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

I'm Catherine Nikolai.

Let's sit together for a few minutes.

You can start this practice in any posture.

Maybe it's where you already are.

Or maybe you feel like you need to make some adjustments.

Go ahead.

Once you're pretty settled, take a slow, deep breath in through your nose, sigh through the mouth.

A little deeper in, and out.

Good.

So right now, all over your body, there are sensations. Subtle or strong, fleeting or lasting, pleasant or un, but they are there.

And they are a way out of your head and into the moment.

So let's tune in.

Thank you. So let's tune in. Notice the touch of your natural breath as it flows over your upper lip. At whatever pace,

just feeling the sensation of the breath touching the skin.

And what that small area, your nose and your upper lip, be your whole universe right now.

Feel how the inhale is a little cooler.

Exhale is a little warmer. Remember. Notice which nostril you're breathing out of predominantly.

Might be a very subtle difference. This is something that changes many times during the day.

It's called nostril dominance, and it can actually affect your brain activity, but

oh gosh, that's for another day.

Go back to just feeling breath coming in, going out, cooler, warmer,

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