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

I'm Catherine Nicolai. Let's spend some time together. You can sit or lie down, or extend your legs up a wall or be in any shape that feels good to you.

And feel free to pause me while you get there.

Now, let's draw a deep breath in through the nose and let it out with a sigh.

Again, expand your lungs in every direction and out.

Good.

Now touch your lips together

and let your natural breath

flow just through your nostrils.

For the next minute or so,

practice just returning your attention to the feeling of breathing whenever it wanders. I'm I'm I'm I'm

I'm

I'm

I'm

I'm Start again if you need to. I have another Zen story for you today.

So just keep gentle attention on your breath while I tell it to you.

It starts like so many Zen stories do.

Two monks are walking through the woods.

And they come to the edge of a river where a woman is standing,

and she tells them that she doesn't know how to swim and needs help to cross.

So one of the monks stoopes and picks her up and carries her across and sets her down on the other side,

and the monks continue on their way home.

...