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

I'm Catherine Nikolai, and it's so good that you're taking time for this today.

Let's settle right in and find a comfortable position.

It could be seated in a chair or on a cushion on the floor,

or lying down, or any posture that lets you feel your body

without being distracted by much discomfort.

It's okay to pause me as you set up.

Once you're there, let's do a quick tension check all over your body.

Notice your shoulders, your jaw, your belly and hips, your lower back, your hands and feet.

It's not usually like flipping a switch to let tension go.

It's more like turning a dial.

See if you can become 2% more relaxed.

2% today, 2% tomorrow.

It adds up and breath will help. Let's take a big breath in through your nose. And out through your mouth. Nice. Once more like that. Breathe in and out. Good. Let your breath let your breath just be natural now. Lips together if possible so that it flows just through the nose. just through the nose. and we'll narrow our focus.

To just the movement of your breath,

the way that it feels on your upper lip,

the rise and fall of your abdomen.

When you wander, just start again. In and out.

In and out. As a meditation teacher, I've heard the following from so many people.

I can't meditate.

My mind won't be still.

And I always wonder, who is out there telling people that their mind is supposed to be still.

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