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

I'm Catherine Nikolai.

Hey, you're here, I'm here.

Let's say we slow down together.

Find a position you can relax into for the next little bit,

when you can breathe naturally in and focus on what you feel.

Let's reset with a big breath in through your nose

and a sigh from your mouth

once more in

and out

good Good.

Begin to narrow your focus now

to just the place in your body

where you can most easily feel your breath,

wherever it's most apparent.

It might be at your nostrils,

in your chest or in your belly. But go with the absolute easiest way in. There's no award

for making this harder than it needs to be. And then just attend to that spot, noticing the sensations. Nothing else to do.

If you get lost in thoughts,

try saying to yourself, oh well, and starting again. Thank you. Thank you. Thank you. Thank you. I'm I'm I'm I'm The You may have heard me say before, that relaxation is who you are

and anxiety is who you think you're supposed to be. But let me break that down a bit.

It means that calm is your body's baseline. It's supposed to be where we live most naturally, our default.

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