Welcome to first this, a short mindfulness practice and message for any time.

I'm Catherine Nikolai. Oh good, you came.

Now, either sitting upright, and you can always sit in a chair or put your back against the wall,

or lying down.

Once you're there, take a deep breath in through your nose, and sigh from your mouth.

Let's do one more.

Fill it up.

And release.

Good.

Lips touch together and you're letting your breath just move naturally through your nose.

Just feel the rhythm of that for a moment. Thank you. Let's play with some really simple mudras or hand positions today. So start with your palms turned down. If you're sitting, just rest

them on your thighs or your knees. If you're lying down, you know, anything that is okay

with your shoulders, turn them toward the floor or lay them on your body.

It's a shape that seems to say, I'm not looking for anything. I'm just here. We've tipped anything you were carrying out of your hands.

Let them remain empty.

And just feel breath come and go for a bit. Thank you. If you've somehow picked something up, please set it back down.

Not looking for anything, just here. Thank you. May. Nice. Now slowly turn your hands over and let your palms face up. Fingers in a relaxed curl.

You've emptied your cup.

Now, can you let it be filled?

My teacher used to say that this was the hardest thing to learn, learning to receive. Especially if you are always the giver, if you are the caretaker, the spaceholder, the one who

makes it harder on yourself, so it can be easier on others.

But that way, and resentment lie.

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