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

I'm Catherine Nikolai.

Let's sit together, okay?

If you are sitting on a cushion, which you don't need to if it's not a good choice for you,

but if you are, it helps to put the cushion under your hips, but not your thighs.

Hips higher than knees will make a natural, upright position more accessible,

but you can also lay down or sit in a chair.

Once you're there, take a deep breath in through your nose.

And sigh from your mouth.

Nice. Do it one more time. Inhale.

And exhale. Okay. it one more time inhale and exhale good how quickly can you come to the present? Any sensation is a way in. the touch of your breath on your upper lip, the feeling of your clothes against your skin, the movement in your abdomen.

Feeling is being.

So let's stay with feeling for as long as we can.

And when you realize you're doing something else, just start again. Thank you. Thank you. As I was just saying, how quickly can you come to the present? I thought suddenly of playing musical chairs in elementary school.

You know, where the music stops and you have to find a place to sit,

but there aren't enough chairs for everyone.

Mindfulness is like that, but instead, there are so many chairs.

There are so many places to settle your attention.

When you call yourself to the moment, when the music stops, anything you can feel or hear or taste is a chair to sit on.

You don't have to scramble.

There are so many places to settle. Thank you. Right now, notice what you feel, and then stay. Thank you. Let go of any opinions about what you feel.

It sort of doesn't matter right now.

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