Welcome to first this.

A short mindfulness practice and message for any time.

I'm Catherine Nicolai. Please make yourself comfortable.

If you're sitting in a chair, try setting both feet flat on the ground, hands resting on your thighs.

And if it's better to use a cushion or lay down, please do that.

Now draw a deep breath in through your nose and sigh from your mouth.

Again, inhale, and let it out. Good.

We'll spend this first minute just flexing our muscles of concentration.

So find the place in your body where you can most easily feel your breath.

It might be at your nostrils, or it might be in your chest or low belly.

We're just looking for the place where it's easiest to pick up

the physical sensations. Once you've found it, just point your attention there. Don't force it.

Allow it.

And when you realize your mind is somewhere else,

pivot back to the feeling of breath coming and going.

Okay. breath coming and going. Thank you. Thank you. I. I'm I'm

I'm Thank you. Don't force.

Allow. allow. Now let's stay with this calm attention and just allow in some other elements.

Soften your jaw, loosen your shoulders.

If you've still got your guard up, can you let it down for just a few minutes?

I promise that you are safe with me

and that you are safe with you.

...