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

I'm Catherine Nikolai.

Settle in and find a position that works for you today.

Remembering that you can always lie down or take your legs up the wall.

Or if you need to move while you practice,

you could take slow, mindful steps.

It's all okay.

Breathe in through your nose.

And sigh from your mouth.

One more now. In. And flush it out.

Good.

Let's start by simple Good.

Let's start by simplifying.

Narrow your focus to just the small, triangular space,

above the base of your upper lip and below the tip of your nose. Thank you. I'm I'm I'm

I'm I'm I'm The Thank you. My goal is just to keep quiet company with you today.

So before I step back, let me remind you that silence, stillness, they aren't voids.

They are actually where your senses can wake up.

They're where the numbness of overstimulation can wear off.

And the depth of the present can wash over you. Thank you. I'm I'm

I'm

I'm Thank you. Come back to that patch of skin on the upper lip.

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