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

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

Please be comfortable. Meditation is not somehow improved by you forcing yourself to be

uncomfortable. And I always think that if I can get the things that are good for me to also be enjoyable,

I've kind of solved a lot of problems.

So, lie down or take your legs up the wall or sit, however.

Let your shoulders relax, unclench your jaw and take a slow, deep breath in,

let it out with a sigh. Again, fill it up.

And let it go.

Good. These first few minutes we're just remembering how to pay attention.

So let's find a point of focus.

Your abdomen, as it moves with your breath, that's a pretty good one.

It could be anything that you can feel.

Then just stay there.

Attend to it. Notice for a bit.

And when you realize your mind is doing something else, no biggie, just start over. Thank you. Still there. Still there.

Moment to moment, non-judgmental awareness. Thank you. Thank you. I. I'm I'm

I'm I'm

and

I'm and non-judgmental awareness pretty much sums up what we are working on here.

You know, these two qualities.

Awareness being connected to what is happening, and equanimity, not reacting to it,

...