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

I'm Catherine Nicolai, and that's so good that you're here today.

Let's get comfortable in any posture that helps you feel your breath and be relatively relaxed.

Sit or lie down or use a bolster props to find your position.

Once you have, breathe in deep through your nose

and sigh through your mouth.

Let's do that again. Deep in and out.

Good.

Now lips together, natural breath just through the nose.

If you're comfortable with it, close your eyes.

If you've practiced with it, close your eyes.

If you've practiced with me before,

you'll probably notice there is a pattern we follow each time we sit together.

And that consistent approach helps you slip into mindfulness with less effort over time.

It just becomes your go-to response.

So the first step here is to bring your attention inside your body.

A good starting point is to just focus on the sensations created by the movement of your

natural breath.

Okay. the movement of your natural breath. Maybe you can feel your abdomen moving belly in and out.

Or the touch of breath on your upper lip. And you're just registering those sensations. I'm I'm I'm I'm

I'm

I'm

...