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

I'm Catherine Nikolai. Let's settle in.

And let me remind you that comfort can actually be a smart strategy here.

If these 10 minutes feel like an hour because you're determined to sit in some way that

you think you're supposed to, well, you're a lot less likely to do it again tomorrow. So let's find a

shape that at least doesn't hurt, but maybe, dare I say, even feels good.

And once you're there, draw a deep breath in through your nose and sigh.

Do it again, pull it deep.

And push it out.

Good.

Now lips together and breathing just through your nose, natural pace and depth.

Let's spend this first minute or two just conditioning the muscles of concentration.

So paying calm attention to the feeling of your breath as it comes and goes.

Nothing else is needed.

Let it be simple. Just watching how it feels to breathe, the path that takes in your body, and starting over when you realize you're Thank you. I. I'm

I'm

I'm Thank you. Thank you. Thank you. I'm I'm

I'm

I'm

I'm Still with your breath,

Calm and watching.

I'm thinking today about a practice for joy.

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