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

I'm Catherine Nikolai.

Settle in and find a seat or lie down. Any posture is fine.

Don't overthink it.

You just want to be able to breathe freely and not be too distracted

by physical discomfort. And then take a deep breath in through your nose, out through your mouth.

Do that again.

Breathe in.

Out with sound.

Good.

I'll seal your lips together and let your breath move just through your nose

and at its own easy rhythm. As it comes in, I notice it coming in.

As it goes out, I notice it going out.

When my mind wanders, no big deal, I just start again. Thank you. Thank you. Thank you. Still there.

Feeling breath come and go.

With that foundation laid down,

this was a great time to work with a technique referred to as rain.

The R stands for what you're already doing.

You're recognizing.

Recognizing when a thought comes into your mind.

Recognizing shifting emotions, sensations.

You're tuning in to your own internal experience right now. You're not trying to shut any of it down. Thank you. after recognize comes allow.

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