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

I'm Catherine Nicolai. Please make yourself as comfortable as you can.

If you're feeling really drained today or achy, try laying on your back and swinging your legs up onto a wall or a chair.

And unclench your jaw, soften your shoulders.

Draw a deep breath in through your nose.

Let it out your mouth.

Again, breathe in.

And out.

Good. Good.

Now, lips together and just breathing naturally through your nose.

There's nothing to do right now.

We're just going to quietly pay attention to each moment as it arises and passes away.

When thoughts and memories

bump into that flow of attention,

don't try to shove them out. That only makes more waves. Just redirect your awareness. Back to the very next inhale or exhale. Thank you. Oh, Thank you. Thank you. Thank you. The attitude you have towards this process of meditation, it's a pretty important part of what we're doing.

And as I was thinking about that today,

the word that popped into my head is an essential Midwestern one.

The word is O op. Ope is the sound you make

when you bump into someone

and want to express that you meant no harm,

the sound you make when you drop your keys

or realize you misbuttoned your sweater.

...