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

I'm Catherine Nikolai. Thanks for taking a few minutes with me today.

Please find a seat or lay down or swing your legs up a wall. This is a practice, not a performance.

So focus on how it feels, how it works,

rather than what it looks like.

We just want to posture.

You can breathe freely in,

be mostly comfortable and relaxed in.

And once you're there, draw a deep breath in through your nose.

And sigh from your mouth.

Again, fill it up and flush it out.

Good. and flush it out.

Good.

Now switch to a purely nostril breath.

And obviously, if you're ever too stuffed up, that's not going to work.

But whenever it is available, breathe in and out just through your nose and see if you can tune in to what breathing through your nose

feels like.

Let's take a minute to do just that, restarting as many times as needed. Thank you. I'm I'm I'm

I'm

I'm

I'm Thank you. Still breathing through your nose

and doing your best to pay attention to it

...