Hang On With Me

First This

Kathryn Nicolai

Relaxation, Health & Fitness, Self-improvement, Education, Nothingmuchhappens, Meditation, Mindfulness, Kathrynnicolai, Alternative Health, Mental Health

4.9 • 828 Ratings

🗓️ 23 February 2026

⏱️ 11 minutes

🔗️ Recording | iTunes | RSS

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Summary

Transcript

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0:00.0	Welcome to First This, a short mindfulness practice and message for any time.
0:07.0	I'm Catherine Nikolai.
0:10.0	Thanks for sitting with me.
0:12.0	I appreciate that we are doing this together,
0:16.0	even if it is across the world and across time.
0:19.0	It helps.
0:24.2	Well, please sit or lay down or be in any shape that you can soften in,
0:26.6	be mostly still in, for the next 10 minutes or so.
0:30.9	Let's take a deep breath in and sigh.
0:38.9	Once more, breathe in, out with sound.
0:48.0	Good.
0:50.3	Switch to a completely nostril breath now.
1:00.0	And let it just flow at its own natural rhythm.
1:10.0	Use that breath as a pathway inward.
1:19.6	Steadily shepherding your awareness when it wanders off with the same patience you would show to a lost dog or a lost child.
1:30.3	You guide yourself back to the sensations happening right now
1:35.3	inside your body.
1:41.3	And if that seems like too much territory to cover,
1:47.2	zoom in on just your lips.
1:49.3	Press them together for a moment.
1:50.9	Maybe swallow.
1:55.4	You have a lot of nerve endings in your lips.
	...

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