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

I'm Catherine Nikolai.

Find your seat or your sofa.

Any position is fine, so long as you can breathe freely and be more or less still for the next few minutes.

If at some point you need to change position, it's your nose, you just go ahead and do that, okay? No biggie.

Now breathe in deep through your nose and out from your mouth.

Again, breathe in.

Give it some sound.

Good.

Close your eyes if that's comfortable for you.

Just take natural breaths through your nose.

And we'll use this first minute or two to sharpen your capacity to gently notice this moment.

What it feels like to be in your body right now.

The way your breath is a little cooler

as it enters your nostrils.

Slightly warmer on the way out.

If you become aware that you're

pushing your thoughts forward.

Nothing wrong, just start again.

Patience.

Persistence. Thank you. Thank you. Come back. Start again if you. I. I'm I'm

I'm We'll keep this moment to moment observation going.

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