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

I'm Catherine Nicolai. Let's sit together for a few minutes.

Get as comfortable as you can, sitting or lying down, or in any position.

This little bit of settling in

becomes a signal over time. Kind of like the bell that starts the class. Your body relaxes.

Mind begins to focus. Let's take a slow, deep breath in and out.

Again, in, and out.

Good.

So we find a point of focus.

Your breath works pretty well for this.

It's always there, whether you pay attention or not, and we're just going to start to pay attention. Notice how it feels as you breathe naturally through your

nose.

Attend to any sensation that's present in your respiration.

If you get snagged down a thought, just notice it.

Maybe even label it. That's thinking.

I go back to watching my breath. Thank you. Thank you. Now let's train a habit while we're here.

It's kind of prime time because you're relaxed, you're focused.

And the habit, call it gratitude or enjoyment.

Just in this moment right now, locate anything that can be appreciated or enjoyed in your experience.

Maybe there are pleasant sensations somewhere in your body, or the room you're in

feel safe.

Maybe there's the glow of sunlight or the piece of rain. Perhaps just the capacity for awareness that you are flexing right now feels affirming. Thank you. Now let's zoom out a bit.

...