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

I'm Catherine Nicolai, and I'm glad you're here.

Take a moment to be intentional with how you're sitting or lying down sometimes we hold our bodies in ways that are uncomfortable and we get sort of numb to it and you have to wait till something

hurts quite a bit in order to notice it so scan through your tissues soften where you're tensing.

Let your shoulders drop.

Maybe even let your eyes close.

Once you found a good shape, take a breath in and sigh out.

Again all the way in and out. Good.

So it's just a natural breath now, through the nose if you can.

You might be able to feel the small hairs

and your nostrils move as you breathe.

Notice which nostril you're breathing out of predominantly. I'll spend the next minute or so, just pointing your attention back to your breath.

As soon as you realize you're somewhere else, see how quickly you can start again. Thank you. The repetition of that small act, taking your attention back. We have to do it over and over again.

It might seem like you're doing something wrong.

But I promise you can't do this wrong. And it's actually a really useful moment.

Because you're training that response to just go back, start over.

And I can tell you decades into meditation, it's not going to go away.

So you may as well make friends with it. In fact, that's what I wanted to talk about today.

What if you approach this moment, this experience you are having right now, as if you chose it,

what would that change?

If the way your body feels right now were what you had chosen. Keep observing your abdomen.

Notice that.

...