I Got Nothin'

First This

Kathryn Nicolai

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

4.9 • 701 Ratings

🗓️ 7 October 2024

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Showing up is enough.

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.
0:11.0	Thanks for sitting with me today.
0:14.0	Please be comfortable. Any posture is fine.
0:19.0	This doesn't have to be a formal thing.
0:23.2	We're just going to pay attention together for a few minutes.
0:27.5	So take a deep breath in through your nose
0:30.6	and sigh from your mouth.
0:38.5	Do that again.
0:40.1	Breathe in.
0:43.9	And let it out.
0:49.1	Good.
0:53.8	Lips together now.
0:55.0	Natural breath moving through your nostrils.
1:01.0	You can let your eyes close.
1:04.0	Just take your attention inside your body.
1:11.6	Notice in general how your body feels. and then more specifically, and then more specifically,
1:36.3	notice the touch of your breath on your upper lip.
1:53.0	It's a little cooler as it goes in.
2:15.6	A little warmer as it leaves. You might feel the small hairs inside your nostrils move as you breathe.
2:29.5	And then just stay here, keep doing this.
2:37.0	Returning. And then just stay here, keep doing this, returning to these sensations whenever you wander.
	...

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