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

I'm Catherine Nicolai. Come sit with me.

Settle into a comfortable seat or lie down.

You could even take your legs up a wall.

That feels pretty great, in my opinion.

Once you're there, let your shoulder soften, your jaw relax.

And take a big breath in through your nose.

And sigh through your mouth.

Nice. One more. Breathe in.

And out.

Good. Good.

So lips together and just breathing naturally from your nose.

And let breathing be pretty interesting.

Notice the temperature of the breath as it enters and exits. notice.

Notice which nostril you're breathing from predominantly. Notice how your belly moves. And just keep turning your attention back to this for the next few minutes.

No judgment when you wander, nothing wrong.

Just start again. Thank you. Thank you. Still just being curious about how the breath feels, noticing whatever there is to notice. Thank you. I was thinking today about the trap of perfectionism.

A trap, because it's not a thing, right?

Perfect doesn't exist.

But it can keep you spinning for a long time.

I remember a few years ago, a friend of mine was at a yoga conference listening to a teacher speak about getting every posture right, striving to be perfect in his practice.

He was advocating for that approach saying

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