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

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

Please be comfortable in any posture that feels good.

Take a slow, deep breath and through your nose and sigh through your mouth.

Again, breathe in and out.

Good.

So lips together now.

And just natural breathing through your nose.

Okay. now and just natural breathing through your nose. You might notice that the inhale feels a little cooler.

The exhale feels a little warmer. Can you tell which nostril you're breathing out of predominantly.

This changes many times through the day and it's its whole own interesting story.

But for now, just use it as a tool to catch your attention and bring it back to your breath. Thank you. Still there.

Notice the breath moving through your nostrils. Thank you.

Or maybe it's saying cruel things are stuck on a not very helpful thought, overthinking,

making you feel anxious.

And I want to remind you that your brain did not evolve to make you happy.

It evolved to keep you alive.

It's trying to keep you alive.

And sometimes its approach, straight up stinks. So having time like this right now, to observe thoughts without identifying as them, to let

the backlog clear itself out, that's really helpful.

Stay with the feeling of your breath.

Let thoughts and memories rise to the surface. Don't react.

...