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

I'm Catherine Nikolai. Come, make yourself comfortable.

A seated position might be better if you feel awake and alert.

If you're tired and lying down sounds better, go right ahead.

You know, if you meditate or you take a little nap for the next few minutes it's all helpful to you take a slow deep breath in

and let it out again fill and release.

Good. Now let your breath be natural and just attend to the feeling of it coming and going. You might feel it most readily at your nostrils or in your throat or in your abdomen.

Stick with what's easiest to feel.

For the next few minutes, practice coming back to your breath, just noticing it whenever you get distracted.

And getting distracted, even if it happens a thousand times, doesn't mean you are bad at meditation or that you can't meditate.

It means you are a human noticing how your brain behaves. Thank you. Thank you. Thank you. I. I'm So, training yourself to feel these subtle experiences, your breath, the sensations in your body,

I can help you tune in to more of the small moments of your life.

And here's the thing.

Almost all of your life is small moments.

You might have a handful of really big

knock your socks off moments,

but almost everything else is small.

So if the small can be more meaningful,

that's a different life,

and it's a satisfying one.

Let's stay with the small for a while longer.

Notice the place where your breath turns around.

...