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

I'm Catherine Nikolai. Come sit with me.

And it doesn't have to be on a cushion in lotus position.

In fact, you can lie down if that works better.

You just want to be somewhere you can breathe freely

and be comfortable enough to focus for a bit.

Once you're there, take a deep breath in through your nose

and sigh.

Again, fill it all the way up,

and let it out.

Good.

And just breathe naturally now through the nose if you can. and try this.

And try this.

Let your guard down. bring down the walls maybe even when you are alone in your own body

to some degree or another,

you are bracing for something.

And maybe there are very good reasons for that,

or maybe it is just an unconscious habit.

But let's practice setting it down for a few minutes.

Let your shoulders relax down your back.

Okay. Let your shoulders relax down your back. Soften your jaw and your hands.

And as you rest your attention on your breath or bodily sensations, don't resist any thought or feeling.

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