.

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