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

I'm Catherine Nikolai.

Today's practice is one of those that I'm going to recommend you make yourself especially comfortable for.

If you have the space and you're somewhere where it's possible,

lay on the floor with your legs stretched up a wall, or just settle wherever you are,

relaxing your shoulders and your jaw. Soften the muscles around your eyes and take a deep

breath in through your nose and sigh from your mouth.

Again, draw it in and flush it out.

Good. and flush it out.

Good.

Start by gently shifting your attention to your natural breath, moving through your nostrils.

Just feel it,

cool as it enters.

Oh, cool as it enters a little warmer as it leaves

and just keep coming back

to that sensation when your mind wanders

and Keep coming back to that sensation when your mind wanders.

Reach out to yourself with the same kindness and patience you would show to a lost child

or a lost dog. Thank you. Thank you. Thank you. Well, that's Adam. Now let's add a little sweetness to this experience with some meta or loving kindness meditation.

It systematically cultivates goodwill.

And that isn't just poetic.

It's literal rewiring.

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