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

I'm Catherine Nikolai.

Let's settle in, my friend.

Does that feel cheesy to you when I call you friend?

I know we're just strangers on the internet, but I do actually mean it.

Why not just let yourself feel safe and relaxed with me here? Like we grew up together and we've

known each other forever.

Nothing to prove or pretend.

Just safe.

Draw a big breath in.

And out.

Again, fill it up.

And out with sound.

Good.

And touch your lips together and let your natural breath move just through your nose.

Feel the coolness of the inhale, the slight warmth of the exhale. And keep steering your attention back, gently but continually, to the feeling of your breath moving

we're building a capacity

for focus with this

but wandering thoughts that's. That's just your brain,

braining. Just start again. Thank you. Thank you. I'm I'm

I'm

I'm Keep noticing your breath. I thought today we could practice

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