Welcome to First This, a short mindfulness practice and message for any time.

I'm Catherine Nikolai. Oh good. You made it. Please sit or be in any posture that feels goodish right now.

I know for some bodies there is always an element of discomfort.

I see you.

Just someplace where you can breathe freely.

Draw a deep breath in through the nose.

And sigh through the mouth.

Breathe in and out.

Good.

First things first, let's narrow the focus to your body right now.

And that's still kind of a lot, so maybe just your lower abdomen.

And notice the way that it moves as you breathe.

Expanding slightly on an inhale.

Drawing back as you exhale.

You can just breathe naturally through your nose

at a pace that feels comfortable.

And that's it for now.

I'll just practice being in the same place as yourself for a few minutes.

When your mind wanders, no biggie, just start again. Thank you. Thank you. Keep that awareness.

Breath and body.

The soft movement of your abdomen.

That is the steady ground that will build on.

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