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

I'm Catherine Nikolai. Let's sit together for a bit. Before we work with the mind, let's figure out the body.

I can shift around till you find a good seat or reclining position. And if at any time you need to change it or scratch your nose, you know, you can.

Meditation is not supposed to be about pretending you have evolved past feeling things.

It's actually diving into feeling in a real bare, unfiltered way and sitting with what you can

and adjusting around what overwhelms you.

Draw a deep breath in and sigh it out.

Again, feel from bottom to top.

And let it go.

Good.

Lips together.

Breathing at a natural pace through your nose. So let's dive into those feelings then.

Bring your attention to the top of your head.

And just notice whatever you can notice right at the top of your head.

Maybe you can detect the temperature of the air,

the weight of the hair on your head, if you have hair on your head.

If you feel nothing, just note that. Stay a bit longer.

That isn't a sign you are doing anything wrong.

It's just what you're experiencing now. Thank you. Now that you're a warm. Now let your awareness move down a bit around your forehead and the back of your skull.

What can you feel there on the surface of your skull. What can you feel there on the surface of your skin a bit deeper into tissues?

Maybe you can feel heat or cold.

Pressure or lightness.

...