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

I'm Catherine Nikolai.

First step, settle the body.

Sit or lay down, whatever. Be comfortable.

Unclench.

Probably close your eyes.

And then draw a deep breath in.

Let it out your mouth.

One more for now. In.

And out.

Good.

Next step,

touch your lips together

so that you're breathing

just through your nose.

When you're not trying to make your breath particularly deep, just following a natural rhythm. And then let your awareness rest on that breath as it comes in and goes out. It's just following along the shape of it. If at some point you realize you aren't doing that, start over as soon as you can.

You may feel like you need to know why your mind wanders.

Start a conversation in your head about it, but that is

pure distraction from what we're working on. So just right back to following along with the shape of

your breath. Thank you. Thank you. Thank you. While you're here, try turning your palms up.

Maybe on your knees if you're sitting or alongside your body if you're

laying down.

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