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

I'm Catherine Nicolai, and I'm really glad you're here.

Please settle your body into a comfortable position, whether that's seated in a chair or on a cushion or lying

down.

This is already part of your meditation because you're taking your attention into your body

and noticing what you feel right now.

Once you've found a spot for yourself, draw a deep breath in through your nose and sigh

from your mouth.

One more for now. Breathe in.

And out.

And out.

Good.

Let your lips touch together and breathe just through your nose

at a natural pace

we'll spend a minute or so just flexing your muscle of attentiveness.

So notice the place in your body where your breath is easiest to feel,

and that might be at your nostrils or in your throat, in your chest, or at your belly.

Wherever the sensations are most evident, just stay there observing.

Okay. Just stay there observing. When you realize you aren't doing that anymore,

just start over right away.

It doesn't matter why or how many times.

Just start again. Thank you. I'm I'm

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