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

I'm Catherine Nicolai. It's good that you're here.

How about lying down today?

Any version of horizontal that feels good and restorative.

If lying flat on your back makes your lower back a little unhappy, try bending the knees, stepping the soles of your feet flat onto the floor

and tipping your knees together. A bolster under those knees? Now we're talking.

Once you're settled in, let's take a deep breath in through the nose.

Let it out with a sigh.

Let's do another.

Breathe in.

Let it go with sound.

Good.

So the first step is just to turn your attention inside. Maybe it's been turned out toward the world and other people all day.

That makes sense.

That's how relationships work, but this time is different.

So if you're comfortable with This time is different.

So if you're comfortable with it, close your eyes.

Feel the natural movement of your breath.

The subtle shifts in sensation all over your body. This is what is happening now. If and when your mind wanders off, reach out with the same gentleness you would show to a lost dog or a lost child and guide yourself back. Breath arising and passing away.

And passing away.

Sensation arising and passing away. Consider a lake. A broad pool of water, cupped in the earth. If you can visualize, then I guess you will see it in your mind's eye.

I can't do that.

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