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

I'm Catherine Nikolai, and I'm so glad you're here.

I'm taking today's practice straight from my book, Nothing Much Happens,

which has a few other lovely meditations and

care rituals in it, as well as over 50 bedtime stories.

Loving kindness meditation.

Think of it like this.

You have kindness and compassion in you.

Everybody does.

But sometimes it's packed in a random box in your basement.

And if you need it, you might not be able to get your hands on it in a hurry.

Loving-kindness meditation, also called meta-meditation,

helps you dig it out, dust it off, and keep it in your front pocket.

When you bump into someone who needs it, you can offer it up easily with plenty to spare.

This meditation is also a balm for rough days. It soothes a heavy spirit and leaves you simply feeling better about the world.

Take a slow breath in through your nose and sigh it out through your mouth.

One more.

Breathe in.

And let it go.

Then start to breathe naturally.

And for the next minute or so, just point your attention at your breath as it comes in and goes out. Okay. I'm I'm I'm

I'm

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