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

I'm Catherine Nikolai. Please get comfortable.

Notice if you're clenching your jaw or if you're tensing your shoulders,

and to whatever degree you are able right now, soften. Soften. Take a deep breath through your nose,

and sigh it out.

Again, fill bottom to top, and release it.

Good.

Lips touch together.

Natural breath through your nose.

Let's spend this first minute or so

just feeling the touch of your breath.

If thoughts and memories arise,

don't fight with them or even try to control them.

Sometimes it helps if you just name them. Oh, that's a thought. That's a memory.

And then come right back to the feeling of your breath. Thank you. Thank you. I. I'm

I'm

I'm Thank you. Thank you. I have this quote from Kurt Vonnegut today.

He said, and I asked myself about the present.

How wide it was, how deep it was, how much was mine to keep.

That really sums this up.

Let's start with just the size of the present.

What is included in this moment?

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