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

I'm Catherine Nikolai.

Oh good, you made it.

Please sit or be in any posture that feels goodish right now.

I know for some bodies, there is always an element of discomfort.

I see you.

Just someplace where you can breathe freely.

In fact, draw a deep breath in from your nose.

Let it out the mouth.

One more in.

And out.

Good.

As always, we start by flexing our muscles of concentration.

And for that, we need a point of focus.

Probably that's going to be your breath, but it could also be a sensation in your body.

It just needs to be something that is happening now and that you can perceive through your senses. and then just stay there, like a needle in the groove of a record.

You let the record spin.

You let the needle pick up the vibrations of whatever is playing now.

No opinion about them. No judgment.

And if you notice your turntable has stopped, just start again, needle in the groove. Thank you. Thank you. Thank you. Thank you. Thank you. When I was writing today's practice, I was trying to think of a name for it, knowing what I wanted to talk about.

I almost called it,

what is justice?

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