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

I'm Catherine Nicolai. Come, sit with me.

I recommend a posture that is actually comfortable, so don't worry at all about what it looks like.

And make adjustments at any point.

Cushions and pillows and bolsters are encouraged.

Once you're set up, take a deep, slow breath in through your nose

and sigh through your mouth.

Again, fill it up and release it.

Good. Natural breath moving through your nose.

And for a couple of minutes, you're just resting your attention on your breath as it comes and goes.

Just feeling it, move through your nostrils.

And when you realize you're not doing that anymore, no biggie, just start again. Thank you. Thank you. Still there. Awareness just tracing the shape of your breath. Thank you. I just want to be a small voice in the back of your mind today, giving you a teeny tiny pep talk.

And you know, if you've just heard too much good stuff about yourself lately or

your feeling about yourself is just already too good. I mean, you can turn this off.

Right now, just being here, being yourself, it's good. It's enough. It's enough. And nothing is missing

or lacking from you. I had a friend who, with the very best of intentions, would try to cheer me on by getting me to say about myself,

I'm amazing. I'm the best. I'm awesome. And I know she was trying to help,

but it always hit me a bit odd

because the thing is,

sometimes I'm not awesome.

And I don't have to be

to still be satisfied inside myself

...