Welcome to First This, a short mindfulness practice and message for any time.

I'm Catherine Nicolai.

Please settle into any posture that feels good right now.

It's helpful to have pillows or a chair where you can set both feet on the ground,

but really it only has to make sense to you.

Now draw a deep breath in through your nose,

and sigh from your mouth.

One more time, breathe in and out.

Good.

Now lips together. Let's spend this first minute just paying calm attention to your natural breath.

Just aware of it as it comes and goes. Not trying to do anything fancy. Just on the same

track as your own respiration. Observing calmly. Thank you. I'm I'm

I'm

I'm Start again if you need to.

Witness the breath as it comes in,

still witnessing as it goes out. Thank you. Now you probably want a little privacy for this practice.

And if you're like on the train to work or sitting in the library with headphones on right now

and it's a little late for that information

just know that listening and matching your breaths to mine is still very beneficial

but if you've got space to yourself breaths to mine is still very beneficial.

But if you've got space to yourself, we're going to do something that is proven to activate your vagus nerve

and trigger your parasympathetic nervous system.

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