Welcome to first this, a short mindfulness practice and message for any time. I'm Catherine

Nikolai. Thanks for being here. Please make yourself as comfortable as you can be. Let your shoulders drop away from your ears. Let your hands relax. Notice if you've got a wall up

anywhere. Sometimes that happens quite accidentally. You might not even notice some seed of resistance,

even though you are choosing to do this. Often if you can put your finger on it, where you're still

fighting being here, it will dissolve.

And this helps to draw a deep breath in through your nose and sigh.

Once more for now, fill it up, and release it.

Good.

We'll spend the first couple of minutes just practicing, narrowing your focus and starting over when it wanders.

And you can focus on anything that you can tangibly feel right now, like your breath in your abdomen or on your upper lip.

Any sensations in your body, the touch of your clothes, even sounds in the room.

We're tapping into moment-to-moment,

non-judgmental awareness.

So anything we can pay attention to with our senses is a way into that space.

When you realize your mind has wandered off, maybe smile.

It's actually, it's a useful moment because it's when you get to practice not making a big deal of it and just starting over. Very useful skill. Thank you. Thank you. Still there.

Feeling this moment still there

feeling this moment

as it rises

and passes away

it rises

just so that it can pass away.

...