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

I'm Catherine Nikolai. Way to show up today. I'm glad you're here. Please find a seat or rest in any position that works for you.

If you're feeling really tired or burnt out today, I recommend

laying on the floor with your legs stretched up onto a wall or onto a chair. Now draw a deep breath

in through your nose and sigh from your mouth. Do it again.

Breathe in.

Let it out.

Good.

First things first.

Let your breath just move at its own rhythm through your nostrils.

Turn your attention to how it feels as it moves through your nose without needing to take it any further than that. Stay right there and observe.

Breath comes in and you notice it coming in it goes out and you feel it going out and when you

realize you're doing something other than that, no biggie, just start again with the very next breath. Thank you. Thank you. Thank you. Thank you. Still breathing, noticing it.

This skill of paying attention and not reacting is a big part of what makes meditation useful in everyday life.

You're aware, you're plugged in, you're not numb or distracted, but you're also not acting.

And I'm thinking about that today in reference to a quote I heard.

Someone said that over-explaining is a form of begging.

And ouch.

I felt that one so deep.

It just occurred to me that I am now explaining to you.

I've made a couple careers of this.

If you are a frequent over-explainer,

...