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

I'm Catherine Nikolai, and I'm glad you're here.

Another day, another practice.

Let's get comfortable.

You can sit or lie down

or lie on the floor with your legs stretched up a wall.

This one is particularly restorative, so I recommend it.

Pause me if needed and come back when you're set up.

Now let's breathe in deeply through the nose and sigh through the mouth.

One more time, breathe in and out.

Good.

I encourage you, if you're comfortable with it, to close your eyes.

Just breathe naturally through your nose for now.

Feel the touch of your breath on your upper lip. It's a subtle feeling if you are outside in a strong wind, you wouldn't be able to feel it.

As I record this, the trees are just starting to turn.

Autumn, where I live, is spectacular.

And years ago, I said to a friend of mine at this time of year, that I didn't feel like I could look hard enough. And she said, soften your focus.

Hmm.

That's the way.

Soften. As you start to narrow your attention

to just what is happening inside your body right now

don't try too hard

...