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

I'm Catherine Nicolai. Thanks for sitting with me today.

Please settle your body into any shape that feels comfortable, and just draw a deep breath in through your nose and sigh from your mouth.

Do one more. Breathe in.

And release.

Good. and release.

Good.

We're going to breathe now just through the nose,

both the inhale and exhale.

And right away, take your attention to the place in your body

where you can most easily feel your breath moving.

It might be down in your lower abdomen,

or in your chest, your throat, or your nostrils. Go for the lowest hanging fruit,

the easiest way in, and then stay.

Feeling the shift of inhale and exhale.

Starting again whenever you need to.

Okay. again whenever you. I. I'm The Thank you. Thank you. As a yoga teacher, it's happened many times in my career where it will be a few minutes into class. And maybe just like this, everyone is sitting quietly, starting to turn their attention inward.

And then the door gets flung open and someone comes in late.

Inevitably the only open spots the very back of the room,

creaky floorboards, loud yoga mat, slap.

And then I would usually say, just notice if you're having a lot of opinions.

Try having no opinion.

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