Welcome to first this, a short mindfulness practice and message for any time.

I'm Catherine Nikolai.

Let's sit together.

I always encourage you to be comfortable while you practice, but especially today, focus on how your body feels, how it's best settled into whatever shape.

Prioritize your comfort.

Do you have any experience with that?

It's okay.

We'll work on it.

Let's take a deep breath in.

Out through the mouth.

Nice.

One more time. breathe in and out. Good. So the first step is always just finding a place to rest your mind, a point of focus.

Could be your natural breath, just watching it move in and out, or any sensation you feel in

your body. Maybe there's a breeze from a fan or a sound in the room.

We just want to narrow focus to something that's happening now

and is perceptible through your senses.

Then rest your attention there.

Just observing.

There's no way to do this wrong.

Even when your mind wanders away, that's actually a useful thing

because you get to practice noticing and starting again. Thank you. Stay with that calm attention.

Breath is coming and going.

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