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

I'm Catherine Nikolai.

Please get comfortable, and sitting is not required if it would be better for you to lay down or to take your legs up the wall.

You go right ahead.

Once you're settled, draw a deep breath in through your nose.

And sigh from your mouth.

Again. and sigh from your mouth. Again please, in and out.

Good.

Lips together. Good.

Lips together.

Let your breath move naturally.

Let it go in and out at its own pace. Let it spend the next minute or so, just practicing focus.

Point your attention at the sensations of your breath, moving in and out.

Anywhere that you can feel that in your out.

Anywhere that you can feel that in your body.

Just hold yourself there.

Not too tightly.

Relax. And when you need to come back and begin again you just will that is part of the

practice nothing wrong there Thank you. Thank you. Now that bit of practice you've already put in.

It's already opened up some space. you've already put in.

It's already opened up some space for more awareness

for feeling something else.

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