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

I'm Catherine Nikolai. Thanks for sitting with me today.

Or laying down. If you need a bit more rest, that's a good option.

And if you ever fall asleep while you're meditating,

it doesn't mean you did anything wrong.

It just means you need sleep.

Draw a full, deep breath in through the nose.

And sigh through the mouth.

Again, breathe in.

And out. Good.

You might notice that I give you options on what to focus on, your breath,

sensations in your body, sounds in the room.

I just want you to know there isn't one right way.

And if I don't say the one that works for you, it doesn't mean you shouldn't

use it. Sometimes I'm just trying to be a bit more concise. But any way is fine. So find

your point of focus and rest your attention on it for the next minute or so. Thank you. I'm I'm

I'm

I'm Thank you. Still there.

Still there.

Must call him attention. Thank you. You know, Years ago, a friend of mine became engaged to his now wife,

and at that time, her family did not accept him.

He was the wrong religion for them. He was the wrong race.

...