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

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

Let's start by settling your body into a position that you can be mostly still in for the next few minutes.

Sit or lay, but find a shape that you can breathe in comfortably.

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

and let it out with a sigh.

One more please.

Breathe in and out.

Good.

Now straight away, begin to focus on the sensation of breathing.

We'll breathe just through the nose and with a natural pace for now. So just notice the way the air feels on your upper lip.

It's a little cooler as it enters your nostrils and a little bit warmer as it

enters your nostrils and a bit with your breath.

Now there's no need to get pulled into any opinions about anything you feel right now.

This is simpler than that.

We're just paying attention in a relaxed way.

Begin again, if you need to. Begin again, if you need to.

Breath comes in and you notice it.

It goes out and you are aware.

I have a Zen story for you today.

It's one that I think about a lot, especially when I find myself stuck in a judgmental

mindset. There are two monks walking through the woods.

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